The sweet potato develops underground like other types of tubers. It has been demonstrated that the consumption of foods rich in beta-carotene results in elevated levels of vitamin A in the blood. Delicious, nutritious, and high in fibre, sweet potatoes are a wonderful addition to any diet. They have a delicious flavour after being prepared in various ways, including frying, boiling, baking, and steaming.
Sweet potatoes can come in various colours, the most common of which is orange. However, sweet potatoes have been spotted in white, red, pink, violet, yellow, and even purple. In certain parts of North America, sweet potatoes are more commonly referred to as yams.
On the other hand, Yams are members of an entirely different species than potatoes. Like regular potatoes, sweet potatoes can trace their origins to many generations. As a result, it is useful in managing medical conditions such as blood sugar and cholesterol, and it also assists in weight loss.
The Sweet Potato's Contribution To A Healthy Diet
Sweet potato is a nutrient-dense food. One cup of sweet potato has the amounts of these nutrients that are listed below:
- Calories- 114 kcal
- Protein- 2.1g
- Total fat- 0 g
- Carbohydrate- 26.7 g
- Dietary fibre- 4 g
- Total sugars- 5.6 g
- Sodium- 73 mg
- Cholesterol- 0 mg
- Calcium- 40 mg
- Iron- 0.8 mg
- Vitamin C- 3.2 mg
Health Benefits Of Sweet Potatoes
1. Anti-Cancerous
There is some evidence that the carotenoid content of sweet potatoes can help reduce the risk of cancer. In addition, purple sweet potatoes contain a high concentration of anthocyanin. This naturally occurring chemical has been shown to lower the risk of developing colorectal cancer in humans.
2. Beneficial For People With Diabetes
Because it contains certain compounds, the sweet potato has the potential to help regulate glucose levels. When cooked, sweet potatoes have a low glycemic index (GI), indicating that they do not cause a rapid increase in glucose in the blood.
3. Reduces Blood Cholesterol
It has been shown that eating sweet potatoes can lower levels of LDL cholesterol, also known as “bad cholesterol.” This may lower the risk of developing heart disease.
4. A Blessing For The Eyes
Consuming sweet potatoes, which contain a high concentration of the antioxidants beta-carotene and vitamin A, may lower one's risk of developing the disease most commonly responsible for blindness.
5. Helps One To Lose Weight
There is evidence that eating purple sweet potatoes can lead to a reduction in inflammation and a stop in the growth of fat cells, both of which are necessary for weight loss.
6. Improves Digestion
The high fibre content of sweet potatoes contributes to maintaining a healthy digestive system by lessening the likelihood of developing constipation and promoting more frequent bowel movements.
In addition, several studies have shown that a lower risk of colorectal cancer is associated with higher levels of dietary fibre intake.
7. It Has An Anti-Inflammatory Effect
Vitamin C content can be reliably obtained from sweet potatoes (12.8 mg per serving). Vitamin C intake for adult females should be 75 mg daily, while adult males should aim for 90 mg.
Those who do not consume enough vitamin C in their diet or through the use of supplements are at risk for developing scurvy. The disease known as scurvy is characterised by extensive tissue damage resulting from insufficient collagen formation.
Vitamin C helps the body absorb more iron and has a beneficial effect on the immune system. Those who do not consume adequate vitamin C may be at an increased risk of developing iron deficiency anaemia.
Recipes Using Sweet Potatoes
1. Apple Sweet Potatoe Bake
Ingredients
- Mashed sweet potatoes- 5 cups
- Apples- 2 cups
- Dark brown sugar- ¼ cup
- Reduced-calorie pancake syrup- 2 tbsp
- Ground cinnamon- ½ tsp
- Apple or orange juice- ½ cup
- Walnut pieces- ¼ cup
Preparation Method
- Ensure the oven is preheated to 375 degrees Fahrenheit.
- Place the apple pieces, sweet potatoes, and brown sugar in a large bowl and toss to combine. Spread it out onto a baking dish that is 9×9 inches or equivalent size.
- In a small mixing basin, combine the syrup and cinnamon and set aside. Add apple juice to the mixture, then stir it up.
- Place the dish in the oven and cook for thirty minutes with the lid on or with aluminium foil covering it. Remove the foil now if you want to continue baking for another 15 minutes without it (or until the apple and sweet potatoes are cooked throughout).
The Bottom Line
Sweet potatoes are types of root vegetables that can come in various colours. Because of their high levels of fibre and antioxidants, they are perfect for promoting digestive and mental health by protecting against the effects of free radicals.
In addition, they have a high concentration of beta-carotene, which, when converted into vitamin A, contributes to the preservation of robust immune systems and healthy eyes. Last but not least, because of their versatility, sweet potatoes are an excellent choice of carbohydrate for the majority of people. They are versatile enough to be used in both savoury and sweet dishes.
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