Consuming sweet potatoes regularly can help moisturize the intestines, stimulate bowel movements, promote defecation, cleanse the intestines, and prevent constipation. But that’s not all – the fiber content in sweet potatoes also increases satiety, inhibits the absorption of sugar and fat, thereby aiding weight loss.
At the same time, the cellulose and pectin in these tubers help slow down the absorption of sugar and fat in the food, effectively controlling blood sugar levels.
Sweet potatoes are delicious and nutritious, which is why they are used in a variety of dishes. Boiled sweet potatoes, however, remain the most popular. The soft, sweet, and fragrant orange flesh of the boiled tubers is suitable for both adults and children.
Although boiling sweet potatoes is not difficult, if you don’t know the right technique, they can turn out bland, mushy, and unappetizing. Long-time sweet potato vendors share their method for boiling sweet potatoes that guarantees they turn out fluffy, sweet as candy, and so delicious that you’ll want to eat one after another. The secret is to sun-dry the sweet potatoes before boiling or steaming them.
## Why You Should Sun-Dry Sweet Potatoes Before Boiling or Steaming
Sweet potatoes should be sun-dried before cooking. This is because sun exposure reduces moisture in the potatoes, preventing them from becoming moldy and rotten. Additionally, when exposed to sunlight, the starch in sweet potatoes converts into various types of sugars, making them softer and sweeter.
Don’t forget to prick a few small holes on the surface of the sweet potatoes. This allows heat to penetrate faster, ensuring that the sweet potatoes cook evenly and become softer and more fragrant than usual.
## How to Boil Sweet Potatoes
There are many varieties of sweet potatoes, but the yellow-fleshed and white-fleshed ones are the most common. Most people prefer the yellow-fleshed variety for steaming because they believe it is sweeter and more aromatic.
However, white-fleshed sweet potatoes also have a high starch content and are soft and very sweet.
When buying sweet potatoes, choose the long-shaped ones. This type of sweet potato is not firm, but it has a high sugar content, so it becomes softer and sweeter when steamed.
After purchasing sweet potatoes, sun-dry them in a well-ventilated area for a few days to reduce moisture content. This will increase the sugar content, resulting in sweeter boiled sweet potatoes.
3. Wash the sweet potatoes thoroughly, then cut off both ends as they are fibrous and not tasty. Use a toothpick to prick a few small holes on the surface of each sweet potato.
4. Fill a pot with water and bring it to a boil. Place the steamer insert into the pot and add the sweet potatoes. Cover and steam for about 20 minutes until the sweet potatoes are soft.
Note: Only add the sweet potatoes to the steamer once the water is boiling. This quickly heats up the sweet potato skins, preventing them from absorbing too much moisture, while also accelerating the conversion of starch into sugar.
5. Enjoy the sweet potatoes while they are still hot, or let them cool down before eating.
## Some Things to Keep in Mind When Eating Sweet Potatoes
– Sweet potatoes are very high in fiber, which can stimulate the stomach to secrete acid fluids. Therefore, avoid eating sweet potatoes on an empty stomach. People with stomach ulcers or increased acid secretion should also refrain from consuming them.
– Do not eat sweet potatoes with black spots, rot, or mold as this can cause food poisoning.
– Sweet potatoes contain gas-forming enzymes, so avoid eating too many at once to prevent a bloated stomach.
– To make the sweet potatoes sweeter, you can add a small amount of sugar or honey to the pot. After they are cooked, remove the sweet potatoes and let them cool before enjoying.
– While sweet potatoes are rich in nutrients, they are low in fat and protein. Therefore, don’t just eat sweet potatoes; make sure to include meat, fruits, and green vegetables in your diet to maintain a balanced nutrition profile.
– Do not eat raw sweet potatoes as their starch content is very high, and if they are not thoroughly cooked, they can be difficult to digest.
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