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This breakfast provides approximately 150-200 calories, including 20-25 grams of complex carbohydrates, 4-6 grams of protein, and 3-4 grams of fiber. It is also rich in Vitamin A, and contains a good amount of Vitamin C and potassium. Jaggery also provides 1-2 mg of iron. Therefore, it helps significantly in keeping the body warm during winters.
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New Delhi: In the cold weather, the combination of sweet potatoes, milk, and jaggery is quite popular for breakfast to keep the body warm and boost immunity. This mixture is not only delicious but also packed with nutrients, making it excellent for health during the winter months.
This breakfast provides approximately 150-200 calories, including 20-25 grams of complex carbohydrates, 4-6 grams of protein, and 3-4 grams of fiber. It is also rich in Vitamin A, and contains a good amount of Vitamin C and potassium. Jaggery also provides 1-2 mg of iron. Therefore, it helps significantly in keeping the body warm during winters.
Benefits of Eating This Breakfast:
1. Long-lasting Energy: The complex carbohydrates in sweet potatoes release energy slowly, keeping you full for 4-5 hours. The protein in milk stabilizes blood sugar, while the iron in jaggery provides energy.
2. Immunity and Antioxidants: The beta-carotene in sweet potatoes converts to Vitamin A, which improves eyesight. The Vitamin D in milk helps fight infections, and the antioxidants in jaggery protect against winter viral infections.
3. Aids Digestion: Fiber-rich sweet potatoes keep the stomach clean, while warm milk soothes digestion. Jaggery has a mild laxative effect, making morning bowel movements easier.
4. Maintains Normal Blood Pressure: Sweet potatoes have a glycemic index of 44-61, which raises blood sugar slowly. Potassium regulates blood pressure, and fiber lowers cholesterol. The minerals present in jaggery are less harmful than those in refined sugar.
5. Stronger Bones and Muscles: The calcium in milk strengthens bones, while the potassium in sweet potatoes prevents muscle cramps. Jaggery enhances iron absorption, which improves hemoglobin levels.
How to Prepare
1. Boil or steam the sweet potatoes and mash them.
2. Dissolve a little jaggery in warm milk, then add it to the mashed sweet potatoes.
3. Garnish with chopped nuts or cardamom powder.
This sweet potato-milk-jaggery breakfast boosts both energy and immunity during the winter months. It's a complete nutritional package, provided it's consumed in moderation.
