Here are six unexpected health benefits of sweet potatoes. Sweet potatoes are in the market in a variety of sizes and colors. They are high in nutrients and antioxidants. Countless Sweet potato benefits and nutritional values have made this vegetable a favorite of millions of people. Some benefits include improved vision and digestion and increased immunity and memory power. As a result, they are an ideal "Superfood"!
Although you may only eat sweet potatoes at Thanksgiving, they are packed with nutrients that make them worth eating all year. They are not, in fact, potatoes. They are morning glory roots that are naturally sweet. Even though Native Americans were growing sweet potatoes when Columbus arrived in America in 1492, these vegetables were grown in Peru as early as 750 B.C. Whether you use sweet potatoes in a fancy holiday dish or bake one for a quick after-work dinner, you get significant health benefits. Sweet potatoes are high in minerals, fiber, vitamins, and phytonutrients, and they benefit both your body and mind. Not only that, but they're also simple to make. Sweet potatoes can be made in various ways, including baking, mashing, roasting, and air-frying. So don't be afraid to add them to your shopping cart!
Sweet potatoes come in hundreds of varieties. Some have flesh that is white or cream-colored. Other colors include yellow, red, and purple. The "Covington" variety is the most likely to be found at the store. It has pink skin and orange pulp. While yams and sweet potatoes may appear the same thing, true yam is a tuber vegetable, similar to a potato. The sweet potato is categorized under root vegetable which contains a sweet flavor. It has a thin, brown outer skin and brightly colored flesh, most commonly orange, but other colors include white, purple, and yellow. Sweet potatoes can be eaten whole or peeled, and the plant's leaves are also edible.
Highly Nutritious
Sweet potatoes are high in fiber, vitamins, and minerals. One cup (200 g) baked sweet potato with skin contains-
- Calories: 180 Carbohydrates: 41.4 grams
- 4-gram protein
- 0.3 gram of fat
- 6.6 grams of fiber
- 769 percent of the Daily Value for Vitamin A (DV)
- 65 percent of the DV for vitamin C
- Manganese: 50% of the daily value
- Vitamin B6: 29% of the daily value
- Potassium: 27% of the daily value
- Pantothenic acid: 18% of the daily value
- Copper accounts for 16% of the DV.
- Niacin: 15% of the daily value
Furthermore, sweet potatoes, particularly the orange and purple varieties, are high in antioxidants, which protect your body from free radicals. Free radicals are unstable molecules that can cause DNA damage and inflammation. Cancer, heart disease, and aging have all been linked to free radical damage. As a result, eating antioxidant-rich foods is beneficial to your health. Sweet potato compounds may aid in blood sugar control. Sweet potatoes have a low glycemic index (GI) when boiled, so they won't raise your blood sugar as quickly as high-GI foods. White potatoes and sweet potatoes have similar calorie, protein, and carbohydrate content. Still, white potatoes are high in potassium and sweet potatoes are high in Vitamin A. Sweet potatoes are slightly higher in fibre as well. Still, both are excellent choices, and switching it up will allow you to reap the benefits of both.
Promote Gut Health
Sweet potatoes contain fiber and antioxidants that are beneficial to gut health. Sweet potatoes contain both soluble and insoluble fiber. Your body cannot digest either type. As a result, the thread remains in your digestive tract and provides several gut-related health benefits. Viscous fibers, soluble fiber, absorb water and soften your stool. Non-viscous, insoluble fibers, on the other hand, do not drink water and add bulk. Some soluble and insoluble fibers can also be fermented by bacteria in your colon, producing compounds known as short-chain fatty acids, which fuel and strengthen your intestinal lining cells. Fiber-rich diets of 20–33 grams per day have been linked to a lower risk of colon cancer and other diseases.
Sweet potatoes' antioxidants may also have gut benefits. Antioxidants found in purple sweet potatoes have been shown in lab studies to promote the growth of healthy gut bacteria such as Bifidobacterium and Lactobacillus species. Increased levels of these bacteria in the intestines are linked to better gut health and a lower risk of irritable bowel syndrome (IBS) and infectious diarrhoea.
