Ipomoea batatas, also known as the sweet potato, is a dicotyledonous plant that belongs to the morning glory family (or bindweed). This root vegetable is large, starchy, and sweet-tasting. It is no doubt that sweet potato is easy to cook, and it can sneak into any dish.
From classic bowling to the unbelievable roasting method, sweet potato can either be the main dish within a fancy dinner or the side dish that everyone could enjoy. In some countries, people even eat sweet potato’s young shoots and leaves as greens.
The sweet potato is partly related to the common potato. Though it is loved by most of the world’s population, this edible plant is still sometimes inappropriately defined as a gluten food. In this article, we will get to know more about sweet potato’s nutrients and why it is a naturally ‘gluten-free’ food.
What is gluten-free in the food system?
Gluten is mostly known as a group of seed storage proteins that can be found in certain cereal grains. Gluten proteins have very low biological and nutritional value. A common knowing indicates the grains that contain gluten aren’t essential in the diet for a normal adult.
In some people, gluten can trigger adverse immunological, inflammatory, and autoimmune reactions. There are plenty of disorders caused by gluten such as celiac disease, non-celiac gluten sensitivity, dermatitis herpetiformis, gluten ataxia, etc.
The patients that cannot bear taking in gluten (also known as people with ‘gluten-related disorders’) must strictly stay away from it by following a nutritional plan which completely excludes gluten. However, not everyone is aware of gluten-free diets, which makes them cause lots of errors while taking care of themselves, as well as their loved ones.
Is gluten-free diets are all good?
Gluten-free diets aren’t only good for “gluten-suffered” patients, but also many other kinds of diseases such as irritable bowel syndrome, HIV enteropathy, rheumatoid arthritis, and multiple sclerosis. In addition to that, “gluten-free” diets are also recommended as an alternative treatment for people with autism.
If you are keen on taking “gluten-free” diets, then you should consider the list of naturally gluten-free food, such as fish, seafood, milk, eggs, meat, nuts, dairy products, fruit, vegetables, legumes, pseudocereals, corn, rice, sorghum, fonio, millet, teff.. and of course, sweet potato!
Can we scale the amount of gluten?
Since sweet potatoes are included in the starchy food category, many people may believe that they deliver gluten just like wheat, barley, triticale, and rye. However, there are plenty of surveys that dug deep down to the bottom of the problem.
For sure, sweet potatoes are one hundred percent naturally gluten-free. Due to theglutenfreebar.com, sweet potatoes are scored 10/10 on the scale of “Gluten-Free Confidence Score”. Why should we believe this scale? Because sweet potatoes are only rich in complex carbohydrates, beta-carotene, dietary fiber, and many other micronutrients.
So basically, sweet potatoes are especially good for the gut’s health. Do you remember the fact that the more fiber you take in, the better your gut feels? Since sweet potatoes are filled with the purest fiber, there will be no place for gluten to threaten your health.
Should everyone take sweet potatoes?
There aren’t any cases that show that sweet potatoes are harmful to people with gluten-related disorders. Sweet potatoes are trusted to deliver higher nutrient density even more than cereals.
Nowadays, more and more people believe that sweet potatoes’ nutrients are so much more significant than other staple foods. According to a study which was done by the United Nations Food and Agriculture Organization, sweet potatoes are recognized as the most efficient staple food to grow in terms of farmland. CSPI (The Center for Science in the Public Interest) has ranked the nutritional value of sweet potatoes as highest compared to several other foods.
In addition to that, the nutrients inside each sweet potato aren’t affected by cooking methods. A study showed that when cooked by baking, only small variable changes in micronutrient density appear, which includes a higher content of vitamin C at 24% of the daily value / 100 g serving.
Just think about this, would a heavenly food like sweet potatoes mess up your immune system with gluten? The answer is one hundred percent NO. Eating sweet potatoes does not only make you feel better from the inside but also look better on the outside.
Think of your gut first
Have you ever found yourself spending time in the washroom, trying so hard to become successful so you can walk out like a hero? Well, if you have to try to poop, it means you are all blocked up.
Don’t be embarrassed, we got your back. When you cannot be successful in the washroom, it shows that the movement of food through your digestive system is slowed down. If this happens to you, then you’re experiencing a low-fiber diet. After days of not being able to poop, your digest will be completely exhausted.
You will not be able to even think of your daily life problems, since all you care about now is how to put your digest at ease. Lucky for you, sweet potatoes can bring you sweet relief.
Take a bite – recover your gut’s life
Sweet potatoes can fasten your digest’s performance, which means you may feel gas inside your gut after eating them. But it also means that you are doing your gut a favor. Why? Because the fiber inside the sweet potatoes you have just eaten is taking the trash out of the can.
You can trust sweet potatoes as they are the powerhouse of vitamins, minerals, and fiber to help you increase poop regularity. In 2016, a study shows that the medium amount of fiber included in each sweet potato helped 57 leukemia patients poop better by decreasing discomfort and straining while they were undergoing serious chemotherapy.
The gut relief makes you feel better, and by detoxing toxins from your gut, your skin will get fairer. With the help of beta-carotene, your eyes will be so much brighter. Day after day, you will soon see how the nutrients in your sweet potato dishes affect your beauty. Now you may understand why vegetarians tend to have fresher look than the non-vegetarian ones
Nice recipes for a gluten-related disorders adult
Crispy Baked Sweet Potato Fries With Cashew Mayo
First, simply scrub the skin of the sweet potatoes. Next, lay them out on the baking tray, but remember to keep space between them. You will need at least 10 minutes to prepare, 35 minutes to cook. You also need to put some olive oil as layers onto the sweet potatoes.
And remember, you can buy the cashew mayo, or make it yourself by creating a mixture of 1 cup raw cashews, 2 tbsp lemon juice, 2 tbsp cider vinegar, ¼ cup water, and ½ tsp sea salt.
Sweet Potato Zucchini Latkes
Another quick-to-prepare recipe that can make your meal more enjoyable. First, preheat the oven to 350. Then, mix grated veggies, egg, and onion, add in baking powder, flour, and salt. Form the mixture into patties on a parchment-lined baking sheet. You can make them about 2-3 inches in diameter.
A tip for you is that you can flatten the patties out with a fork. Before baking your great work for 25-30 minutes until latkes feel dry on top, don’t forget to brush the tops with olive oil so you can give them a bit of the fried vibe.
If you want to ensure the amount of fiber you need for each day, then you should take a roasted sweet potato to your workplace, or anywhere you are during your day. A tasty sweet potato is also an ideally good choice for people who are suffering from “gluten-related disorders”. Instead of fooling yourself with sweet food, let’s change your bad habit with “sweet potato” now!