Sweet Potato – The Superfood with Multiple Benefits
Nahida
June 20, 2022
Nahida
June 20, 2022
Sweet on potatoes, but worried about the calories they contain? It’s time for you to try a healthier alternative. Sweet potatoes, best known as shakarkandi in India, don’t belong to the same tuberous family as the potato. However, their starchy and creamy texture makes them an ideal substitute for regular potatoes in most dishes.
Recently labelled as a superfood, sweet potato is good for the eyes, controls blood pressure, has antioxidant and anti-inflammatory properties.
One Sweet Potato (3.5 ounces or 100 grams) has:
Some of the health benefits of sweet potatoes include:
The imbalance of blood sugar and insulin in our bodies causes Type 2 Diabetes. However, a specific type of sweet potato is said to improve symptoms of Type 2 diabetes. In addition, there are various reasons to strengthen the claim that sweet potatoes are beneficial to maintain blood sugar levels.
Sweet potatoes have the highest amount of beta-carotene, an antioxidant. When digested, it converts into vitamin A. One medium-sized sweet potato contains enough of your daily need for vitamin A. In addition, it includes an antioxidant that helps keep the skin healthy, promotes eye health and builds immunity.
The intensity of yellow or orange in sweet potato is due to its beta carotene content. In addition, orange sweet potatoes increase Vitamin A in your blood levels.
Sweet potatoes are a good choice if you want to increase your potassium intake. One medium-sized sweet potato contains 541 mg or 12% of your potassium average daily intake. Sweet potatoes come right after Avocado when it comes to potassium enriched foods.
Sweet Potatoes are low in fat. They pack a small amount of protein and are an excellent source of complex carbohydrates. It is also a great source of fibre. Some studies show that increasing dietary fibre can cause weight loss by automatically reducing calorie intake.
Sweet potatoes aren’t just full of flavour – this superfood also packs a powerful nutritional punch! When roasted, a 150g sweet potato contains only 135 calories (31g carb, 3.8 g fibre and no fat), making it a low-calorie, virtually fat-free source of energy.
One medium sweet potato with skin provides roughly between 4 to 6 grams of fibre. It is good for digestion and prevents ailments like heart disease, diabetes, diverticular disease and constipation. In addition, purple sweet potatoes promote healthy gut bacteria. These include species such as Bifidobacterium and Lactobacillus.
According to a Harvard Medical School study, plant-based iron can promote fertility. Sweet potatoes contain an adequate amount of iron. Therefore, sweet potatoes may help improve fertility.
As per studies, anaemia or iron deficiency is a significant cause of infertility. However, sweet potatoes contain a healthy dose of iron. Thus, it is safe to state the effectiveness of sweet potatoes in improving fertility.
Choline, a micronutrient in the B-vitamin family, is found in sweet potatoes. It helps improve sleep, muscle movement, learning and memory, and even reduces chronic inflammation.
Reduces Oxidative Damage
Oxidative Damage of cells may lead to an increased risk of cancer. Sweet potatoes are rich in carotenoids, an antioxidant. It helps reduce oxidative damage and free radicals. As a result, it helps reduce the risk of cancer. In addition, carotenoids help lower the risk of stomach and kidney cancer.
Are you wondering how you can munch on this healthy potato? We’ve got the recipes ready for you!
Interestingly, some of the best recipes that feature this versatile produce (boiled, baked or even sautéed) are savoury, as a little bit of heat best brings out its sweet-spicy flavour.
Serves – 2
Preparation time – 15 Minutes
The best part of using sweet potato to make kheer is that you don’t need sugar. In this recipe, dates provide additional sweetness.
Serves – 4
Preparation time – 30 minutes
This one’s a great evening snack recipe.
Serves – 4
Preparation time – 10 minutes
Serves – 2
Preparation time – 10 minutes
People who have coronary or heart diseases should avoid consuming sweet potatoes. Likewise, if you are someone taking beta-blockers, don’t eat this vegetable. Beta-blockers are known to increase potassium, and sweet potatoes also have high potassium concentrations. Hence, it may cause complications for your body.
People with pre-existing kidney problems should avoid sweet potatoes. You should also cut down on potassium intake in such cases.
Excess consumption of sweet potatoes may cause your nails and skin to appear a little orange.
A: Excess consumption of sweet potatoes can cause an orange tint on your skin. It may also appear on nails
A: Sweet Potatoes are rich in potassium, vitamin A and antioxidants. They are also a good source of fibre. So, having sweet potatoes in your diet gives you a balanced meal.
A: Sweet Potatoes have a much higher content of vitamin A than regular potatoes. They are also a good source of complex carbohydrates. Hence, sweet potatoes are healthier.
A: Boiled sweet potatoes retain more beta-carotene than frying or baking. Thus boiled sweet potatoes are healthier.
A: Sweet Potatoes are rich in fibre and promote a healthy gut. They are said to promote weight loss and reduce belly fat.
A: Sweet Potatoes are said to lower LDLs or bad cholesterol. Thus they reduce odd problems of the heart.
A: 100 grams or 3.5 ounces of sweet potatoes is the suggested amount per day.
A: Not very high. Orange Sweet Potatoes have a high glycemic rate (GI). However, purple sweet potatoes have a relatively low glycemic index (GI).
A: Anthocyanins are naturally occurring polyphenolic compounds. They are found in sweet potatoes and are known to promote Insulin Resistance.
A: Sweet Potatoes are also known as slow carbs. Hence, it is ideal to have them in the morning. It helps you stay energetic and active.
A: Sweet Potatoes are high in vitamin A, potassium and fibre. They also are a good source of antioxidants.
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