Naturally, YoursWinters are usually when sweet potatoes and Shakarkandi can be found.
These sweet, starchy root vegetables are available all around the globe and make a great snack choice.
These potatoes are high in carbohydrates, but they are not fattening, unlike regular potatoes.
HEALTH BENEFITS OF SWEET POTATO
These foods have a lot of health benefits that can be easily added to your daily diet.
Nutritious packed- Sweet potatoes are a great source of fiber and good carbohydrates. They also contain Vitamin A, Vitamin C, and Manganese, as well as other nutrients such as potassium and Pantothenic acids. These nutrients make sweet potatoes a superfood. They are also important in protecting the body against free radicals that can cause diseases such as heart disease and aging.
Sweet potatoes have anti-cancer properties. They are rich in anthocyanins (Antioxidants). These antioxidants slow down the growth of cancer cells. Mol Nutrition Food Res. 2013 November)
Gut health benefits – sweet potatoes have a lot of soluble and insoluble fiber, which is great news for your digestive system. (Insoluble fiber -avoiding constipation / Soluble fiber – avoiding diarrhea)
Brain functioning is good- Studies by Qun Shan et.al. J Biomed Biotechnol. 2009 proved that sweet potato anthocyanin could improve learning and memory.
Vision impairment can be prevented by eating sweet potatoes rich in beta-carotene. This helps to improve eye health and prevents vision loss.
Immunity- The beta carotene found in sweet potatoes is again converted to Vitamin A, which supports the immune system.
NUTRITION OF SWEET & RAW POTATO VS. COOKED
Many people believe that sweet potatoes must be cooked before they can be eaten. Sweet potatoes can be eaten raw, unlike regular potatoes.
A raw sweet potato is less energy-, sugar- and carbohydrate dense than a cooked one. A cup of raw sweet potatoes may have 114 calories, 26.8g of carbohydrates, and 5.6g of sugar. On the other hand, a cup of baked sweet potatoes may have 180 calories, 41.4g of carbs, and 16.9g of sugar.
Cooking them also makes them easier to digest, and helps you avoid embarrassing digestive problems. In terms of nutrition, baked sweet potatoes are high in vitamins C, A, and C, fiber, potassium, and iron.
Boiling sweet potatoes retains more beta carotene, making them more absorbable than other cooking methods.
SWEET POTATO BENEFITS FOR SKIN
Sweet potatoes are the perfect combination of health and taste.
Once ingested, the Beta carotene found in sweet potatoes can be converted to Vitamin A. This helps maintain healthy skin and reduces the risk of skin cancers.
Vitamin C found in sweet potatoes aids in the production of skin protein- Collagen. They are also natural moisturizers.
A sweet potato skin mask can be used externally as well to reduce excess oils.
Sweet potatoes can be eaten to lower blood sugar. However, sweet potatoes should be enjoyed in moderation.
They are high in fiber and less in glycemic index so they have a lower immediate effect on blood glucose levels.
Diabetes patients don’t have to avoid sweet potatoes entirely. However, it is important to remember the amount, type, preparation, and seasoning of sweet potatoes.
Half a cup of sweet potato can be consumed by diabetics as it is equal to 15gms carbohydrates.
DO SWEET POTATOES HELP IN WEIGHT LOSS?
Sweet potatoes can also be uncooked and contain 77% water, 13% fiber, and 13% protein. They are able to keep you full for longer periods of time and provide lasting energy.
This root vegetable contains fiber that promotes stool movement and improves metabolism and digestion, which in turn aids weight loss.
Sweet potatoes are sweet but have a low GI (Glycemic index). They can be eaten without worrying about blood glucose.
Sweet potatoes are rich in water and prevent your body from becoming dehydrated. This helps balance the pH and flush out toxins.
Is IT OK FOR BABIES
Sweet potatoes are delicious and very nutritious! They are the ideal first food for babies.
They are a favorite food of the little ones because of their mild sweetness. After cooking, you can either mash or purée them.
They are easy to digest and swallow because of their creamy texture. They have many health benefits for babies.
It is rich in fiber, which helps to prevent constipation and maintain a healthy digestive system.
Sweet potatoes are a powerful food containing almost all Cooking Effects on Sugar Profiles and Sweetness of Eleven-Released sweet Potato Varieties”.According to the study, sweet potatoes are more likely to have a higher GI if they are exposed to heat for longer periods of time.
One thing to remember is those sweet potatoes have a lower GI than other foods. You can prepare it however you like, whether it is raw, steamed, or baked.
Deep-frying sweet potatoes, on the other hand, can increase the calories. Because fat is retained in the frying oil, this is why sweet potatoes are more calorie-dense.
If you are trying to lose weight, limit the amount and frequency of deep-fried foods such as sweet potatoes..
You can add a new twist to your wraps and sandwiches by substituting potato for sweet potato and other vegetables.
This super healthy meal is loaded with protein and fiber. A healthy meal made with sweet potato chunks, quinoa, and lots of vegetables!
WHAT DO YOU NEED?
1 cup cubes of sweet potato (cooked and peeled).
Fry the onions, bay leaves, and garlic until translucent.
You can also add pepper, cayenne powder, and sweet potatoes to the recipe.
Coconuts should be fried until they release a pleasant aroma.
This creamy, delicious hummus goes well with pita bread and raw colorful vegetables. This spread is also great for sandwiches.
Blend all ingredients together in a blender until smooth.
Serve in a bowl with olive oil drizzled over and garnished with chopped parsley and sesame seeds.
END ON A SWEET NOTE!
Sweet potatoes can be a winter vegetable, but they are rich in nutrients that make them worth eating all year.
They are delicious and rich in nutrients. They can be used to help you lose weight or maintain it by making you feel fuller for longer periods of time.
Sneha is a postgraduate with a specialization in nutrition and dietetics. She is a University Topper and has 5+ years of experience in VLCC, Apollo hospitals, slimsutra, and first cry-kids.
She has counseled many clients in India regarding weight loss, weight gain, and diabetes. Her own diet consultation clinic (diet_diariez), is available to her.
She believes in custom diets and local, seasonal food. She offers counseling that includes lifestyle modifications and stress relief strategies.