Sweet potatoes are a popular carbohydrate source in a healthy diet. With their natural sweetness and soft texture, sweet potatoes offer several benefits.
Sweet potatoes can be prepared in many ways, such as steaming, boiling, making them a great choice for supporting a healthy lifestyle.
Sweet Potato Nutritional Content
A serving of 200 grams of baked sweet potatoes (with skin) provides the following nutrients:
- Calories: 180
- Carbohydrates: 41 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A
- Vitamin C
- Manganese
- Copper
- Pantothenic acid
- Vitamin B6
- Potassium
- Niacin
Health Benefits of Sweet Potatoes
Sweet potatoes are an excellent carbohydrate source for daily consumption. Here are some of their health benefits:
Good energy sources
Sweet potatoes are packed with complex carbohydrates, which provide the body's primary energy source. These carbohydrates are digested more slowly than simple carbs, like those in sugar or white bread. This leads to a steady and prolonged energy supply, making sweet potatoes ideal for maintaining energy throughout the day.
Additionally, sweet potatoes have a relatively low glycemic index, preventing significant blood sugar spikes. Therefore, they are safe for people with diabetes when consumed in moderation.
Rich in fiber
Compared to other carbohydrate sources, sweet potatoes are high in fiber. Fiber offers numerous health benefits, particularly for digestion. Adequate fiber intake ensures smoother digestion and helps prevent constipation.
Foods high in fiber also keep you fuller for longer, which is beneficial for those looking to lose weight or maintain a healthy eating plan.
Reduces the risk of cancer
Purple sweet potatoes, in particular, have cancer-prevention potential. Research suggests that sweet potatoes contain phytochemicals that can inhibit the growth of certain cancer cells, such as those in breast, stomach, and colon cancer.
Their antioxidant properties help minimize free radical damage, which can contribute to cancer development.
Healthy snacks for the heart
In addition to their other nutrients, sweet potatoes provide cardiovascular benefits. Their high fiber content helps lower bad cholesterol by binding to bile acids in the intestines, which are then excreted. This process prevents the liver from reabsorbing bile acids, lowering overall cholesterol levels.
Sweet potatoes are also high in potassium, a mineral that helps regulate blood pressure by acting as a vasodilator, meaning it relaxes blood vessels. This reduces blood pressure and lessens the heart's workload.
To get the most nutritional benefit from sweet potatoes, consider how you prepare them. Steaming or boiling is the best method, as it preserves most of the nutrients.
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- dr Hanifa Rahma
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WebMD (2024). Sweet Potatoes for a Low-Carb Diet. Available from: https://www.webmd.com/diet/sweet-potatoes-for-a-low-carb-diet
Courtney Southwick (2024). 7 Health Benefits of Fiber. Available from: https://www.health.com/health-benefits-of-fiber-7555609
