Growing up in a small village in India with our parents was 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 enjoy the sweet potato benefits in winter.
According to research, Sweet potatoes are full of fiber and have natural qualities that help reduce inflammation, control blood sugar, and keep your heart healthy.
Sweet potato, or “Shakarkandi” (शकरकंदी) in Hindi, is a starchy and sweet-tasting root vegetable that is one of the most nutritious foods you can add to your diet. It has also stretched its reach to other countries.
So, without delay, let’s brush up on our old memories of this amazing vegetable and learn more interesting things about it.
The Origin of The 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 potatoes in our lives today.
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.
Sweet Potato Nutrition Facts
Sweet potato benefits a lot as it contains several vitamins, minerals, and antioxidants that make it beneficial for our health.
According to the U.S. Department of Agriculture, 100 g of raw sweet potatoes will provide the following nutrition:
12 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 are a few healthy sweet potato benefits in addition to your regular diet:
1. Prevents Diabetes
- According to the National Library of Medicine, 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 type 2 diabetes. 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.
- Sweet potatoes are said by the Fertility Academy to be rich in beta-carotene, which could increase progesterone, a vital pregnancy hormone.
3. Boosts Immunity
- Sweet potatoes contain beta carotene and high vitamin C, which offer high immunity from the strong combination of their nutrition.
- Vitamin C in sweet potatoes functions as an illness prevention against 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 for both our colon and stomach. Moreover, the existence of vitamin B complex, vitamin D & C, calcium, potassium, and beta carotene is effective in reducing gastritis.
- According to the Community Cancer Center, the antioxidants present in purple sweet potatoes could support the development of beneficial bacteria in your intestines, including Bifidobacteria and Lactobacillus.
6. Relieves Arthritis
- The composition of vitamin B complex, beta carotene, magnesium, and zinc makes sweet potatoes a choice for relieving arthritis.
- However, an individual can have boiled water from a sweet potato to relieve the painful areas using clothes.
7. Reduces Addiction
- Sweet potatoes are very effective in reducing addiction to cigarettes, liquor, and several types of narcotics. Besides, sweet potatoes are good for the veins and arteries.
- Also, the presence of high concentrations of beta-carotene and phosphorus 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 potatoes contain manganese, which can keep our bones and joints healthy. Eating sweet potatoes regularly can prevent osteoporosis.
- According to the National Spine Health Foundation, sweet potatoes are an excellent source of vitamin A, which is essential for maintaining healthy bones and cartilage.
9. Manage Cholesterol Level
- Sweet potatoes can easily manage the level of cholesterol in our body because they contain approximately. 33% fiber.
- Fiber helps to minimize 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 for preventing the accumulation of Homocysteine in our blood.
- So, if the level of homocysteine in our blood is high, it can increase 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 contain almost 70% water. The presence of fiber in sweet potatoes also makes them a weight-loss asset.
Sweet potato benefits for women include better digestion, healthy skin, and support during pregnancy, making it a smart choice for daily meals.
Sweet Potato vs Regular Potato – Which One’s Better?
Though both are tasty and flexible in Indian cuisine, they differ significantly in nutritional value and health advantages.
Nutritional Comparison:
- Sweet Potatoes: These are quite good for your eyes and skin health because this tuber possesses high fiber & vitamin A. Fiber also keeps your tummy full so that you do not crave unhealthy snacks any sooner!
- Regular Potatoes: Antioxidants in regular potatoes are less, but these are abundant in potassium. They can also be filling, but can result in faster food cravings than sweet potatoes.
Although both are excellent additions to your diet, a sweet potato recipe may provide more general health advantages, especially in weight loss.
Index Of Glycemic Regulation:
- Sweet potatoes: ‘Shakarkandh’ have a lower glycaemic index, so they keep you full longer by gradually releasing sugar into the bloodstream.
- Regular Potatoes: Our normal ‘aalu’ has a higher glycemic index, which can provoke faster sugar spikes.
So, glycemic index (GI) is basically a way to check how food messes with your blood sugar. The Diabetes Care Community says that the GI of normal potatoes depends on the type and how they’re cooked. For example, boiled ones have a GI of 89—pretty high—but baked starchy potatoes are at a whopping 111!
The GI of sweet potatoes also ranges from 44 to 94, depending on the variety and how you cook them. Boiled sweet potatoes have a lower GI. But when you bake them, the starches kind of break down, which pushes the GI way up.
If you are trying to lose weight or control blood sugar, sweet potatoes are the preferred alternative.
Taste And Preparation In Indian Cooking:
- Regular potatoes: They are quite flexible as they go with nearly anything from parathas to curries.
- Sweet Potatoes: Naturally sweet, sweet potatoes are ideal for baking, chaat, or maybe spiced boiled.
While aloo (regular potato) is the everlasting comfort food, Shakarkandi (sweet potato) gives your meals a special twist.
How To Include Sweet Potato In Your Indian Diet?
1. Eat as chaat: A favorite winter snack, roast sweet potatoes, peel them, and then distribute them with lemon, coriander, and a pinch of chili powder for a tasty sweet potato chaat.
2. Make Paratha: Whole grain flour combines with boiled and mashed sweet potato to produce dough. Add carom seeds and cumin, then roll into parathas. Partner with pickles or yogurt!