May Have Cancer-Fighting Properties
Sweet potatoes contain various antioxidants that may help protect against certain cancers. Anthocyanins, a type of antioxidant found in purple sweet potatoes, have been shown in test-tube studies to slow the growth of cancer cells from the bladder, colon, stomach, and breast. Similarly, mice fed purple sweet potato diets had lower rates of early-stage colon cancer, implying that the anthocyanins in the potatoes may have a protective effect. In test-tube studies, extracts of orange sweet potatoes and sweet potato peels were also found to have anti-cancer properties. However, these effects still need to be tested in human studies.
Carotenoids found in sweet potatoes may reduce your risk of cancer. Purple sweet potatoes are high in anthocyanin, a natural compound that may reduce your risk of developing colorectal cancer.
Support Healthy Vision
Sweet potatoes contain beta-carotene, the antioxidant that gives the vegetable its bright orange color. One cup (200 grams) of baked orange sweet potato with skin has more than seven times the amount of beta-carotene required by the average adult per day. In your body, beta-carotene is converted to vitamin A and used to form light-detecting receptors inside your eyes. Severe vitamin A deficiency is a significant issue in developing countries, and it can cause xerophthalmia, a type of blindness. Eating beta-carotene-rich foods, such as orange-fleshed sweet potatoes may help prevent this condition. Purple sweet potatoes appear to have vision benefits as well. According to test-tube studies, the anthocyanins they provide can protect eye cells from damage, which may be necessary for overall eye health.
May Enhance Brain Function
Purple sweet potatoes may help with brain function. According to animal studies, the anthocyanins found in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage. Sweet potato extract rich in anthocyanins has improved learning and memory in mice, possibly due to its antioxidant properties. Although no human studies have been conducted, diets high in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia.
May Support Your Immune System
Orange-fleshed sweet potatoes are one of nature's richest sources of beta-carotene, a plant-based compound that your body converts to vitamin A. Vitamin A is essential for maintaining a healthy immune system, and low blood levels have been linked to decreased immunity. It's also essential for maintaining healthy mucous membranes, particularly in the gut lining. As a result, a healthy heart is an essential component of a healthy immune system. According to research, vitamin A deficiency increases gut inflammation and reduces your immune system's ability to respond appropriately to potential threats.
Choose firm, not mushy, sweet potatoes with even-colored skin at the store. Cut them with a stainless-steel knife. The use of a carbon knife will darken the flesh. While brown sugar and marshmallows are traditional toppings for sweet potatoes at Thanksgiving, there are healthier alternatives. They can be steamed, roasted, boiled, or microwaved. Sweet potato fries are also delicious, but I don't eat them very often.
Although they contain more nutrients than white potato fries, they are still high in fat. Sweet potatoes will last about a week or two if stored in a dry place with plenty of airflows. If they haven't been cooked, don't put them in the fridge. The cold will cause them to become hard in the middle and alter their flavor.
Don't worry if you're worried that sweet potatoes will be too sweet for your low-sugar eating plan. Sweet potatoes are a nutrient-dense, low-glycemic food that can be used in various delectable dishes. Sweet potatoes' health can be affected by the cooking methods and ingredients used to prepare them. Here's the lowdown on this well-known vegetable.
A large sweet potato contains 37 grams of carbohydrates, approximately 5 grams of naturally occurring sugar, and about 4 grams of fiber. Sweet potato's glycemic index (GI) varies depending on preparation method and variety. Boiled sweet potatoes may have a GI as low as 41, whereas roasted sweet potatoes may have a GI as high as 50.
Sweet potatoes are high in beta carotene, essential for eye health. 11.3 milligrams of beta carotene are found in one cup of sweet potatoes. A daily dose of 15 milligrams of beta carotene has been shown to help prevent age-related macular degeneration, especially when combined with vitamin C, zinc, and copper (also naturally found in sweet potatoes).
