Sweet potatoes are a superstarch and should definitely be on your grocery list. These bright orange spuds are a balanced source of nutrition containing a wealth of vitamins, minerals, fiber and antioxidants.
It’s good to hear that sweet potatoes are still one of the cheapest items in fruit and vegetables, even with inflation running high. Here are some key reasons why you should include more sweet potatoes in your diet, and some easy ways to enjoy this delicious tuber.
Nutrition facts table of sweet potato
One medium sweet potato is packed with nutrients, including:
- 112 calories
- 2 grams of protein
- 24 grams of carbs
- 0 grams of fat
- 3.7 Grams of Fiber (15% of the Daily Value (DV))
- 7 grams of sugar
- Potassium 542 mg (12% DV)
- 31 grams of magnesium (8% DV)
- 0.3 milligrams of vitamin B6 (15% DV)
- 961 mcg of Vitamin A (106% DV)
- 22 milligrams of vitamin C (30% DV)
health benefits of sweet potato
Sweet potatoes are known to be rich in vitamin A. They actually contain a precursor to a vitamin called beta-carotene, which your body converts to vitamin A after you eat it.This nutrient is best known for its contribution to eye health.
In fact, having enough vitamin A in your diet reduces your risk of developing advanced age-related macular degeneration (AMD), the leading cause of visual impairment and blindness in the United States. Luckily, one sweet potato provides him with all the vitamin A he needs for the day. Vitamin A is fat-soluble, so combine sweet potatoes with healthy fats like olive oil and avocado to reap all of the eye-enlarging benefits.
Sweet potatoes are also rich in potassium, a mineral related to blood pressure. Studies show that a lack of potassium can raise blood pressure, and conversely, enough potassium can lower blood pressure.Potassium does two things to the heart. It dilates blood vessels, makes it easier for the heart to pump blood, and also helps expel sodium from the body. These mechanisms work together to lower blood pressure.
Plus, sweet potato fiber contributes to overall heart health. Fiber not only promotes digestive health and regularity, but it also binds cholesterol and removes it from the body.
Are there any downsides to eating sweet potatoes?
Have you heard that eating too many orange-colored foods can cause your skin to turn orange? This is a condition called carotenemia, but it is rare and most commonly seen in children. But don’t worry. The amount of sweet potatoes he must eat in a day to develop carotenemia is probably more than his stomach can handle.
Sweet potatoes are high in carbohydrates and low in protein, so eating sweet potatoes alone may only satisfy hunger for a short time. Combine sweet potatoes with protein and fat for a filling meal.
Some Fun Facts About Sweet Potatoes
Beyond nutritional facts and health benefits, these little-known facts about sweet potatoes are just a few of the reasons why you should add sweet potatoes to your diet.
Sweet potatoes are a great pre-workout snack
Carbohydrates are the primary fuel source for exercise, and sweet potatoes contain long strings of sugar molecules known as complex carbohydrates. Provides energy.
“It also contains potassium and magnesium, two electrolytes that are lost in sweat,” says Elizabeth Shaw, nutritionist and owner of ShawSimpleSwaps.com. You need to keep your electrolytes in balance.
Sweet potato and yam are different
Although the terms sweet potato and yam are used interchangeably, they are actually quite different. Sweet potatoes are known as an orange root vegetable, but there are other varieties such as red skin and white flesh, purple skin and purple flesh.
Many people think that the red variety of sweet potato is a yam, but the traditional yam actually has a black bumpy skin and a white flesh. It resembles yucca, the root of the cassava plant, and has a milder, more starchy flavor than sweet potatoes. The flavor of yam is similar to that of white azuki yam. Most sweet potatoes are grown in the United States, but yams come from Africa.
I have purple sweet potatoes
Have you ever seen a potato that’s the same size and shape as a sweet potato but is purple? This vibrant sweet potato variety is completely natural. It gets its hue from anthocyanins. Anthocyanins are known for their anti-inflammatory properties and have been linked to reducing cardiovascular disease.Not to mention the taste of purple potatoes very It resembles an orange variety.
they are not that’s all Healthier than white potatoes
When juxtaposing the nutritional content of sweet potatoes with white potatoes, there is no clear winner. Sweet potatoes are rich in vitamin A, but white potatoes contain twice as much potassium as sweet potatoes. And both types of potatoes have similar fiber and calorie counts.
The difference is usually in the potato preparation. White potatoes are used in French fries and chips and are loaded with oil and salt. Sweet potatoes are usually roasted and cooked in a healthier way.
healthy way to eat sweet potato
Sweet potatoes are a versatile ingredient that can be used as a starter, main or side. They are used in everything from sweet to savory dishes and most of the time steal the show! ‘ says Shaw. Here are some of my favorite ways to use sweet potatoes.
