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Growing up in a small village in India with parents is always a heartwarming experience. Most of our generation has spent their time close to nature and consuming a healthy diet. Still, those days mesmerize us when we eat sweet potatoes in winter. According to many studies and our parents’ guidance, we know a few sweet potato benefits that are healthy. Sweet potato is a starchy and sweet-tasting root vegetable that is one of the most nutritious foods you can add to your diet. Also, sweet potato has stretched its reach in other countries as well. So, without delay let’s brush up on our old memory of this amazing vegetable and learn more interesting things about it.
The Origin of Sweet Potato
Sweet potatoes are more than a few of the oldest foods known to humanity. These vegetables are native to Central and South America. There is fossil evidence that sweet potatoes were growing in the Americas 35 million years ago. But recently, scientists discovered 57-million-year-old leaf fossils in India that appear to be ancient morning glory leaves.
Wherever and whenever they originated, and however they have traveled the globe, we are incredibly thankful that most of us have sweet potato in our lives today.
Sweet Potato Meaning in Hindi: शकरकंद
Types Of Sweet Potato
While most supermarkets carry one or two different types of sweet potatoes, more than 20 varieties are available in India. And you might be amazed to know that this represents only a small fraction of the total diversity of sweet potatoes. Also, sweet potato benefits a lot if taken regularly.
Isn’t it interesting?
Below let’s discuss a few of the most popular types of sweet potatoes:
- Garnet, Jewel, and Beauregard Sweet Potatoes: This category of sweet potato has reddish-orange skin and deep orange flesh. Also, it is rich in antioxidants and minerals.
- White Sweet Potatoes: These are crumbly, with white flesh and golden-brown skin. White sweet potatoes do not contain as many antioxidants as orange varieties.
- Okinawan Sweet Potatoes: Okinawans are also known as purple sweet potatoes because of their high anthocyanin content. The pigment called Anthocyanins gives red, blue, and violet plant foods their beautiful colors.
- Garnet, Jewel, and Beauregard Sweet Potatoes: This category of sweet potato has reddish-orange skin and deep orange flesh. Also, it is rich in antioxidants and minerals.
- White Sweet Potatoes: These are crumbly, with white flesh and golden-brown skin. White sweet potatoes do not contain as many antioxidants as orange varieties.
- Okinawan Sweet Potatoes: Okinawans are also known as purple sweet potatoes because of their high anthocyanin content. The pigment called anthocyanins gives red, blue, and violet plant foods their beautiful colors. Also, anthocyanins are the ones that give Okinawan sweet potatoes 150% more antioxidant power than blueberries.
Sweet Potato Nutrition Facts
Sweet potato benefits a lot as it contains several vitamins, minerals, and antioxidants that make it beneficial for our health. However, by consuming 80 grams of sweet potatoes in one serving you will have:
11 Incredible Sweet Potato Health Benefits
The unique nutritional value of sweet potatoes makes them a powerful ally in preventing disease and supporting overall health.
So, here sharing a few healthy sweet potato benefits in addition to your regular diet.
1. Prevents Diabetes
- Patients with diabetes have strict eating patterns. They have to eat good and healthy food and avoid sweet food sources. Sweet potatoes can still be consumed by patients with diabetes because this vegetable helps the body manage the level of blood sugar. This vegetable can be used to replace rice or another source of carbohydrates.
- Sweet potatoes can reduce the level of blood sugar and insulin resistance in diabetes patients. Therefore, those who consume a high diet of magnesium rarely suffer from diabetes type 2. Also, the presence of fibers in sweet potato benefits us.
- Based on recent research, patients with diabetes type 1 who consume a high-fiber diet of fiber have increased their blood sugar, lipid, and insulin.
2. Increases Fertility
For females who are still in their fertility period, consuming more iron from plants can influence their fertility. The presence of Vitamin A in sweet potato (it is first consumed as beta carotene then it is converted into vitamin A in our body) is crucial during pregnancy and breastfeeding.
3. Boosts Immunity
Sweet potatoes contain beta carotene and high vitamin C that offer high immunity from the strong combination of their nutrition. Vitamin C in sweet potatoes functions as illness prevention through a virus, such as the flu.