Sweet potato anthocyanins have also been linked to anti-inflammatory effects that lower the risk of heart disease. Specific pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract. 3 Furthermore, the fiber in any vegetable lowers cholesterol, and sweet potatoes' high potassium levels help keep blood pressure under control.
Sweet potato is considered a low GI food that fits nicely into a diabetes-management diet. Sweet potatoes are an excellent way to balance out the intake of higher GI foods such as pineapples or pasta. By substituting sweet potatoes for regular potatoes, you will increase the nutrient content of your meal by adding potassium, vitamin A, vitamin C, and fiber.
Sweet potatoes are an uncommon allergen, but food allergies can develop at any age and in response to any food. 7 Symptoms can range from rashes, vomiting, or swelling to anaphylaxis, fatal. If you suspect a sweet potato allergy, consult your doctor for an individual evaluation and diagnosis. There are very few adverse effects related to sweet potato consumption. One minor side effect of eating a lot of beta-carotene-rich vegetables, such as sweet potatoes, carrots, or pumpkin, is that your skin may start to turn orange. This coloring is caused by a rare condition known as carotenemia. 8 Although it may appear to be concerning, carotenemia is not dangerous and should resolve on its own with a more varied diet.
Sweet potatoes are classified into two types: dry flesh and moist flesh. Sweet potatoes with dry flesh have tan skin and lighter flesh that is higher in starch. Sweet potatoes with moist flesh have darker skin and a richer orange interior. Sweet potatoes with moist flesh taste sweeter and are more widely available in supermarkets.
There are several distinct species of sweet potatoes that differ in the country of origin, shape, color, size, and taste. Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes are a few examples. The term "yams" is frequently used interchangeably with "sweet potatoes," but true yams come from a completely different plant. Nonetheless, sweet potatoes are frequently mislabeled as yams in the United States.
Fresh sweet potatoes should be heavy for their size, hard, smooth, and free of bruises. Keep an eye out for shriveled skin, dark spots, or indentations, which are all common signs of decay. 9 If you see a sprouted sweet potato, it is still safe to eat (just cut out the sprouts). Sweet potato is available in most grocery stores at any time of year.
In place of storing sweet potatoes in the refrigerator, store them somewhere cool, dry, and dark. Fresh sweet potatoes keep well at temperatures around 55 degrees Fahrenheit for about a month or longer. Sweet potatoes should be used within a week of being stored at warmer temperatures to avoid spoilage.
When you're ready to use your sweet potatoes, use a vegetable brush to scrub the skin under running water. Using a paper towel, pat dry. After cutting or cooking sweet potatoes, store them in an airtight container in the refrigerator for five days.
How to Prepare Sweet Potato Dish
Sweet potatoes can be made in various ways, including boiling, baking, roasting, grilling, whipping, pureeing, and frying. They can be used as a side dish or added to salads, chili, muffins, pies, and bread. Spice them up with chili powder or make them slightly sweet with cinnamon and nutmeg.
You can make your sweet potatoes in the microwave to save time. The skin will not be as crispy, but the sweet potato will still be delicious. If you're mashing or whipping your sweet potatoes, leave out the heavy cream and instead add some rosemary and Parmesan for a savory flavor that's lower in fat and calories. Sweet potato French "fries" can also be made in the oven by baking them at high heat with herbs and spices.
Now we are aware of the numerous benefits of eating sweet potatoes, let's look at how we can incorporate this magical vegetable into our diet. Cooking sweet potatoes reduce their beta-carotene content slightly, but they still contain at least 70% of this nutrient. There are several ways to incorporate sweet potatoes' nutritional value into your daily diet.
- Roasting sweet potatoes are an excellent choice because it brings out their naturally sweet and creamy flavor.
- Roasted sweet potatoes can be added to a salad with a drizzle of balsamic vinegar on top.
