Sweet potatoes are scientifically known as Ipomoea batatas. These belong to the root vegetable family. Sweet potatoes are rich in nutrients as they form at the base of a root where nutrients for the plants are stored. These are generally orange flesh in color but are available in different colors in different parts of the world. Sweet potatoes are rich in antioxidants and contain powerful polyphenols. They contain a high amount of fiber, vitamins, and minerals.
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Sweet Potato: Nutritional Value
Nutritional value present in one cup (200 grams) of baked sweet potato with skin:
- 180 Calories
- 41.4 grams Carbs
- 4 grams Protein
- 6.6 grams Fibre
- 0.3 grams Fat
- 16% of the daily value (DV) of Copper
- 50% of the DV of Manganese
- 65% of the DV of Vitamin C
- 18% of the DV of Pantothenic acid
Benefits of sweet potato that you should know
1. Protects the brain
Research says that sweet potatoes are rich in anthocyanins that reduce inflammation and prevent free radical damage. So, it protects the brain.
2. May reduce the risk of cancer
Sweet potatoes contain anti-oxidant properties that may reduce the risk of cancer. They protect the body from free radicals. But remember these properties are present in the peel of sweet potatoes, so don’t peel them off.
3. Is a rich source of minerals
Sweet potatoes are a good source of essential minerals. They are rich in potassium and magnesium. They promote relaxation and optimal sleep.
4. Maintains eye health
Beta-carotene present in sweet potatoes is good for eye health as the body converts it to vitamin A. Vitamin A is used to form light-detecting receptors in the eye. So, it is one of the useful benefits of sweet potato.
5. Aids in digestion and gut health
Both soluble and insoluble dietary fibers are found in sweet potatoes which improves digestion. It also reduces the risk of diarrhea.
6. Benefits of sweet potato for hair and skin
The minerals, vitamins, and antioxidants present in sweet potatoes keep the skin and hair healthy. They nourish hair scalp and increase cell turnover.
7. Helps in weight loss
Eating boiled or baked sweet potatoes don’t add weight to your body. Sweet potatoes are rich in fiber, so they increase satiety and reduce food intake. (Also Read: 24 Best Weight Loss Foods To Lose Weight Without Dieting)
8. Sweet potatoes contain many vitamins
One of the many benefits of sweet potatoes is that they contain Vitamin A, B, C, and E. They help in maintaining various functions of the body.
9. Sweet potatoes may help manage type-2 diabetes
Sweet potatoes improve blood sugar regulation. So consume in a limited way to gain the best benefits of sweet potatoes.Â
10 Ways To Enjoy Sweet Potatoes
1. Sweet Potato Salad
Replace potato salad with sweet potato salad in your regular meal. You can also use it as toppings on your salad.
2. Sweetballs
Sweet balls are made by adding almonds, sweet potatoes and oats. These are very yummy and different in taste.
3. Sweet Potato FriesÂ
Tired of potato fries? Try sweet potato fries next time. These can be cooked in a few minutes and make a delicious treat.
4. Sweet Potato Apple Pie Ice Cream
Mix sweet potatoes with other fruits like bananas, apples, strawberries, dates, and warm spices to make yummy ice cream.Â
5. Sweet Potato Pie Smoothie
We all love smoothies, so why don’t give a try to sweet potatoes smoothie. All you need is a pumpkin, almond milk and spices to make a smoothie.Â
6. Sweet Potato ‘Rice’ Casserole
You can mix sweet potato with other veggies in vegetable rice. It is a comforting, decadent, and healthy meal.
7. Sweet Potato Burgers
Made with Chickpeas, almonds, different veggies, oats, and spices, Sweet Potato Burgers are best when you want to eat something different. The green tahini sauce makes it more beautiful and tasty.
8. Grilled sweet potatoes
Grill nicely chopped sweet potatoes until lightly browned. You can drizzle it with lime juice. and other spices.Â
9. Sandwich
Add boiled or cooked sweet potatoes to your favourite sandwich. It will be a good change for your tastebuds.
10. Sweet potato soup
Blend sweet potato with potatoes, carrots, ginger, and spices. It will be a perfect soup for winters.
Side Effects of Sweet Potato
1. Kidney Stone
If you are already suffering from a kidney stone then avoid eating an excess amount of sweet potatoes. Because contains a nutrient called, oxalate, a type of organic acid.
2. Stomach discomfort
Sweet potatoes may lead to diarrhea, bloating, or stomach aches. So avoid them if you are already suffering from stomach discomfort.
3. Heart issue
Excess potassium can lead to hyperkalemia or potassium toxicity. It can result in a heart attack. So, take sweet potatoes in a limited amount.
4. Diabetes
Sweet potatoes are healthy as they help to improve insulin sensitivity. But the excess amount can lead to a spike in the blood sugar level.
5. Other side effects
Other side effects may include hair loss, rough and dry skin, lips, nails, etc. If taken in the excess amount it may lead to vitamin A toxicity.