Ka Wai Ola - Office of Hawaiian Affairs, Volume 6, Number 12, 1 December 1989 — The delicious Hawaiian holiday staple: 'uala [ARTICLE+ILLUSTRATION]

The delicious Hawaiian holiday staple: 'uala

'Ai Pono, EOla »

By Terry Shintani, M.D.

Want a de)icious, simple and healthy Hawaiian holiday food? Want a food that is not only tasty but helps you to lose weight, lower cholesterol, and even help prevent eancer? Try 'uala (sweet potato). Next to kalo (taro), 'uala was the \ /j — — — — —

most eommon staple consumed by the ancient Hawaiians.. Because of its prominence in the Hawaiian diet, it was used generously in the Wai'anae Diet Program and it played an important role in the healthful results that was demonstrated by the program. In ancient times 'uala (sweet potato) was eonsidered to be an embodiment of Lono's "kinolau" (animal form), Kamapua'a. There was said to be over 230 varieties of 'uala then. Today, about 24 varieties are commonly cultivated. 'Uala was used as a staple in its whole form and in the form of poi, just as kalo and ulu were. In fact in certain loealities, especially where water was not abundant such as on Ni'ihau, 'uala was used more eommonly than kalo. In modern times, 'uala is, of course, found in Thanksgiving and Christmas dinners and is a popular food around the holidays. Why is it so popular? Well, for one thing, it tastes so good! In the

Wai'anae Diet Program, many individuals preferred the taste of 'uala to that of kalo (taro) and found it easier to eat in its whole form than kalo. Kalo was preferred in th form of poi. What's so good about 'uala besides its taste? We ean start by considering the fact that like kalo, it helps you lose weight (see this eolumn in the November issue of Ka Wai Ola O OHA). It eontains about one calorie per gram of weight whieh is very low. Also, like all other plant-type foods, it contains no cholesterol. If is also low in fat 0.3 percent by weight and 2.3 percent by calories. Compare this to "low fat" milk whieh is 2 percent fat by weight and 35 percent fat(!) by calories. Furthermore, 'uala is high in fiber. The low fat, high fiber qualities not only help to lower cholesterol but also help prevent certain kinds of cancer such as eolon cancer and breast cancer. In addition, it has one of the highest levels of beta carotene (a vegetable form of vitamin A) of any food. This nutrient is not only a vitamin whieh helps keep healthy eyesight but it is also felt to help protect against lung cancer as well as various other kinds of cancer. With the good qualities of taste, convenience, and health benefits, it is a wonder why more people don't eat this as a regular staple. Perhaps they don't know how. For those of you who use that weak excuse, I will print this simple recipe below to show you how to eook 'uala so that you will have no excuse. And before the holidays are over, I hope that all of you will enjoy taking in the mana of Lono in the form of 'uala.

How to prepare 'uala Take one or more 'uala (sweet potato), wash, bake at 500 degrees for 35-45 min . , or steam for 2030 min. , or make fork-holes in skin and microwave for 5-10 min. Test with bamboo stick to see if it is done, slice and serve. Dr. Terry Shintani, Physician and Nutritionist is the Director of Preuentive Medicine of the Wai'anae Coast Comprehensiue Healih Center. A majority of the Center's 1 7,000 clients are natiue Hawaiian.