Sweet potatoes are a versatile and nutrient-rich root vegetable that have so much more to offer than just boosting normal meals. This root crop has a sweet, naturally sweet taste that satisfies a high sugar craving without necessarily needing to add more sugar. Sweet potatoes have so much more to offer than just their delicious flavour. They are full of fibre, antioxidants, and vital vitamins that promote the well-being of the heart, the digestive system, and the eyes. They are accessible year-round and can be quickly incorporated into many different meals, from roasted vegetables to soups to mashed dishes and even baked desserts.
Sweet potatoes and their nutritional value explained
Despite the name, sweet potatoes are not technically a type of potato. Instead, they come from the family of morning glories and are also closely related to water spinach. Indeed, they have become an integral part of Western cuisine, particularly in the United States, where they are cultivated mainly in California, Mississippi, and North Carolina. Ranging from late summer to fall, they can be used in both savoury dishes and desserts due to the sweet and starchy nature of the root.
Sweet potatoes are a rich source of necessary nutrients and make a great tool to satisfy those sugar cravings. According to a study published in PubMed Central, sweet potatoes can help satisfy sugar cravings and leave a person feeling full. One large boiled sweet potato weighing approximately 180 grams, with skin, will provide about 162 calories, 37.3 grams of carbs, 5.9 grams of fiber, 3.62 grams of protein, and 11.7 grams of sugar.
Additional health benefits of sweet potatoes
- Supporting digestive health
Rich in dietary fibres, sweet potatoes ensure smooth bowel movements and facilitate digestion. They also help to maintain a healthy intestinal microbiota by serving as a nutrient source to beneficial bacteria, which helps to reduce the risk of colon cancers and intestinal disorders. The prebiotic properties of sweet potatoes also make them effective superfoods for digestive health.The bright orange colour of sweet potatoes is caused by beta-carotene. This converts to vitamin A when it is consumed by humans. Vitamin A is vital when it comes to the prevention of cataracts or dry eyes.Purple sweet potatoes have anthocyanins too; these compounds not only make the sweet potatoes their violet coloration but also aid in the regulation of blood sugar levels. They also help to have a balanced gut microbiota and protect from oxidative stress.Fibers and anthocyanins found in sweet potatoes contribute to ensuring heart health in the body by reducing inflammation and aiding in the regulation of lower cholesterol levels in the blood. Potassium found in sweet potatoes helps in the regulation of blood pressure within the body. Consume sweet potatoes regularly and have an effectively reduced the risk of heart disease.
How to include sweet potatoes in your diet
Moderation is important too. An appropriate amount to eat per meal would be one medium to large sweet potato (130 to 150 grams). To prepare it, the “plate method” can be used, where a quarter of the dish would be occupied by the sweet potato, another quarter by meat, and the other portion by non-starchy vegetables like broccoli or green beans to be eaten in controlled amounts. Roasted or baked with skin on, steamed, boiled, or pan-fried with healthy oils like Avocado and olive oil would be ideal ways to enjoy nutritional benefits with less sugar and salt added. Sweet potatoes are more than a prized vegetable because they are a natural means of satisfying a craving for sweets while enhancing gut, heart, and eye health. They are easy to prepare and can be used in numerous ways, making them a great choice for a healthy diet.
