Sweet potatoes are a staple food in many parts of the world. They are versatile and delicious and are good sources of fiber, potassium, vitamins, and other essential nutrients.
They can offer a variety of health benefits, including some surprising ways to support a person’s health.
1. Nutrition Facts:
Sweet potatoes are a great source of vitamins and minerals. One cup (200 grams) of baked sweet potato with skin can meet the following daily requirements:
- 26% of dietary fiber.
- 769% of Vitamin A.
- 65% of Vitamin C.
- 26% of Vitamin B6.
- 27% of potassium.
- 50% of the manganese.
It’s important to note that a medium sweet potato contains an average of 24 grams of carbohydrates, 53% of which are starches. Sweet potatoes have a medium to the high glycemic index, ranging from 44-96. The glycemic index is a measure of how quickly your blood sugar levels rise after a meal, and it is noteworthy as foods with a high GI may not be suitable for people with diabetes to consume in large quantities.
Cooking methods can affect a food’s glycemic index, with boiling and baking achieving lower GI values than frying.
2. Promotes Intestinal Health
Sweet potatoes contain two types of fiber: soluble and insoluble. Each of them has different functions in our body. As soluble fiber dissolves, it creates a structure that facilitates digestion and can lower blood cholesterol and sugar.
Insoluble fiber, on the other hand, draws water into your stool, making it easier to pass through your intestines. Both of them work together to help support intestinal health.
3. Supports Immune Functions
One cup of baked sweet potato provides almost half of your daily vitamin C needs while providing 700% (!) of your daily vitamin A needs. Both vitamins are vital for supporting immune function, which is especially important during flu season.
4. Reduces Cancer Risk
5. Supports Eye Health and Healthy Seeing
Beta-carotene is converted into vitamin A in our bodies and used to create light-detecting receptors in the eye. 1 cup (200 grams) of cooked sweet potato provides more than seven times the average daily amount of beta-carotene needed, thus highly supporting eye health.
How can we add sweet potatoes to our diet?
There are easy ways to add to our diet.
- You can mash them and make a side dish for your meat.
- Sweet potatoes can be added to your soups and sauces.
- They make a great addition to a seasonal salad.
- Crispy, spicy baked slices can satisfy your craving for french fries.
Vivoo Nutrition Team