4. Sweet Potato Benefits for Good Eye Vision
Sweet potatoes come in different colors. One with a bright yellow color shows that it contains high vitamin A in the form of beta-carotene. Vitamin A in sweet potatoes can fulfill 1.033% of our daily nutrition. The presence of vitamins C and E in sweet potatoes is proven effective to support the health of our eyes as well as prevent them from degenerative failure.
5. Improves Digestion
The presence of high fiber in this vegetable prevents constipation and promotes a healthy digestive system. The presence of fibers in sweet potatoes is higher than in potatoes. However, it has food sources that are easy to digest so they are good both for our colon and stomach. Moreover, the existence of vitamin B complex, vitamin D & C, calcium, potassium, and beta carotene are effective in reducing gastritis.
6. Relieves Arthritis
The composition of vitamin B complex, beta carotene, magnesium, and zinc make sweet potatoes chosen to relieve arthritis. However, an individual can have boiled water from sweet potato to relieve the painful areas using clothes.
7. Reduces Addiction
Sweet potatoes are very effective to reduce addiction to cigarettes, liquor, and several types of narcotics. Besides, sweet potatoes are good for veins and arteries. Also, the presence of high concentrations of beta-carotene and phosphor is good for the eyes and cardiovascular.
8. Strengthens Bones
Another crucial benefit of this vegetable is for strengthening bones. It has a mineral substance that is beneficial for preventing osteoporosis and arthritis. Sweet potato consists of manganese that can keep our bones and joints healthy. Eating sweet potatoes regularly can prevent osteoporosis.
9. Manage Cholesterol Level
Sweet potatoes can easily manage the level of cholesterol in our body because they contain approx. 33% fiber. Fiber helps to level down the cholesterol level in our blood. Moreover, eating sweet potatoes as a therapy for high-cholesterol patients seems to be a good idea.
10. Keep Heart Healthy
Sweet potato is good for the heart as it contains 27% of Vitamin B6. Vitamin B6 is good to prevent the accumulation of Homocysteine in our blood. So, if the level of homocysteine in our blood is high, it can trigger the risk of heart disease and stroke.
11. Sweet Potato Oversee Stress
Vitamin B in sweet potatoes in the form of pantothenic acid enables sweet potatoes to produce stress hormones so that our body has sufficient vitamin B while it is under stress.
12. Perfect for Weight Loss
Sweet potatoes’ carbohydrates and high fiber content help you feel full for longer, which can help promote weight loss. Also, various nutrition analyses for sweet potatoes show that they almost have 70% of water. The presence of fiber in sweet potatoes also makes them a weight-loss asset.
Sweet Potato Recipes for Weight Loss
There are numerous ways to consume sweet potatoes in your weight loss diet. Here are some recipes:
1. Sweet Potato Thepla Recipe
2. Sweet Potato Halwa Recipe
3. Sweet Potato Salad Recipe
4. Sweet Potato Pizza Recipe
5. Sweet Potato Pancake Recipe
Side Effects of Sweet Potato
Sweet potatoes contain oxalic acid. It is a natural substance that is found in several vegetables that can be crystallized as an oxalic stone in the urinary tract of several people. Therefore, people who have a history of suffering from urinary tract problems should avoid eating sweet potatoes.
Bottom Line
Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people.
Frequently Asked Questions
Q: How To Use Sweet Potatoes To Prevent Premature Aging?
Ans: Boiled sweet potatoes can rejuvenate your dry skin. Yes, it is true. Its masks can leave skin fresh and help prevent premature aging.
Q: How Long Do Sweet Potatoes Last?
Ans: Always keep them in a dry and cool place (room temperature). Typically, always use sweet potatoes within a few weeks of purchase.
Q: What Are The Benefits Of Eating Sweet Potato Regularly In Your Diet?
Ans: Yes, it is beneficial to include sweet potatoes in your diet. As they are an excellent source of Vitamin A, Vitamin C, Manganese, Vitamin B6, Potassium and Dietary Fiber.
Q: Is Boiled Sweet Potato Good For Weight Loss?
Ans: Yes, boiled potatoes are one of the perfect foods to add to your weight loss diet. Sweet potato ranks high on the satiety index as one of the most filling foods which you can add to your regular diet.
Fun Fact
Losing weight or gaining weight is a challenging task for everyone. But here in Fitelo, we have many success stories of our clients who all manage to fight against the odds. So, let’s read the success story of Komal and get inspired by her weight loss journey.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthier and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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