Introduction:
Sweet potatoes are a well-known superfood because of their nutritional value. Sweet potatoes have originated from the tropical regions of Central and South America. They require a warm, moist, and humid climate to grow; therefore, they are cultivated on a large scale in all tropical regions. In some areas, sweet potatoes are also known as yams, but these two are completely different foods. Yams are large, starchy root vegetables typically grown in Asia and Africa but contain less fiber, vitamins, and starch, like regular potatoes. In addition, they are not moist like sweet potatoes.
How Are Sweet Potatoes Different From Regular Potatoes?
Both sweet and regular potatoes are popular side dishes loved by all, but they are different. Both of them are root vegetables which means they grow under the soil. The flesh of regular potatoes may be white or yellow, whereas sweet potatoes have orange-colored flesh. Both regular and sweet potatoes contain vitamins and minerals, but sweet potatoes are more abundant in vitamins A and C, calcium, potassium, and magnesium.
What Is the Nutritional Value of Sweet Potatoes?
One medium-sized sweet potato contains 109 calories, similar to a small cube of string cheese. It is rich in carbohydrates, approximately 26 grams, 0.07 grams of fat, 2 grams of proteins, and 3.9 grams of fiber.
What Are the Different Vitamins and Minerals Present in Sweet Potatoes?
The table below lists the various vitamins and minerals present in sweet potatoes along with their quantities - (the following quantities are for a medium-sized sweet potato) (IU means International units - denotes the quantity of a substance) (mg - milligrams).
Vitamins:
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Vitamin A: 21,900 IU (international units).
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Vitamin C: 22 mg (milligrams).
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Vitamin B6: 0.3 mg.
Minerals:
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Potassium: 542 mg.
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Magnesium: 31 mg.
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Iron: 0.8 mg.
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Calcium: 43 mg.
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Manganese: 0.6 mg.
What Are the Important Facts Related to Sweet Potatoes?
Below are some surprising fun facts related to the power of sweet potatoes -
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Half of the fiber in a sweet potato is present in its skin. That is why washing the sweet potato thoroughly and consuming it along with the skin is recommended.
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Sweet potatoes contain more potassium than a banana.
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A medium-sized sweet potato fulfills 30 percent of the daily recommended value of Vitamin B6 (pyridoxine).
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It might be surprising to hear, but consuming one sweet potato will fulfill the daily dietary requirement of vitamin C.
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It may require 23 servings of broccoli to match the amount of Vitamin A present in one sweet potato.
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Natural compounds known as carotenoids impart a beautiful orange color to the flesh of sweet potatoes. Carotenoids are antioxidants usually present in vitamin A-rich foods. They help prevent the slow damage caused to the cells by the free radicals (unstable atoms) present in the body.
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Not just orange-colored flesh, the flesh of sweet potatoes may also be white, purple, and red.
How Does the Body Benefit From Sweet Potatoes?
Sweet potatoes are packed with nutrition and help in nourishing the entire body. The following are the benefits of sweet potatoes on the different parts of the body -
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Enhances Eye Health - Sweet potatoes are rich in vitamin A. Vitamin A is the eye vitamin. It is important for maintaining the health of the eyes and preventing loss of vision. Beta carotene is a naturally occurring substance that is present in orange-yellow colored fruits and vegetables. This substance is converted to vitamin A in the body.
Vitamin A deficiency in the body can lead to eye problems such as xerophthalmia, also known as night blindness. Consuming vitamin A-rich foods such as sweet potatoes can help prevent such disorders. Macular degeneration is also a disease of the eye that leads to vision loss. The macula is a part of the retina that helps obtain clear vision. In this condition, there is a breakdown of the inner layers of the macula that leads to blurred vision and, eventually, vision loss.
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Helps in Managing Diabetes - Sweet potatoes are a low glycemic index food. The glycemic index is a rating scale for foods containing carbohydrates that denotes how fast the food will affect the blood sugar levels and cause them to rise. Sweet potatoes may help in managing diabetes when consumed in the right quantity.
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Anti-Cancer Properties - Sweet potatoes contain the substance anthocyanins and antioxidants. These substances prevent free radical damage to the cells. Antioxidants help prevent cell damage that may lead to cancer. Anthocyanins are mostly found in purple sweet potatoes. They slow the growth of certain types of cancer cells.
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Heart Health - Sweet potatoes help keep cholesterol levels in check, thus helping with improving heart health and preventing heart diseases.
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Improving Gut Health and Weight Management - Sweet potatoes are rich in fiber and antioxidants. Purple sweet potatoes help reduce inflammation, preventing fat cells from growing inside the body. They are an excellent source of dietary fiber, which helps keep the stomach full for longer and avoids hunger pangs leading to indulgence in junk food. This helps manage weight. Antioxidants in purple sweet potatoes also help promote healthy gut bacteria, thus improving gut health.
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Builds Immunity - Sweet potatoes are rich in various vitamins and minerals that help support the immunity of the body.
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Enhances Brain Function - Anthocyanins present in purple potatoes reduce inflammation and prevent free radical damage. A diet rich in antioxidants will help lower the risk of mental function decline and dementia (memory loss).
How to Incorporate Sweet Potatoes into the Diet?
Sweet potatoes can be consumed in a wide variety of ways. They can be steamed, boiled, baked, or even fried. In Indian households, they are boiled and mashed to prepare a popular sweet dish known as sweet potato porridge. This sweet dish is boiled and mashed sweet potatoes cooked in ghee (unsaturated butter) and sugar and garnished with cardamom. It is a popular delicacy that is packed with nutrition. Many diet-conscious people are also substituting regular potato fries with sweet potato fries; instead of deep frying them, they are baked or air fried.
Does Over-Consumption of Sweet Potatoes Cause Any Side-Effects?
Even though sweet potatoes are beneficial for diabetics, one should take care as they have a considerable amount of sugar in them, leading to a rise in blood sugar levels. So individuals with diabetes must avoid sweet potatoes as much as possible. In addition, sweet potatoes may even cause allergies in some individuals, so always be careful before consuming them.
Conclusion:
Sweet potatoes are a super food as they pose numerous benefits to the body and overall health. They are delicious and filling, easily available, cheap, and easy to prepare. The benefits of sweet potatoes have been known for a long time, but they have recently gained popularity as substitutes for regular potatoes because of their health benefits. However, everything in excess is not good for the human body. Therefore, it is recommended to consume sweet potatoes in moderation and enjoy their benefits.
