Changes in the body caused by eating sweet potatoes and cabbage together in the morning

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Try eating sweet potatoes, radishes, and cabbage together on a busy morning when you don’t even have time to cook. You can get the rich nutrients of sweet potatoes while helping with stomach health and digestion. You can use the sweet potato boiled the day before, or you can make a salad by adding radish and cabbage to raw sweet potatoes. Vinegar can be added to this to lower blood sugar. Learn how to eat sweet potatoes in the morning.

◆ In the morning on an empty stomach, in the order of a glass of water, cabbage, radish, sweet potato

Drinking a glass of water right after waking up and eating the cabbage cut the day before is good for stomach health. This is because the vitamin U, which is abundant in cabbage, has a protective effect on the gastric mucosa. Afterwards, eating radish with sweet potatoes helps digestion. If you eat a lot of sweet potatoes, it is easy to get gas in your stomach due to the fermentation of intestinal microbes, but the diastase component in radish helps digestion, so you can get rid of bloating (Food Information of National Academy of Agricultural Science).

◆ Sweet potatoes with a lower glycemic index than potatoes

Sweet potatoes have a lower glycemic index than potatoes, which indicates the rate at which blood sugar rises after a meal. Sweet potatoes have a glycemic index of 61 and baked potatoes have a glycemic index of 85. There is a saying that sweet potatoes are good for diabetes due to their low glycemic index, but it is not completely wrong. However, it is inappropriate to select a food based on the glycemic index alone because the content of carbohydrates (carbohydrates) contained in each serving is different for each food. As diabetic patients consume sweet potatoes for blood sugar control, it is necessary to reduce their intake of other carbohydrate foods (data from the Korean Diabetes Association).

◆ Helps prevent aging and disease.. ‘Comprehensive nutritional supplement’

Orange beta-carotene and purple anthocyanin, which are abundant in sweet potatoes, are representative antioxidants. It helps to prevent aging and diseases by removing free radicals. It also contains 1.3 mg of vitamin E per 100 g, so it has an anti-aging effect. Beta-carotene, a former substance of vitamin A, is also effective in destroying cancer cells and removing carcinogens. It is also rich in vitamins A, B, and C, and about 80% of vitamin C remains even when heat is applied during cooking. It is rich in essential amino acids and contains more lysine than corn or rice, which helps children grow. It is rich in carbohydrates, and contains protein, fat, dietary fiber, minerals, and vitamins, so it can be eaten as a staple food.

◆ Bone health, blood pressure control, constipation relief…

100g of sweet potato contains 34mg of calcium. In particular, the advantage of calcium in sweet potatoes is that it is well absorbed by the human body and can be effectively consumed. It is good for bone health, such as preventing osteoporosis. Jalapin, a milky white liquid produced when raw sweet potatoes are rich in dietary fiber, is helpful in relieving constipation and preventing colon cancer. Potassium contained in sweet potatoes lowers blood pressure, reduces stress, and prevents fatigue.

◆ Do not eat sweet potatoes in the morning on an empty stomach?

Some people point out that you should not eat sweet potatoes on an empty stomach in the morning. It seems that he was worried about the health of the gastric mucosa and the rise in blood sugar due to the secretion of gastric acid. However, as mentioned earlier, if you eat cabbage and radish, which are good for the gastric mucosa, there is no need to worry. The glycemic index of sweet potatoes is rather “good for diabetes,” so it is not a situation to worry about blood sugar as long as you do not overeat. According to the Korean Diabetes Association, 1/2 sweet potato contains the equivalent of 1/3 of rice. Vinegar works by lowering blood sugar. Adding vinegar to sweet potato, cabbage, and radish salad is better for blood sugar control.

Reporter Kim Yong-eok [email protected]

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