ng for a super food for your daily diet, sweet potatoes must be the great candidate at the first glance. Sweet potatoes are a surprisingly nutritious vegetable as they are high in vitamin A, thiamin, niacin, and carotenoids. Although the orange variety is the most common in the United States, sweet potatoes also come in white, yellow, pink and purple. It’s time to learn more about sweet potatoes nutrition facts and health benefits to enrich your diet.
GREAT SOURCE OF POTASSIUM
Sweet potatoes are one of the excellent sources of potassium. One 5-inch raw sweet potato contains about 438 milligrams of potassium. A large, cooked sweet potato in the skin contains more than 850 milligrams. Potassium is part of every cell in the body, which helps regulate your body’s fluid levels, aids in muscular function and waste removal, and as well as keep your nervous system functioning properly. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.
HIGH CONTENT OF VITAMIN A
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). A medium baked sweet potato provides more than 400% of your daily-recommended amount of vitamin A. As you know, vitamin A is a powerful antioxidant, which plays a critical role in maintaining healthy vision, neurological function, and healthy skin. It is involved in reducing inflammation through fighting free radical damage. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.
Constipation is something awkward to talk about, but it’s definitely worse to suffer in silence. The National Institute of Diabetes, Digestive, and Kidney Diseases revealed that 42 million Americans deal with constipation every year. Sweet potatoes are a five-star food to help you beat up constipation. The fibre content of sweet potatoes is higher than that of common potatoes. When the fibre source combines with other minerals like magnesium, which is present in sweet potatoes, it makes an excellent facilitator for digestion. Sweet potatoes are easy to digest as well since they mainly contain starch. They are soothing to the stomach and intestines so you can avoid any difficulties of digesting them.
IMPROVE BLOOD SUGAR REGULATION
Despite the high carb in sweet potatoes, they’re still good food choices, even if you’re working hard at maintaining normal blood sugars. These starchy root vegetables are rich in fibre, which helps with blood sugar control. A certain type of sweet potato, with white skin and flesh (Caiapo), has been suggested to improve diabetic symptoms in individuals with type 2 diabetes. The Caiapo sweet potato may decrease fasting blood glucose and LDL-cholesterol levels, as well as increase insulin sensitivity. They’re also low-glycemic carbs, so you can enjoy them on a diabetic diet, as long as you watch your portion size.
PROMOTE WEIGHT GAIN
Sweet potatoes are one of the most amazing fats you can choose because they’re high in fibre, magnesium, potassium, vitamin B6, beta-carotene, and low on the glycemic index. Moreover, they are very easy to digest. This means they’re energizing, nourishing, and because they’re starchy, they can help you gain weight. However, deep frying sweet potato will lead to a huge increase in calories, saturated fat and cholesterol. Boiling, grilling and baking are better options. Last but not least, when eating your sweet potatoes, stay away from unhealthy calorie and sugar loaded toppings such as mayonnaise and cream cheese. Nonfat Greek yoghurt and cottage cheese are rich in protein and is a healthier option.