Are Sweet Potatoes Allowed in Paleo Diet?
YES, sweet potatoes are allowed in Paleo Diet, especially in the post-workout period if you are an athlete or active at the gym. Sweet Potatoes are different from potatoes in that they do not contain several harmful substances such as saponins and lectins, which may increase your intestinal permeability (if consumed regularly) and rev-up your immune system.
The Glycemic Index (GI) of a 150-g Sweet Potato, boiled with its skin for 30 minutes, is 46. However, if baked for 45 minutes, the same Sweet Potato has a GI of 94 and a Glycemic Load (GL) of 42, both extremely high. Baking has essentially turned the Sweet Potato into candy. The way you prepare Sweet Potatoes makes a difference in their GI. It should be restricted if you are struggling with overweight, at least until your body weight normalizes.
These dramatic differences come from the way the starches in Sweet Potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your Sweet Potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.
Is the Sweetness of Sweet Potatoes a Concern for Those Who Worry About Their Blood Sugar?
Actually, Sweet Potatoes may be supportive of blood sugar regulation than regular white potatoes, even though they are sweeter. The “sweet” part of the Sweet Potato is fascinating from a health perspective. Without a doubt, cooked Sweet Potatoes taste sweeter than cooked “white” potatoes. Usually when one food tastes sweeter than another, it’s because it contains more sugar, which also gives it the potential to make our blood sugar less stable. With sweet versus regular potatoes, it is exactly the opposite. Sweet Potatoes, despite their sweetness, appear to act almost like an “anti-diabetic” food in some respects and do not appear to place our blood sugar at risk as much as their more common counterpart does.
This “blood-sugar-friendly” character of Sweet Potato seems related to two aspects of its composition. First, Sweet Potatoes are about twice as high in dietary fiber as ordinary Russet Burbank white baking potatoes, and this doubled fiber slows down digestion and the release of sugar. Second, Sweet Potatoes have actually been examined in the lab for their specific “anti-diabetic” effects. In a laboratory animal study, Sweet Potatoes were shown to be comparable to a prescription drug in enhancing the effectiveness of insulin under certain circumstances.
Note: If you are trying to lean out, this shake is not for you. Stick to protein until you have reached your desired weight, and then smartly add carbs back into your diet.
This post-workout shake is full of good carbohydrates and protein to aid recovery. Timing is everything. Prepare ahead and freeze in batches. The recovery drink should be consumed in the prime window, 15–30 minutes after a hard workout. Use the recipe as a guide and do not be afraid to add your favorite supplements.
Sweet potatoes, boasting almost double the amount of fiber as regular potatoes, sweet potatoes are a true nutritional powerhouse. Their bright orange hue reflects their high beta-carotene and vitamin C content. That is not all: they are also rich in vitamin D, iron, potassium, calcium, and manganese.
1/2 cup boiled sweet potato mash
1 cup whole milk
2 egg whites (fresh eggs)
1/8 tsp ground cinnamon
1 pinch ground nutmeg
1 pinch ginger
1 pinch allspice
Branch chain amino acids (BCAA)
R-lipoic acid (R-ALA)
1) To make mash: Place sweet potatoes in boiling water. Water should 0.5 inch above the sweet potatoes. Boil for 18 minutes or until easily pierced with a fork. Cool, scoop out flesh from skin. Discard skin. Purée flesh in food processor.
2) Put all ingredients in a blender and blend until smooth. If you are uncomfortable with consuming raw eggs, consider experimenting with Eggology. Place shake in a recovery container or Top Shaker Bottle and shake before drinking. Do your own research before starting a new supplement program.
About the Supplements
Branch chain amino acids (BCAA): Hard and long training causes the breakdown of muscles. BCAA helps blunt the effects of a hard workout, protecting the muscles from breakdown. Among the proteinogenic amino acids, there are three BCAAs: leucine, isoleucine and valine. Non-proteinogenic BCAAs include norvaline and 2-aminoisobutyric acid. The three proteinogenic BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids required by mammals.
R-lipoic acid (R-ALA) helps improve insulin sensitivity and has antioxidant effects. It also plays an important role in recharging vitamin C and E stores. Take 200–500 mg daily
Lipoic acid is present in almost all foods, but slightly more so in kidney, heart, liver, spinach, broccoli, and yeast extract. Naturally occurring lipoic acid is always covalently bound and not readily available from dietary sources. In addition, the amount of lipoic acid present in dietary sources is very low. For instance, the purification of lipoic acid to determine its structure used an estimated 10 tons of liver residue, which yielded 30 mg of lipoic acid. As a result, all lipoic acid available as a supplement is chemically synthesized
L-glutamine has been found to help with muscle recovery when training hard and to have immune-stimulating properties. Supplement with 10 grams post-workout.
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Quick Preparation Tips:
What is the Best Way to Select Sweet Potatoes?
1) The best tasting sweet potatoes are ones that are firm and free of any cracks, bruises or soft spots. By selecting the best tasting sweet potatoes, you will also enjoy sweet potatoes with the highest nutritional value. As with all vegetables, I recommend selecting organically grown varieties whenever possible.
2) Choose sweet potatoes with an orange hue; the deeper the color, the more beta-carotene the sweet potato contains. The sweet potato's skin, with its high concentration of vitamins and phytonutrients, deserves to be included in your meals.
3) Avoid sweet potatoes that are displayed in the refrigerated section of the produce department because the cold temperature negatively alters their taste. Be sure they have not sprouted and are not wrinkled.
Related Post: How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?
Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. 2006. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J. Nutr. 136 (1 Suppl): 269S–73S. PMID 16365096.
Dr. Brand-Miller, Jennie and Kaye Foster-Powell B.SC. M. Nutri. & Diet; and Fiona Atkinson. 2014. The Shopper's Guide to GI Values: The Authoritative Source of Glycemic Index Values for More Than 1,200 Foods (The New Glucose Revolution Series). Da Capo Lifelong Books. ISBN-13: 978-0738217932.
Chang WH, Huang YF, Yeh TS et al. 2010 Sep 23. Effect of purple sweet potato leaves consumption on exercise-induced oxidative stress, and IL-6 and HSP72 levels. J Appl Physiol.
Failla ML, Thakkar SK and Kim JY. 2009 Nov 25. In vitro bioaccessibility of beta-carotene in orange-fleshed sweet potato (Ipomoea batatas, Lam.). J Agric Food Chem. 57(22):10922-7. 2009.
Mei X, Mu TH and Han JJ. 2010 Jun 23. Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by a sieving method. J Agric Food Chem. 58(12):7305-10. 2010.
Packer, Lester; Patel, Mulchand S., eds. 2008. Lipoic Acid: Energy Production, Antioxidant Activity and Health Effects. Boca Raton, FL: CRC Press. ISBN-10: 1420045377.
Rajendram, Rajkumar (Editor), Victor R. Preedy (Editor), Vinood B. Patel (Editor). 2015. Glutamine in Clinical Nutrition (Nutrition and Health). Humana Press. ISBN-10: 1493919318
Tudor, Ashley. 2012. Sweet Potato Power: Smart Carbs; Paleo and Personalized. Victory Belt Publishing. ISBN-10: 1936608782
Try another homemade healthful recipe, get his now... How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes
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