Sweet Potatoes are root plants, they are a staple food. Sweet potatoes have been grown for many years across the whole world. These are packed with nutrition. They are high in fiber which is the reason these are eaten as fasting food in many regions of India, the fiber content in them makes you feel fuller for more time.
These are sweet in taste but they help in lowering blood sugar levels as they have a low glycemic index. This is something we thought that sugar-containing foods are not be taken by a diabetes patient but these can be consumed by them as they have a low glycemic index. They are also helpful in controlling blood pressure levels and due to their high fiber content, it prevents constipation.
Health Benefits of Sweet Potatoes:
There are many types of sweet potatoes available, they are different in colors and sizes, and some are white or cream. Others are found in yellow, red, purple, or orange. They are rich in fibers, antioxidants, minerals, and vitamins.
Here are some health benefits of sweet potatoes.
Helps in Maintaining Blood Sugar Levels:
This is an interesting fact that these potatoes and their leaves may improve blood sugar in type-2 diabetes, suggested being taken in a moderate amount.
In a study, researchers found that white sweet potatoes help in insulin sensitivity with type 2 diabetes.
However, a lot of research is necessary to confirm these benefits for diabetes patients.
Many studies have found that fiber consumption lowers the risk of developing type 2 diabetes, the sweet potato contains fibers which is also an important factor.
A serving of 124 grams of mashed sweet potato, will give you approximately 2.5 g of fiber.
Improves Digestion and Gut Health:
Fibers are always a good friend to your digestive system and they are rich in fibers, they regulate and improve your digestion. Better digestion prevents constipation.
Gut health improves by consuming fibers and antioxidants and sweet potatoes give you this advantage.
There are two types of fibers present in Sweet potatoes-soluble and insoluble.
Soluble fibers absorb water and soften your stool while insoluble fibers do not absorb water and add bulk. But these fibers can be fermented by the bacteria in the colon. The process promotes the growth of good gut bacteria and provides a healthy gut.
The antioxidants present in them are might be provided gut benefits.
Can Improve Your Immune System:
These are one of the richest plant-based sources of beta-carotene, which is a plant-based compound that converts into vitamin A in our body.
However, there are no studies that can determine that sweet potatoes have an effect on your immune system, but consuming them regularly can help to prevent vitamin A deficiency.
Vitamin A deficiency can lead to an increase the gut inflammation and reduces the ability of your immune system to respond to threats.
Nutritional value of Sweet Potatoes:
These data are for an amount of 100 grams of sweet potatoes
|Fat||0% of the daily value|
|Cholesterol||0% of the daily value|
|Sodium||2% of the daily value|
|Carbohydrate||6% of the daily value|
|Dietary fiber||12% of the daily value|
|Vitamin C||4% of the daily value|
|Iron||3% of the daily value|
|Magnesium||6% of the daily value|
|Vitamin B6||10% of the daily value|
Is Sweet Potato Good for Weight Loss?
Sweet potatoes are nutritious and delicious to eat, but if you are aiming to lose weight, you can think once before eating these sweet, starchy tubes will help you to get your goal or not. It is not so simple to say yes or no.
It will help you with weight management, and eating healthy, but many factors consider like cooking methods and spices used.
It contains complex carbs that link three or more sugars, including fiber. Complex carbs have more nutrients than simple carbs. Complex carbs are also present in fruits, vegetables, and whole grains.
Sweet Potatoes make Feels Fuller:
These are rich in fibers that promote fullness for more time. The soluble fiber present in them helps to slow the digestion process. Eating fibers lowers your hunger.
Sweet Potatoes for Weight loss:
These are sweet, are low in calories, and provide essential nutrients to the body. Eating anything in a moderate amount can help you in achieving your goal.
You can add them to your diet in any form, like, boiled or baked. Frying them can make them a high-calorie meal. For weight loss, you can also eat food like apples, bananas, and carrots.
For more information, you can visit your dietician.
Why sweet potato is a Superfood?
Because of their nutrient content, they are loaded with beta-carotene which forms a rich source of Vitamin A. They also have antioxidants, and minerals like Magnesium, Phosphorus, Potassium, Copper, Manganese, and Iron.
Who should not eat sweet potatoes?
These vegetable tubes are high in oxalate, which is an organic acid. Oxalate foods are said to be avoided by kidney stone patients. These have many nutrients but eating them can be problematic for stone patients.
This is some information regarding Sweet Potatoes, hope this will help you.