Sweet potato, the fitness world's favorite: benefits and recipes

Sweet potato, the fitness world's favorite: benefits and recipes

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There are so many options for healthy eating, after all, we live on a planet with a wide variety of fruits, vegetables, legumes, seeds, etc.

Except that sometimes there is laziness or lack of time, or you just want to vary the menu. An amazing, tasty, nutritious, and easy-to-make tip is sweet potato juice. You've tried? Whoever has drunk guarantees that, combined with fruit, it is delicious.

The sweet potato has become a favorite in the fitness world. Champion of the diet indication, celebrates people who want to lose weight and add lean mass. That is why it is consumed so much among athletes and people who go to the gym.

Sweet potato juice is even better because it is "fresh", without cooking, ensuring the best use of the properties of this root.

They can be found in different sizes and colors. In general, the most common marketed potatoes have white or cream flesh and pink, purple, or white outer skin. Purples like beets are very rare to find.

Advantages of sweet potato

-Calm gastritis

Gastritis is a disease and you should always consult your doctor. Sweet potatoes do not cure gastritis, but they can ease symptoms. Considering that the sweet potato is alkaline, the juice extracted from the tuber can decrease the acidity of the stomach, as an antacid calming effect.

Because it contains vitamin C, it can also provide anti-inflammatory action, improving inflammation of possible lesions in the stomach wall, helping with healing.

According to Dr. Rafaella Eliria Abbott Ericksson, raw potato juice helps protect the stomach from gastritis symptoms, reducing heartburn, burning, pain, and heartburn.

Only in this specific case, ideally, the sweet potato juice should be consumed alone, that is, only the liquid extracted from the potato by squeezing it through a clean kitchen towel. The juice should be consumed in small amounts, measured in tablespoons.


The sweet potato is the sensation of the moment and the favorite of the diets and the bet for the aid in the loss of weight.

This ad is supported because the sweet potato is rich in starch, but it is a more resistant type of starch than those present in other potatoes, which becomes a fibrous carbohydrate, more difficult to digest and break down in the intestine, causing fewer calories absorbed by the body.

Therefore, it is a root that, in addition to being healthy, has a low glycemic index, that is, it slowly releases energy to the body while providing satiety.

Therefore, sweet potato juice can be a great substitute for a fortified and nutritious snack, ensuring potency without being hungry and low in calories, it can help people who need or want to lose weight.

To make it taste good, it is recommended that the liquid extracted after squeezing the sweet potato is mixed with fruits, such as orange, apple, pineapple, and vegetables, such as mint, cabbage, and basil, and whipped with water and ice.

But remember, weight loss is serious business and you need to consult a specialist before starting a diet, for example.

-Gain muscle mass

Again, sweet potatoes because they contain fiber, are a source of energy and have a low glycemic index, and are associated with increased muscle mass. But why does sweet potato help you gain muscle mass? Because to strengthen your muscles you need conditioning and strength exercise, and for that, you need energy and the potato can provide the necessary energy, without the calories, because it has a low glycemic index.

In addition, sweet potatoes are also a source of potassium and iron, excellent for building muscle mass.

-It has many vitamins and minerals.

It has vitamins C and E that, with their antioxidant properties, improve the prevention of health in general, prevent premature aging and strengthen the immune system, slowing down the oxidation of cells.

It has B vitamins, vitamin B-1, b-2, B-3, and vitamin B6. B vitamins are vital in helping the body convert carbohydrates into glucose, generate energy, and support brain and nervous system functions.

It has beta-carotene, a substance that is broken down into the form of vitamin A used by the body to maintain the immune system, the health of the kidneys, and the tissues within the eyes.

It is rich in potassium, just to compare, it has 3 times more potassium than the juice of an orange. Potassium helps regulate body fluids, supporting kidney and muscle function.

It has iron, which is essential for maintaining the health of the body, strengthening muscles, and essential for blood and body circulation.

It has calcium, extremely important for teeth and bones.

It has zinc which is good for the immune system and accelerates wound healing.

Sweet Potato Juice Recipes

1. Sweet Potato + Carrot + Orange


150g cooked sweet potatoes (can be peeled or not)

150 g carrot

1 cup (200 ml) of pure orange juice

Ice to taste


Peel the sweet potatoes, cook and reserve until cool. Then, peel the carrot and pass both in a centrifuge with a little water. If not, hit the blender and strain afterwards. Add the orange juice and, if desired, serve with ice cubes.

2. Sweet Potato + Passion Fruit + Lemon


1 medium cooked sweet potato (can be peeled or not)

1 passion fruit pulp

Pure juice of 1 lemon

Honey to sweeten


Beat the sweet potato, properly disinfected, with the skin in the blender with as much water as possible. Add the passion fruit pulp and sift. Then squeeze the lemon and sweeten with honey to taste. If necessary, add a little more water. To serve

-Thermogenic sweet potato


100g cooked sweet potatoes (can be peeled or not)

1 cup (200 ml) cold water


Sanitize and cook the potato. Wait for it to cool down and blend it in a blender with ice water. If the juice becomes too thick, add a little more water. If you find it necessary to sweeten, opt for 1 teaspoon of honey.

-Sweet potato smoothie


100g cooked sweet potatoes (can be peeled or not)

1 cup (200 ml) cold water

1 banana

2 tablespoons oat flakes or quinoa


Sanitize and cook the potato. Wait for it to cool and mix in a blender with ice water, banana and quinoa flakes. If you find it necessary to sweeten, opt for 1 teaspoon of honey and serve.

-Light juice with sweet potato


Sprouted sprouts of sunflower or alfalfa or beans

Ginger zest

2 apples

Pure juice of 1 lemon

1 cooked sweet potato (can be peeled or not)

1 cucumber

1 kale leaf

1/2 cup (tea) mint


Sanitize the ingredients and mix in a blender. Strain the excess and serve.

Article in Portuguese

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