Batat is still a relatively rare vegetable on Polish tables. It is called a sweet potato, but it has much greater nutritional and health properties than the popular traditional potato. It occurs in many varieties, which are the source of many beneficial substances. You can read about why you should include yams in your diet, as well as their health properties and use below.
Origin of yams
Ipomoea batatas (Latin for Ipomoea batatas) have many names. They are also known as sweet potatoes, patatas, kūmara or spelt potatoes. The plant belongs to the post-war family and is widely grown in South and Central America, where it comes from. Their popularity spread in colonial times. Their cultivation requires a warm and humid climate. Today, the main producers of sweet potatoes are China, Uganda, Nigeria and Indonesia.
Varieties of yams
This vegetable is available in about 400 varieties. Although it is mostly associated with orange flesh and orange or red peel, there are also white, yellow and violet varieties. Importantly, different varieties of yams have different nutrient contents and, consequently, different health properties. The red variety is an excellent source of lycopene, which is known for the prevention of heart disease and the development of certain cancers. Yellow flesh is a richness of carotenoids, taking care of our eyesight, including lutein. Violet varieties in turn contain anthocyanins, i.e. strong antioxidants. Bataty is also a rich source of many minerals, such as calcium, phosphorus, potassium, magnesium, sulphur, iron and iodine. This vegetable also contains B vitamins, vitamins C and E, folic acid, as well as small amounts of manganese, copper, molybdenum and selenium.
Characteristics of yams
Battles in the fight against cancer
Regular consumption of yams can help prevent many cancers. The beta-carotene contained in them has been proven to reduce the risk of breast cancer. The purple variety of this vegetable, as laboratory tests have shown, prevents the formation and development of neoplastic changes in the large intestine. Bathtubs are also one of the vegetables that best protect against bladder or kidney cancer.
Baths for diabetics
Sweet potatoes also help regulate glucose levels in the body. Their Glycemic Index is 54, which is lower than in traditional potatoes, whose Glycemic Index can range from 60 (for cooked potatoes) to more than 80 (for baked potatoes). This means that the carbohydrates they contain are absorbed more slowly, providing a feeling of satiety for longer and preventing sudden increases in blood glucose levels. Therefore, their inclusion in the diet by diabetics is even recommended.
Studies conducted on rats have shown that white flesh yams improve pancreatic cell function, lipid levels and glucose metabolism, as well as reduce insulin resistance.
Baths are also a rich source of carotenes and carotenoids, including lutein. These compounds, especially the latter, are known for their beneficial effects on eyesight. Sweet potatoes, especially the yellow variety, contain more carotenoids and carotenoids than pumpkin, broccoli or spinach, for example, which are known for their high content and, as a result, for their beneficial effect on our eyes.
Battens will improve memory
This vegetable can also have a beneficial effect on our memory and brain function. Laboratory studies on rats showed that rodents treated with violet variety of bars showed a significant improvement in cognitive functions. This fact is probably related to the high content of anthocyanins, which have a strong antioxidant effect, inhibiting the aging processes of the body and the associated disorders of memory or motor functions.
Bathtubs for use in kitchens
Bataty is not only a source of many substances perfectly influencing our health, but also a tasty and extremely versatile vegetable, which should be included in your menu. Their tubers are delicate and juicy, with a sweetish taste. You can eat yams in baked, cooked or grilled form, they are also suitable for making casseroles or soups, and even for desserts, for example in the form of cake or pudding. This vegetable, thanks to its delicate structure and light sweetness, is often very much liked by children.
With yam you can prepare puree to eat solo, as an addition to lunches or soups, as well as on sandwiches. The leaves of this plant are also edible. They are used in Chinese, Japanese or Philippine cuisine.
Bathtubs darken under the influence of the air, like for example potatoes, so they should be heat-treated immediately after peeling or slicing, or stored in water in this form. However, it is best to cook or bake the yams together with the skin, then they should be punctured several times, for example with a fork.
When buying, care must be taken to ensure that the yams are hard, uniform in colour, free of bruising and soft fragments. They should be stored in a dark and cool place, in which case they retain their freshness for up to several days. However, raw tubers should not be kept in the refrigerator.
Battens - regulations
Boiled French fries - potatoes from the oven in a different way, i.e. baked yams
Baths prepared in the form of tasty and healthy "fries" from the oven, seasoned with herbs and favorite spices is one of the simplest forms of their preparation. Thyme and rosemary blend best with the taste of yams. Sweet or hot peppers, curcuma, cumin or coriander will also work well. An interesting taste combination can also be achieved by adding cinnamon to the yam chips.
- 1 kg yams (patés, sweet potatoes) of any variety
- sea salt and freshly ground black pepper
- 2 tablespoons of olive oil or other favourite
- several branches of fresh thyme or rosemary (or a teaspoon of dried herbs), possibly other spices.
Preheat the oven to 220 degrees. Wash, dry and cut into pieces, e.g. lengthwise into "fries". Sprinkle with salt and pepper or other selected spices, pour olive oil, mix. Sprinkle with chopped leaves of herbs.
Put on the baking tray and bake until soft for about 20 minutes (can be checked with a fork).