Wednesday, October 13, 2010

Sweet Potatoes

I received this interesting article on the nutritional facts of sweet potato (kamote). 
Per the article, below are some of the benefits of substituting rice with kamote:
1.   Sweet potato is more filling and suppresses hunger pangs longer. It is also cheaper than rice.

2.   Unlike rice, it is easy to grow. It grows in backyards with or without fertilizers. Local government executives can provide their poor communities with idle government land for planting kamote which the entire community can share.

3.   Unlike rice which needs to be eaten with a dish, Sweet Potato tastes good and can be eaten by itself. Thus, substituting rice with sweet potato saves money for other needs.

4.   Rice cannot match the nutritional values of potato. Because rice converts to sugar in the body, the Philippines register as a top producer of diabetics in the world. The poor tends to load up on rice and less on the dish which are more expensive. That makes them vulnerable to diabetes, an ailment known in developed countries as a rich man’s disease.

5.   The nutritional values of a 3 oz. baked sweet potato are: calories 90, fat 0 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 21 g, protein 2 g, dietary fiber 3 g, sodium 36 mg, vitamin A 19,218 IU, folic acid 6 micrograms, pantothenic acid 1 mg, vitamin B6 <1 mg, vitamin C 20 mg, vitamin E 1 mg, calcium 38 mg, manganese 1 mg, carotenoids 11,552 mcg, potassium 475 mg and magnesium 45 mg. Compare that to a 100 g serving of white rice with: calories 361 kcal, water 10.2 g, total fat 0.8 g, dietary fiber 0.6 g, calcium 8 mg, phosphorous 87 mg, potassium 111 mg, sodium 31 mg, vitamin B1 0.07 mg, vitamin B2 0.02 mg, niacin 1.8 g, protein 6 g and carbohydrates 82 g.

6.   Too much rice consumption can make you sick, but sweet potato (kamote) can bring you to health and keep away some health problems. These have been proved medically.

In a medical documentary I watched recently on KBS World (the South Korean TV Network), I was awed by the results of the research the Koreans conducted on the nutritional and medicinal benefits of kamote (which they refer to as sweet potato).
In that Korean medical documentary I watched (which I followed through the English subtitles), they presented the research findings on people with established health problems who were placed on a kamote/sweet potato diet.
Believe it or not – Sweet Potato (kamote) lowers hypertension, bad cholesterol and even blood sugar when eaten as SUBSTITUTE TO RICE! The purple sweet potato (kamote) is particularly effective for lowering hypertension.
Not only that, the Korean medical documentary credits the sweet potato (kamote) as high fiber and is one of the best foods that one can eat to prevent cancer!
For those who are only impressed by US doctors, read this: the North Carolina Stroke Association, American Cancer Society, and the American Heart Association have all endorsed the sweet potato for its disease prevention and healing qualities.
The Americans, the South Koreans – both progressive nations – have raised the kamote to a high pedestal. Many of them even call the sweet Potato a "super food that heals."
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