3. Cook A Curry: Boil any sweet potatoes and either cube or cook in a seasoned curry with onions, tomatoes, ginger, garlic, and garam masala. This is a rich contribution to your dinners.
4. Masala Tikki: Boil sweet potatoes, mash them, then mix with breadcrumbs and your favorite masala. Shallow fry till crispy and enjoy—perfect with chai!
5. Sweet Potato Soup: Cook sweet potatoes and blend them with garlic, ginger, and onions. Add some salt, pepper, and a squeeze of lemon juice. Cozy sweet potato soup, ready to go.
6. Smoothie: Boil sweet potatoes and blend with a banana, yogurt, and a dash of cinnamon. It is a very easy & tasty morning fix.
7. Roasted Chips: Slice sweet potatoes thin, drizzle olive oil, sprinkle salt, and roast till crunchy. Perfect for guilt-free munching.
8. Add to Pulao: Chop sweet potatoes and mix them into your vegetable or green pulao. It adds a sweet and nutritious twist.
9. Salad Upgrade: Roast or boil sweet potatoes and then toss them with greens and a vinaigrette. Healthy and yummy combination!
Including these concepts helps you to savor the health advantages of sweet potatoes while still staying with the wonderful, bold flavor of Indian cuisine!
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
Who Should Avoid Sweet Potatoes? (Side Effects)
Although, in general, sweet potatoes are good, there are a few populations of people who should exercise care or avoid them. A couple of reasons follow here:
- Those with kidney issues: Sweet potatoes are rich in potassium, which most people benefit from, but can be detrimental for those with kidney disease. According to the National Kidney Foundation, poor kidney function might cause severe health risks by letting surplus potassium pass through.
- Diabetic People: Diabetics should be particularly cautious because although sweet potatoes have a lower glycemic index than normal potatoes, overconsumption can still lead to a spike in blood sugar levels. Keeping sugar levels under control depends much on moderation.
- For those with food sensitivities: Since sweet potatoes have a lot of fiber, some people can experience stomach pain or gas from them. The best way to eat when high-fiber meals trouble you is in smaller portions.
- Those with hypothyroidism: The National Library of Medicine says that sweet potatoes have compounds called goitrogens that can impede thyroid activity when taken in large doses. It is advisable to consult a doctor before consuming them daily if you suffer from hypothyroidism.
It’s good to know both the sweet potatoes benefits and side effects so you can enjoy it correctly without overdoing it. Sweet potatoes are healthy in general, but it is essential to consume them in moderation. If you have any medical issues, consulting a physician is best.
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.
Here are the key takeaways:
- Nutritional Value Of Sweet Potato: Sweet potato is one of the fiber-rich foods, with vitamins A, C, and B6, and is packed with minerals like potassium and manganese. Plus, they’re low in fat and super hydrating!
- Health Benefits: Here’s what makes them a health hero:
- Manages Diabetes: Helps control blood sugar naturally.
- Improves Fertility: Iron and beta-carotene support reproductive health.
- Boosts Immunity: Keeps your system strong with Vitamin C.
- Good for Eyes: High in beta-carotene, great for vision.
- Aids Digestion: Fiber helps keep things moving smoothly.
- Eases Arthritis: Anti-inflammatory and rich in helpful minerals.
- Reduces Addictions: It may support the nervous system in dealing with cravings.
- Strengthens Bones: Manganese and minerals support bone health.
- Controls Cholesterol: Fiber helps balance cholesterol levels.
- Supports Heart: B6 lowers the risk of heart disease.
- Manages Stress: Vitamin B helps regulate stress hormones.
- Weight Loss Buddy: Keeps you full longer, with fewer calories.
- Sweet Potato vs Regular Potato: Sweet potatoes win with more fiber, better sugar control, and more vitamins. Regular potatoes may spike sugar faster and don’t keep you full as long.
- Easy Indian Ways to Eat It: Turn them into chaat, parathas, Indian patty (tikkis), soup, or salad—whatever fits your vibe. Shakargandh always tastes great and blends beautifully into desi meals.
- Who Should Be Cautious: If you’ve got kidney issues, thyroid conditions, or struggle with too much fiber consumption, it’s best to check with your doctor before eating daily.
Connect with our Fitelo experts to get a personalized diet plan enriched with sweet potato benefits for your good health.
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Steps To Reduce Belly Fat | How To Lose Belly Fat – Fitelo
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Frequently Asked Questions
Is It Good To Eat Sweet Potato Everyday?
Eating sweet potatoes every day in small amounts is absolutely fine. It’s rich in fiber, vitamins, and antioxidants, but especially if you have thyroid or kidney problems, don’t go overboard.
Is Sweet Potato High In Sugar?
Although it contains natural sugars, these are counterbalanced by fiber, so it will not cause your blood sugar to spike like regular sweets would. Boiling also preserves its low glycemic index.
Why Is Sweet Potato A Superfood?
Shakargandh is super healthy because it is rich in minerals, antioxidants, fiber, and vitamin A. It assists in weight reduction and enhances vision, gut health, and the immune system.
Is Sweet Potato Rich In Protein?
Not really; its fiber, vitamins, and slow carbohydrates are more well-known than its protein is. The quantity of protein is lower, but to create a well-balanced dinner, couple it with dals or curd.
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 healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
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