Are you a fan of sweet potatoes but concerned about the calories they contain? It’s past time for you to experiment with a more nutritious option.
Despite the fact that sweet potatoes, also known as shakarkandi in India, are not truly members of the same tuberous family as potatoes, their starchy and creamy texture makes them an excellent substitute for conventional potatoes in most meals. Sweet potato, which has recently been dubbed a “superfood,” is beneficial for the eyes, helps to lower blood pressure and has antioxidant and anti-inflammatory effects.
Minerals and vitamins
One sweet potato provides 400% of your daily vitamin A needs. This benefits your eyes and immune system, your body’s protection against pathogens. It’s healthy for your reproductive system, heart, and kidneys.
Sweet potatoes contain:
- Vitamin B
- Vitamin C
- Vitamin D
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Thiamin
- Zinc
Sweet potatoes’ vibrant color comes from carotenoids. Carotenoids are antioxidants that can protect your cells from daily damage.
Sweet Potatoes Health Benefits
Sweet potatoes are not only delicious, but they also contain a significant amount of nutritious value. When roasted, a 150g sweet potato contains only 135 calories (31 grams of carbohydrate, 3.8 grams of fiber, and no fat), making it a low-calorie, nearly fat-free source of nutrition.
Vitamin A best sources
Sweet potatoes contain the largest concentration of beta-carotene of any fruits or vegetables, and when digested, this pigment is converted to vitamin A in the body.
Approximately 400 percent of your daily vitamin A requirements are met by a medium-sized spud. Vitamin A is an antioxidant that helps to keep the skin healthy, maintains eye health, and strengthens the immune system.
Potassium-rich
A medium sweet potato provides about 500 milligrams of potassium, which is beneficial to the neurological system and helps to decrease blood pressure.
Controls blood sugar levels
Because of its low glycemic index, sweet potatoes, when consumed in moderation, can help maintain healthy blood sugar levels, even in people with diabetes.
Fiber-rich
Approximately 4 to 6 grams of fiber are included in one medium sweet potato with skin, which is beneficial for digestion and the prevention of disorders such as heart disease, diabetes, diverticular disease, and constipation.
Boosts female fertility
The iron present in sweet potatoes, according to a Harvard Medical School study, can even aid with conception.
Choline-rich food
Sweet potato contains choline, which is a micronutrient belonging to the B-vitamin family. It aids in the improvement of sleep, muscle movement, learning and memory, and even the reduction of chronic inflammation in the body.
Are you wondering how you may consume this nutritious potato? We’ve already prepared the recipes for you!
Cancer
Sweet potatoes include carotenoids, which may reduce your chance of developing cancer. Purple sweet potatoes are high in anthocyanin, which is a natural substance that has been shown to reduce the risk of developing colorectal cancer in some people.
Diabetes
Sweet potatoes include compounds that may be beneficial in controlling blood sugar levels. If you boil sweet potatoes, you will find that they have a low glycemic index (GI), which means that they will not spike your blood sugar levels as quickly as foods with a high GI.
Heart disease
The consumption of sweet potatoes has been shown to lower your LDL “bad” cholesterol, which may reduce your risk of developing heart disease.
Macular degeneration
Sweet potatoes include high levels of beta-carotene and vitamin A, which can help to reduce your risk of developing this eye illness, which is the most prevalent cause of vision loss in the United States.
Obesity
Purple sweet potatoes may assist to reduce inflammation in your body as well as prevent fat cells from developing, which may aid in weight loss if consumed in moderation.
Risks and Cautionary Notes
Sweet potatoes have a lot of carbohydrates in them. Some cooking methods, such as baking, roasting, and frying, have a higher glycemic index than others and might cause your blood sugar to jump as a result. If you have type 2 diabetes, consult with your doctor or a dietitian about how to properly incorporate this vegetable into your diet.
Sweet potatoes can cause severe allergic reactions in some people, despite the fact that this is quite unusual.