- To prepare a sweet potato quickly, prick it with a fork. After that, wrap it in a paper towel, and microwave it on high heat until soft.
- Baked sweet potatoes can be seasoned with a little ground cinnamon and maple syrup diluted in a little water.
- Sweet potatoes can be used to make pancakes, hash browns, or vacuum-fried wedges.
You can also make sweet potato puree and use it as the foundation for a hearty vegetable soup.
Sweet potato is a favourite among vegetarians because it is a versatile vegetable. These sweet potato health benefits can help you combat a variety of health issues and live a healthier lifestyle.
What are the Side Effects of Sweet Potatoes?
Sweet potatoes are high in potassium. When combined with medications that increase potassium levels in the body, such as beta-blockers, they may cause side effects associated with excessive potassium consumption. People with kidney problems should avoid sweet potatoes because a malfunctioning kidney cannot remove potassium from the body, resulting in dangerously high potassium levels. Sweet potatoes contain a lot of oxalates, which raises the risk of calcium-oxalate kidney stones.
Sweet potatoes contain beta-carotene, which can cause hypervitaminosis A (vitamin A toxicity), which occurs when too much vitamin A accumulates in the liver. Although it is not harmful, it may cause orange skin and nails.
Sweet potatoes are also high in carbohydrates. As a result, those following a carbohydrate-restricted diet should avoid overindulging in them. This is not to say that we should prevent sweet potatoes entirely, as they are always beneficial to the body when consumed in moderation.
Sweet potato, also known as yam in some parts of the world, is a starchy root vegetable that is widely available and can be grown worldwide. Sweet potatoes are classified into several varieties based on their size and color. The color of white, orange, and purple sweet potatoes is determined by the compounds found in sweet potatoes. Potatoes are a staple diet in many parts of the world due to their high fiber, vitamin, potassium, protein, and essential nutrient content. They are high in antioxidants, which help to boost immunity and protect the health of vital organs like the heart and kidneys. They also have a low-calorie count. Sweet potatoes can be boiled, cooked with other vegetables, or made into french fries. Sweet potatoes can also be baked for a healthier option. Sweet potatoes' nutritional content is increased when they are cooked with their skin.
Sweet potatoes are high in potassium. When combined with medications that raise potassium levels in the body, such as beta-blockers, they may cause side effects associated with excessive potassium consumption.
People with kidney problems should avoid sweet potatoes because a malfunctioning kidney cannot remove potassium from the body, resulting in dangerously high potassium levels. Sweet potatoes contain a lot of oxalates, which raises the risk of calcium-oxalate kidney stones.
Sweet potatoes contain beta-carotene, which can cause hypervitaminosis A (vitamin A toxicity), which occurs when too much vitamin A accumulates in the liver. Although it is not harmful, it may cause orange skin and nails. Overall, sweet potatoes are an excellent addition to a well-balanced diet and appear to be safe for the majority of people, with only a few cases of allergy reported. They do, however, contain oxalates, which bind calcium and other minerals. Kidney stones can be caused by consuming too many oxalates. If you already have kidney stones or are at high risk of developing them, limit your intake of high oxalate foods.
Even though many Americans use the names interchangeably, the two vegetables are not related. Yams are grown almost entirely in Africa and Asia. Look for a cylindrical shape with a bark-like skin that is black or brown and white, purple, or reddish flesh. They're drier and starchier than sweet potatoes, and they're usually only available in international supermarkets.
Actual sweet potatoes are more widely available in grocery stores in the United States. So, what's the deal with the name confusion? In the United States, sweet potatoes are grown in two varieties: white flesh and orange flesh. According to reports, the orange variety came to the American market only decades ago. To distinguish between the two, producers began selling them as yams.
Conclusion
Sweet potatoes are underground tubers high in beta carotene and a variety of vitamins, minerals, and plant compounds. This root vegetable may have several health benefits, including better blood sugar regulation and vitamin A levels. Overall, sweet potatoes are nutrient-dense, inexpensive, and simple to incorporate into your diet.
