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Nutrition and Health Benefits of Sweet Potatoes


Hamna HumailWeb Editor

28th Dec, 2020. 09:03 pm
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Sweet Potatoes
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Sweet potatoes are packed with plenty of minerals, fiber, vitamins, and phytonutrients which help both your body and mind. Apart from that, they’re simple to prepare. You can cook sweet potatoes in a variety of ways, from baking to mashing to roasting to air-frying.

Nutrition Facts

Serving Size: 1 medium-size sweet potato

  • 112 calories
  • 0g total fat
  • 0g saturated fat
  • 26g total carbohydrates
  • 4g dietary fiber
  • 5g sugar
  • 2g protein
  • 438 mg potassium (12% DV)
  • 32mg magnesium (8% DV)
  • 39mg calcium (3% DV)
  • 0.8mg iron (3% DV)
  • 3mg vitamin C (5% DV)
  • 0.3mg vitamin B6 (15% DV)
  • 18,443 IU vitamin A (386% DV)

Health Benefits

  • Promotes healthy vision: Vitamin A helps maintain eyesight and promote healthy vision. Research suggests that greater vitamin A and beta carotene intake intake may be inversely associated with risk for cataract.
  • Supports immunity: Vitamin A also helps with other bodily functions, including cellular communication, growth, and differentiation. Recent research suggests that it also plays a critical role in enhancing immunity.
  • May help reduce blood pressure and stroke risk: Sweet potatoes contain both potassium and magnesium, both of which are involved in blood pressure support. Research suggests that potassium-rich diets can help support heart health by reducing blood pressure and even protecting against stroke.
  • Can lower LDL cholesterol: The healthy plant-based fiber in this veggie can help reduce LDL aka “bad” cholesterol, as well as decrease risk of heart disease, obesity, and type 2 diabetes.
  • Promotes longevity: Sweet potatoes with an orange flesh are one of the best sources of beta-carotene, an antioxidant which is a precursor to Vitamin A. Antioxidants like beta-carotene are known to help defend the body against free radicals damage.

Are sweet potatoes high in sugar?

This tuber has naturally occurring sugar, but there’s no added sugar in sweet potatoes. In fact, sweet potatoes can be an excellent addition to a diabetic diet. It’s a common misconception that diabetics must avoid carbohydrates altogether. What matters is the type of carb, portion size consumed throughout the day.

Are sweet potato fries good for you?

Sweet potato fries are still a form of fries. Loaded with fat and excess sodium, calories in sweet potato fries from a restaurant can be upwards of 350 for just one cup’s worth. Not to mention, there’s practically half your day’s worth in salt in that small serving size. The key is to avoid deep-fried varieties. Baked options are much healthier, especially if the potatoes are sliced and baked at home.

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