Sweet Potato: Health Benefits & Recipes

Like other tubers, the sweet potato grows underground. Beta carotene, an abundant antioxidant in sweet it, has been shown to increase vitamin A levels in the blood. Sweet potatoes are tasty, rich in fibre, and healthy. They taste well cooked in various ways, including frying, boiling, baking, and steaming.

Although orange is the most common hue, white, red, pink, violet, yellow, and purple sweet potatoes have been seen. Yams are the common name for sweet potatoes in several areas of North America. Yams, on the other hand, belong to a wholly distinct species. Like normal potatoes, sweet potatoes come from a long line of ancestry. Therefore, it is beneficial in managing medical conditions like blood sugar, and cholesterol and helps in weight loss.

Table Of Contents

1. Nutritional Value Of Sweet Potato

2. Health Benefits

3. Adverse Effects Of Sweet Potato

4. Recipe Using Sweet Potato

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

Nutritional Value Of Sweet Potato

Sweet Potato is a nutritious food, and 1 cup of sweet potato contains the following amount of nutrients:

• Calories- 114 kcal
• Protein- 2.1g
• Total fat- 0 g
• Carbohydrate- 26.7 g 
• Total dietary fibre- 4 g
• Total sugars- 5.6 g
• Sodium- 73 mg
• Cholesterol- 0 mg
• Calcium- 40 mg
• Iron- 0.8 mg
• Vitamin C- 3.2 mg

Health Benefits

1. Anti-Cancerous

The carotenoid content of sweet potatoes may help reduce cancer risk. In addition, anthocyanin, another naturally occurring chemical, is abundant in purple sweet potatoes and may reduce one's risk of developing colorectal cancer.

2. Beneficial To Diabetics

The sweet potato may aid in glucose regulation due to the compounds found in it. Sweet potatoes, when cooked, have a low glycemic index (GI), meaning they would not cause a rapid increase in blood sugar levels.

3. Fights Cholesterol

Sweet potatoes have been shown to reduce LDL (bad cholesterol) levels, which ‌may reduce the risk of heart disease.

4. Boon To Eyesight

Sweet potatoes include a high concentration of the antioxidants beta-carotene and vitamin A, which may reduce your risk of becoming the leading cause of blindness.

5. Reduces Weight

Purple sweet potatoes have been linked to weight loss due to their potential to reduce inflammation and halt the growth of fat cells.

6. Improves Digestion

The high fibre content of sweet potatoes supports a healthy digestive system by reducing the risk of constipation and encouraging regular bowel movements.

Furthermore, several studies show that high levels of dietary fibre have been associated with a decreased risk of colorectal malignancies.

7. Reduces Inflammation

Sweet potatoes are a reliable source of vitamin C (12.8 mg per serving). Adult women should have 75 mg of vitamin C daily, while males need 90 mg. Scurvy may occur in those who do not get enough vitamin C from food or supplements. Scurvy is characterised by widespread tissue damage due to inadequate collagen formation. Iron absorption is improved, and the immune system is bolstered by vitamin C. The likelihood of developing iron deficiency anaemia may rise in those who do not get enough vitamin C.

8. Immunity Booster

Research on rodents According to a Reliable Source from 2017, Purple Sweet Potato Extract May Help Lower Inflammation and Obesity Risk. Choline, which may be found in sweet potatoes, is essential for proper muscular function, brain function, and memory. It is suitable for your nerves, too.

High-dose choline supplements may assist persons with asthma in controlling their inflammation, according to research published in 2010. But there is no guarantee that sweet potato choline will have the exact effect.

9. Aids In Brain Development

Brain health could be enhanced by eating purple sweet potatoes. In animal studies, anthocyanins in purple sweet potatoes have been shown to protect the brain against free radical damage and inflammation.

In separate research, mice given a sweet potato extract high in the antioxidant nutrient anthocyanin had enhanced spatial working memory and reduced inflammatory markers. In addition, diets high in fruits, vegetables, and antioxidants are linked to a 13% decreased incidence of cognitive decline and dementia. However, this has yet to be tested on people.

Adverse Effects Of Sweet Potato

Along with many health benefits, there are also some adverse effects. Let us look for them:

1. Affects Kidney

Those with renal issues should watch their potassium intake very closely. People with renal disease should limit their intake. Consuming extra potassium than the kidneys can handle is one example that may lead to severe consequences for those with renal disease.

