Sweet Potato Benefits

Sweet potato is a delicious and versatile root vegetable packed with nutrients that offer many health benefits. It is a good source of fiber, manganese, and vitamins A, C, and B6. It also contains small amounts of other nutrients, such as potassium and iron.

The health benefits of sweet potatoes include improved digestion, blood sugar control, and a lower risk of heart disease and certain cancers. Sweet potatoes are also good food for weight loss as they are filling and have few calories.

Whether you enjoy them roasted, baked, or mashed, sweet potatoes are a nutritious and delicious addition to any meal.

What are the benefits of sweet potatoes?

1. Inhibit cancer cell growth

Purple sweet potatoes are rich in anthocyanin, which is a water-soluble pigment having anti-cancer properties that specifically prevent gastric and breast cancer. Additionally, sweet potatoes contain beta-carotene, which is effective in preventing colorectal and prostate cancer.

2. Improve gut health

Sweet potatoes have a high amount of antioxidants and both soluble and insoluble fibre. Soluble fiber keeps the gut bacteria healthy, and insoluble fiber absorbs the fluid in the intestine and prevents constipation and gastrointestinal blockage.

3. Promote bone health and muscle function

Potassium and manganese content is the reason sweet potato is good for your bone health. Sweet potatoes are also full of carbohydrates and play an important role in a bulking diet. Carbohydrates are fuel for intense exercises and muscle building.

4. Prevent vitamin A deficiency

Orange-colored sweet potatoes are rich in carotenoids and beta-carotene. Beta-carotene is converted into vitamin A after getting consumed. One research suggests that orange-colored sweet potatoes contain 3000-16000 μg β-carotene and it may prevent vitamin A deficiency. - NCBI

5. Improve eyesight

Vitamin A deficiency can lead to night blindness and other vision-related problems. As mentioned before, sweet potatoes may prevent vitamin A deficiency because of their high beta-carotene content. Beta carotene also prevents eye damage and softens the cornea of the eye.

6. Good for heart health

Eating sweet potatoes may reduce the risk of heart disease because of the potassium in them. Many researchers suggested that it may lower bad cholesterol in the body which reduces the risk of getting heart disease.

What is the nutritional value in sweet potatoes?

Sweet potatoes are full of important nutrients in the body which include fibre, carbohydrates, vitamins, beta carotene, potassium, calcium, manganese, and antioxidants.

The nutrient value of 100 g of bitter raw sweet potato according to the United States Department of Agriculture (USDA) is as follows:

Carbohydrates: 20.1 g

Protein: 1.57 g

Fibre: 3 g

Sugars: 4.18 g

Starch: 12.6 g

Calcium: 30 mg

Potassium: 337 mg

Sodium: 55 mg

Manganese: 0.258 mg

Vitamin C: 2.4 mg

What do sweet potatoes do for your body?

Sweet potatoes are a good source of fiber, which can improve digestion and prevent constipation. Fiber is also beneficial for heart health as it can help reduce cholesterol and blood pressure.

The antioxidants in sweet potatoes may protect your cells from damage. These antioxidants help reduce inflammation, which can lead to several chronic diseases. Sweet potatoes also contain carotenoids, which are converted to vitamin A in the body and are important for vision and immune function.

Sweet potatoes are a healthy and delicious addition to any diet. They are versatile and can be enjoyed in many different ways. Sweet potatoes are a great source of nutrients that are necessary for you to maintain a healthy lifestyle.

What are the disadvantages of eating sweet potatoes?

There are a few disadvantages to eating sweet potatoes. They can cause digestive issues like gas and bloating because of the soluble fiber in them. Another disadvantage of sweet potatoes is the risk of kidney stones because of the oxalate compounds present in them.

Who should not eat sweet potatoes?

There are a few groups of people who should not eat sweet potatoes. These groups include people with diabetes, heart problems, and kidney problems. People with gut issues should also avoid them because sweet potatoes can make their symptoms worse.

How many sweet potatoes should I eat daily?

Sweet potatoes are a healthy food option, and you can eat them every day. There is no specific recommended amount, but eating one or two medium-sized sweet potatoes per day is considered safe.

What is the healthiest way to eat sweet potatoes?

The healthiest way to eat sweet potatoes is to bake them. Baking sweet potatoes help preserve their nutrients, including vitamin A and fiber. Boiling sweet potatoes is also a great choice.

Eating baked or boiled potatoes are also beneficial for weight loss because baked or boiled potatoes have fewer calories in them. If you are on your weight loss journey, you must avoid frying them.

When should you not eat sweet potatoes?

Sweet potatoes should not be eaten at night if you are trying to lose weight. This is because root vegetables are rich in carbohydrates and can cause weight gain. Eating them at night may also cause gas and bloating.