Sweet potatoes are well known for their high fiber content and abundance of antioxidants. However, a simple and affordable treatment using an electric current can significantly increase their polyphenol levels, making them even more nutritious. Polyphenols are phytonutrients and can help the body fight off disease and reduce the effects of aging.
A Shocking Discovery
Researchers in Japan initially discovered that passing an electric current through white potatoes could increase their polyphenol content by 60%. Considering that polyphenols are naturally occurring compounds in fruits and vegetables that offer numerous health benefits, the researchers decided to test the same treatment on sweet potatoes.
To do this, the scientists placed the vegetables in a salt solution that conducts electricity and passed varying amounts of electric current through the solution for five minutes. They found that 0.2 amps of current were optimal for increasing antioxidant activity in sweet potatoes. This treatment resulted in the sweet potatoes having 1.4 times the antioxidant benefits of untreated ones.
This method offers an easy and inexpensive way to increase the health benefits of sweet potatoes without altering their natural flavor.
Sweet Potato Superpowers
Sweet potatoes already contain seven times more polyphenols than other types of potatoes, which is why the Center for Science in the Public Interest once named them the number one nutritional vegetable when eaten baked.
Polyphenols have been extensively studied for their potential health benefits, which include the prevention of chronic diseases such as cardiovascular disease, and some types of cancer. They can also reduce inflammation, protect against oxidative stress, and maintain overall health.
Sweet potatoes are a rich source of vitamin A (in the form of beta-carotene), and vitamins C and E, which are potent antioxidants. Besides, they contain such essential minerals as potassium, calcium, and phosphorus. They also provide a good amount of fiber, which helps improve digestion, weight management, and blood sugar regulation.
To get the most out of your sweet potatoes, it is best to steam them, as this cooking method maximizes their nutritional content. Boiling and roasting, although tasty options, can lead to a loss of some essential nutrients. Steaming allows the sweet potatoes to retain most of their vitamins and minerals, all while raising their antioxidant content.
Sweet Ideas for Preparing Sweet Potatoes
Sweet potatoes are a versatile ingredient that can be incorporated into various dishes, from simple mashed potatoes to hearty stews and healthy salads. Here are some ideas for making the most of this nutritious vegetable:
- Make a delicious and nutritious smoothie by blending cooked sweet potatoes with almond milk, bananas, and a dash of cinnamon.
- Add steamed sweet potato cubes to your favorite grain salads, such as quinoa or farro, for added sweetness and nutrients.
- Top your morning oatmeal with sliced sweet potatoes, a handful of nuts, and a drizzle of maple syrup for a hearty and healthy breakfast.
- Prepare stuffed sweet potatoes by filling cooked sweet potatoes with a mix of black beans, corn, avocado, and salsa for a filling and nutritious meal.
- Try a twist on the classic sweet potato fries by introducing new spices or seasoning, such as paprika, garlic powder, or cayenne pepper.
Conclusion
Sweet potatoes are already an incredibly nutritious vegetable, but with the help of a simple electric current treatment, their health benefits can be further enhanced. By incorporating sweet potatoes into your diet, you’ll be providing your body with a powerful dose of antioxidants and essential nutrients to help ward off disease and maintain overall health. So, don’t shy away from giving these electric sweet potatoes a try!