2. Affects Heart

The potassium in sweet potatoes is beneficial. However, people who use beta-blockers should consider whether or not a high-potassium diet is safe. They raise potassium levels in the blood and should be used cautiously.

Recipes Using Sweet Potato

Sweet potatoes can be consumed in many different ways. Let us look for some healthy and tasty recipes cooked using sweet potato.

3. Apple Sweet Potato Bake

Vitamins A, C, and E are all powerful antioxidants in sweet potato, and adding apples  to this dish make it a  powerhouse of energy

Ingredients

• Sweet potatoes- 5 cups 
• Apples- 2 cups
• Dark brown sugar- 1/4 cup 
• Pancake syrup(reduced-calorie)- 2 tbsps 
• Ground cinnamon- 1/2 teaspoon 
• Apple juice or orange juice- 1/2 cup 
• Walnut pieces- 1/4 cup 

Preparation Method

1. It is time to turn on the oven, so set the temperature to 375 degrees.

2. Toss the sweet potatoes, apple pieces, and brown sugar in a large bowl. Dish out 

onto a 9x9-inch or equivalent baking dish.

3. Combine the syrup and cinnamon in a little mixing basin. Toss in some apple juice and mix it in. Evenly distributed over the sweet potato filling. Spread some chopped walnuts on top.

4. Cook for 30 minutes with the lid on or foil covering the dish. To bake for another 15 minutes without the foil, take it out now (or until the apple and sweet potatoes are cooked throughout).

2. Sweet Potato Casserole

One of our all-time favourite sweet potato dishes is now healthier than ever.

Ingredients

• Hot mashed sweet potatoes- 4 cups 
• Butter or margarine- 1 tbsp 
• Light pancake syrup- 3 tbsps
• Large egg- 1 nos
• Egg substitute- 1/4 cup 
• Low fat, fat-free half and a half or whole milk- 1/2 cup 
• Pecans, chopped- 1/3 cup 
• Flaked coconut- 1/3 cup 
• Brown sugar- 1/3 cup 
• Flour- 1 tbsp
• Melted butter or margarine- 1 tbsp 

Preparation Method

1. Prepare a 325F oven. Spray some canola cooking spray in a casserole dish that holds 1 1/2 to 2 quarts.

2. Mix 1 tbsp of butter, pancake syrup, and mashed sweet potatoes with an electric mixer. The egg, egg replacement, and milk should be mixed. Put the mixture into the casserole dish.

3. Mix in the flour, brown sugar, coconut, and pecans. Add a spoonful of melted butter and mix it in. Season the sweet potatoes with the mixture. Put in oven and bake at 400 degrees for 1 hour.

The Final Say

Sweet potatoes are root vegetables that may be found in many hues. Their high levels of fibre and antioxidants make them ideal for supporting digestive and mental health by warding off free radicals.

Additionally, they have a high concentration of beta carotene, which, when processed into vitamin A, helps maintain healthy eyes and a robust immune system. Finally, because of their adaptability, sweet potatoes are an excellent carb choice for most individuals. They can be served in both sweet and savoury meals.

FAQs

1. Are sweet potatoes more fattening than white potatoes?

White potatoes and sweet potatoes, both starchy tubers, are good sources of nutrients. When eaten in moderation as part of a healthy diet, none of these foods contribute to weight gain. The calorie difference between white and sweet potatoes is minimal.

2. Is it recommended to eat sweet potatoes for weight loss?

Although both sweet and white potatoes have about the same amount of fibre, the former is a better choice for those watching their carbohydrate and calorie intake. You may lose weight more effectively by consuming many healthy whole-plant meals, not only sweet potatoes.

3. Is it okay to eat sweet potatoes with sprouts?

Sweet potatoes that have sprouted are excellent to consume, and the sprouts may be eaten. However, white potato sprouts contain a poisonous chemical called solanine and should be avoided at all costs.

4. Is sweet potato considered starch or vegetable?

It fits into both categories since it is a starchy vegetable and a source of a fair quantity of carbs. However, be mindful of your portion size while eating sweet potatoes if you are on a low-carb diet, especially if baked into a pie or sprinkled with marshmallows or another sweet ingredient.

5. What is the benefit of adding sweet potatoes to the diet?

Vitamin A, abundant in sweet potatoes, is essential for healthy eyes and a strong immune system. They also include significant amounts of vitamin B6, potassium, and dietary fibre. In addition, they are a great source of vitamin C, an antioxidant essential to immune health. The polyphenol antioxidants in its edible leaves have beneficial effects.

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