If you still believe that healthy food cannot be tasty, you must try sweet potato the right way.
Known as shakarkandi in India, this naturally sweet root vegetable is packed with a powerful nutritional punch.
But does it suit everybody’s diet? Can we eat it every day? In this blog, we cover everything you need to know about sweet potatoes. From its nutritional value and major health benefits to side effects and the best ways to cook it.
Sweet potato is a root vegetable that grows underground and belongs to the morning glory plant family. It is sweeter in taste and is different from regular white potatoes.
When compared with white potatoes, sweet potatoes are richer in fibre, vitamins, and antioxidants that may help you maintain a healthy body. They are also gluten-free and easy to digest for most people.
Sweet potatoes come in a variety of types. Some of the commonly recognised varieties are:
Each type has slightly different nutritional profiles.
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Now, let’s see what nutrients are present in sweet potato that make it a healthy option.
Nutrients in Raw Sweet Potato (Per 100g)
| Nutrients | Amount |
| Calories | 86 kcal |
| Carbohydrate | 20 g |
| Protein | 1.6 g |
| Fibre | 4 g |
| Fat | 0.1 g |
| Vitamin A | 79% Daily Value |
| Vitamin C | 3 – 4% Daily Value |
| Potassium | 337 mg |
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As you can see in the above mentioned chart, sweet potatoes are packed with nutrients, especially fibre, making this vegetable a great addition to your diet.
Apart from these nutrients, sweet potatoes are also rich in vitamins and minerals such as:
These nutrients in sweet potatoes may help you improve digestion, heart health, vision, and overall health. But make sure you eat them in moderate or balanced amounts. Overeating them can cause more side effects than benefits.
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Let’s check out some commonly known benefits of sweet potatoes.
1. It can improve your eye health.
Sweet potatoes have a good amount of beta-carotene, which the body converts into vitamin A. According to the National Institutes of Health (NIH), vitamin A is essential for maintaining healthy eyesight. This vitamin present in sweet potatoes may help in:
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2. It helps boost your immunity.
Your immune system relies on nutrients like vitamin A and vitamin C. Because sweet potatoes contains both of these vitamins, eating them regularly can help your body:
This is also the reason traditional diets often include shakarkandi during seasonal changes.
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3. Improves your gut health and digestion.
Sweet potato is a fibre-rich root vegetable which may help you:
When your gut stays healthy, it helps boost immunity and regulate mood.
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4. Helps maintain healthy blood sugar.
It is true that sweet potato contains carbs, but it has a moderate glycaemic index when cooked properly. Because of its fibre, sweet potato releases sugar slowly into the bloodstream. This helps avoid sudden spikes in blood glucose.
You can boil, steam or bake sweet potatoes to help balance blood sugar. Deep-frying can increase the calorie load and reduce the overall health benefits.
5. It may improve heart health.
Sweet potatoes have a good amount of potassium that may help in:
The fibre also helps manage cholesterol levels.
6. It may help in maintaining healthy skin and hair.
Vitamins in sweet potatoes include vitamin A and antioxidants that are considered good for keeping your hair and skin healthy. Beta-carotene present in sweet potatoes is also believed to strengthen your scalp health.
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Yes. If you eat them in moderation, they are generally considered safe.
Sweet potatoes have many health benefits, but it is always recommended to consult a doctor before adding anything to your regular diet, especially during pregnancy.
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Overall, sweet potatoes are a healthy choice because they contain much higher levels of vitamin A than regular potatoes.
There is no single way to cook sweet potatoes. But methods that preserve the most nutrients are considered the healthiest ways to cook sweet potatoes.
Some of the most common ways to cook sweet potatoes are:
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Although sweet potatoes are healthy, eating too much may cause some minor issues.
1. Overconsumption of Vitamin A
Vitamins in sweet potatoes include large amounts of beta carotene. Excessive intake could increase vitamin A content in your body. However, toxicity from plant-based beta carotene is quite rare, but it is still best to consume it in moderation.
2. It may cause digestive discomfort
Some people may experience bloating due to excess intake of fibre from sweet potato. If you want to make it easier to digest:
3. It may cause kidney stone risk (in very rare cases)
Sweet potatoes contain oxalates that may contribute to the formation of kidney stones in some people. People with a history of kidney stones should consult a doctor before eating large amounts of sweet potatoes.
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There is a reason sweet potatoes have been part of traditional diets for centuries. From improving digestion to helping keep your eyes healthy, the health benefits of sweet potatoes are really impressive. They are filled with several vitamins and minerals that contribute to your wellbeing. Adding sweet potatoes to your diet can be a simple and affordable way to boost overall health.
But make sure you eat them in moderate amounts. When eaten as part of a balanced diet, sweet potatoes are not only tasty but also genuinely good for you.
Are sweet potatoes healthier than white potatoes?
Yes. Sweet potatoes are a healthier option. In many cases, sweet potatoes are considered a healthier choice than white potatoes since they provide more fibre, vitamins, and antioxidants.
What’s the best way to cook sweet potatoes for blood sugar?
You can boil, steam, or bake sweet potatoes to retain most of their nutrients. You can also experiment with different recipes like sweet potato salad, soup, paratha, and more for a change in taste.
Can I eat sweet potatoes every day?
Yes. Sweet potatoes are good when eaten in balanced portions.
Most healthy adults can safely eat about one medium sweet potato per day, or 100 – 150g serving.
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