Last updated on : 10 Sep, 2024
Read time : 9 min
Sweet potatoes, more commonly known in India as shakarkand, are not just a culinary delight, they are a powerhouse of nutrition. Being the second-largest cultivated tuber crop in our country, sweet potatoes are esteemed for their high caloric content and adaptability to various climatic conditions. The advantage of a low glycemic index makes them an ideal choice for managing blood sugar levels. So, let’s dive in and unmask the surprising health benefits and uses of this humble vegetable.
Sweet potatoes are truly a blessing from nature, bundled with abundant nutrients that make for a healthy diet. Here’s what you gain when you include sweet potatoes in your meals:
Nutrient | Amount per 100g |
---|---|
Calories | 86 |
Water | 77% |
Protein | 1.6 g |
Carbs | 20.1 g |
Sugar | 4.2 g |
Fibre | 3 g |
Fat | 0.1 g |
Vitamin A (as beta-carotene) | 835% DV |
Vitamin C | 37% DV |
Manganese | 10% DV |
Copper | 10% DV |
Pantothenic Acid (B5) | 10% DV |
Vitamin B6 | 10% DV |
Potassium | 8% DV |
Niacin (B3) | 4% DV |
Sweet potatoes are not just scrumptious, they come with a myriad of health benefits. Let’s delve deeper into how these can enhance your wellbeing:
Sweet potatoes are a treasure trove of essential nutrients. They are particularly rich in vitamins A, C, and several vital B vitamins and minerals like potassium and manganese. The high fibre content bolsters overall health, aiding in digestion and promoting a feeling of fullness.
Sweet potatoes are abundant in antioxidants, including beta-carotene, which imparts a vibrant colour to orange-fleshed varieties. These antioxidants combat oxidative stress in the body, reducing the risk of chronic diseases and bolstering overall health.
The high fibre content in sweet potatoes aids healthy digestion by facilitating regular bowel movements and warding off constipation. Fibre also nurtures a healthy gut microbiome, which is pivotal for overall digestive health.
Sweet potatoes are an excellent source of vitamin A, which is cardinal for maintaining a healthy immune system. Vitamin A plays a crucial role in the function of immune cells and helps the body fend off infections.
Antioxidants and phytonutrients found in sweet potatoes have anti-inflammatory properties. Regular consumption can help mitigate inflammation in the body, which is linked to various chronic conditions, including heart disease and arthritis.
The high levels of beta-carotene in sweet potatoes convert to vitamin A in the body, a nutrient essential for good vision. This nutrient helps prevent night blindness and may reduce the risk of age-related macular degeneration.
Sweet potatoes contain several nutrients that bolster brain health, including antioxidants and B vitamins. These components could help enhance cognitive function, memory, and overall mental clarity.
Despite being sweet, sweet potatoes have a low glycaemic index, meaning they release glucose slowly into the bloodstream. This property makes them a viable option for managing blood sugar levels, especially for individuals with diabetes.
The potassium in sweet potatoes helps regulate blood pressure, while the fibre content can reduce cholesterol levels. These factors together contribute to improved heart health and a reduced risk of cardiovascular disease.
Sweet potatoes are fulfilling and nutritious, making them an excellent choice for those who are looking to manage their weight. The fibre and complex carbohydrates provide sustained energy and help curb hunger, thereby reducing the likelihood of overeating.
Incorporating sweet potatoes into your diet can support your overall health and contribute to a healthy lifestyle. They are indeed a versatile food that offers a wide range of health benefits.
Sweet potatoes, or as we fondly call them in India, shakarkandi, are not only delicious but packed with numerous health benefits. They are a rich source of fibre, vitamins, and minerals which contribute to the overall well-being of a person. Here we will explore some popular ways to enjoy the sweet potato nutrition.
One of the simplest and most delicious ways to consume sweet potatoes is by roasting them. Here is a quick step-by-step guide:
This method of roasting not only heightens the sweet potato flavour but also retains most of its nutritional value.
This sweet potato curry is another delectable dish you can prepare at home:
The spices used in this curry enhance the sweetness of the sweet potato and make for a hearty meal.
Sweet potato cutlets are an excellent snack that is not just tasty but also nutritious:
These cutlets are an excellent source of energy and are great for boosting your immunity.
Sweet potatoes are a powerhouse of nutrition that provides numerous health benefits. However, like everything else, they should be consumed in moderation. Let’s explore some potential side effects of eating too many sweet potatoes:
To avoid potential side effects, consume sweet potatoes in moderation as part of a balanced and varied diet. In spite of these minimal side effects, the health benefits of eating sweet potatoes are immense; ranging from boosting skin health to proving beneficial for women’s health. Remember, if you experience any adverse reactions after consuming sweet potatoes, discontinue use and consult with your family doctor.
Indeed, sweet potatoes pack more fibre and vitamin A than regular potatoes, offering remarkable sweet potato benefits.
Yes, sweet potatoes are high in dietary fibre, which aids in weight loss by making you feel fuller longer.
Steaming or boiling sweet potatoes helps retain most nutrients, maximising sweet potato health benefits.
Excessive consumption could lead to skin yellowing or nutrient overdose. Moderation is essential to enjoy the benefits of eating sweet potato effectively.
Sweet potatoes are packed with vitamins A, C, and B6, manganese, and dietary fibre. They enhance digestion, vision, and immunity—remarkable shakarkandi benefits indeed!
Yes, they have a low glycemic index, which means they can control blood sugar levels—another significant aspect of sweet potato benefits for women and men alike.
While not low-carb, they’re a healthier carb choice due to high fibre content and low glycemic index.
From baked chips to salads and soups, there are numerous creative uses of sweet potato. You could also apply its pulp for potential sweet potato benefits for skin.
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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