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Diet and Nutrition 2023

Sweet potato flour: what is it for and how to use it

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Sweet potato flour: what is it for and how to use it
Sweet potato flour: what is it for and how to use it
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Sweet potato flour, also called powdered sweet potato, can be used as a low to medium glycemic index carbohydrate source, which means that its absorption by the intestine is done gradually, maintaining the body's energy for longer, without causing an increase in fat production, or blood glucose spikes.

Like sweet potatoes, flour enriches food, facilitating and stimulating muscle mass gain. Sweet potato flour can be added to recipes such as pancakes, smoothies, breads and cakes.

The advantages of using this flour are:

  1. More practicality, as using flour instead of potato saves time in the kitchen;
  2. Greater possibility of use in varied recipes, such as smoothies, broths and pancakes;
  3. Higher caloric concentration in flour, facilitating the increase in calories in the diet for those who want to gain weight and muscle mass;
  4. Easy to carry and use at work or as a pre-workout at the gym;
  5. Improves intestinal transit;
  6. Improves the he alth of the skin, hair and eyes, as it is rich in beta-carotene, a potent antioxidant.

Sweet potato flour can be made at home or bought ready-to-eat in nutrition and food supplement stores. See also the benefits of sweet potato.

How to make it at home

To make sweet potato flour at home, you need:

  • 1 kg of sweet potatoes
  • 1 grater
  • 1 large shape
  • blender

Preparation method:

Wash the potatoes well and grate them in a large grate, so that they are pieces similar to straw potatoes, but larger. Spread the grated potatoes well in a shape, so that they do not pile up, and take it to the preheated oven on low, about 150 to 160ÂșC, until the potatoes are very dry, loose and crispy. Then, grind the dried potatoes in the blender, little by little, until they turn into flour powder, which should be stored in a clean glass jar with a lid, preferably in the fridge. Each 1 kg of sweet potato yields about 250g of flour.

How to consume

Sweet potato flour can be added to pre or post workout vitamins, increasing the energy value of shakes. It can also be mixed with other flours in bread, pasta, cake and pancake recipes, and it is ideal to use sweet potato flour up to about 20% of the total weight of flour in the recipe.

Other ways to use it include breading beef or chicken steaks, to add meatballs, and to thicken broths and soups.

Sweet Potato Flour Pancake Recipe

Ingredients:

  • 1 tablespoon sweet potato flour
  • 1 egg
  • 2 tablespoons of milk

Preparation method:

Mix all the ingredients with a fork or whisk. Preheat the skillet with a little olive oil or oil and pour in the dough, turning carefully to bake on both sides. Stuff as you wish.

Vitamin with Sweet Potato Flour

Ingredients:

  • 250 ml of milk
  • 1 banana
  • 1 scoop of whey protein
  • 1 tablespoon sweet potato flour
  • 1 tablespoon peanut butter
  • Preparation:

Place all ingredients in a blender and drink.

See other recipes for 6 protein-rich snacks to increase muscle mass.

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