Nutrition alert: Here’s what a 100-gram serving of sweet potatoes contains

Cultivated globally, sweet potatoes are packed with antioxidants, vitamins, and other nutrients. Let’s take a look at the many health benefits of this tuber.

Nutritional profile of sweet potatoes

Incorporating sweet potatoes in the diet leads to an abundance of health benefits. (Source: Unsplash)

According to Sisodia, a 100-gram serving of sweet potatoes contains the following nutrients:

Calories 86
Total Fat 0.1g
Sodium 55 mg, 2% of daily value (DV)
Potassium, 337 mg, 9% of DV
Carbohydrates, 20 gm, 6% of DV
Dietary fibre, 3 gm, 12% of DV
Sugar 4.2 gm
Protein 1.6 gm, 3% of DV
Vitamin C, 4% of DV
Calcium, 3% of DV
Iron, 3% of DV
Vitamin B6, 10% of DV

Health benefits of sweet potatoes

Incorporating sweet potatoes in the diet leads to an abundance of health benefits. It is a flavourful way to ensure that the body receives essential nutrients, especially during a challenging season like the monsoon, according to Sisodia. She described the following health benefits of sweet potatoes.

Liver health: Consumption of sweet potatoes can be beneficial for individuals with liver conditions. The antioxidants present in it help in detoxifying the liver and reducing inflammation.

Rich in Vitamin A: A single sweet potato fulfills an impressive 400 per cent of the daily Vitamin A requirement. Vitamin A plays a pivotal role in maintaining ocular health, strengthening the immune system, and ensuring the efficient functioning of essential organs like the heart and kidneys. Moreover, it contributes positively to the reproductive system.

Cancer prevention: The anticancer properties found in sweet potatoes, attributed to the presence of beta-carotene and other antioxidants, may provide therapeutic benefits to cancer patients and further boost immune function.

Can diabetics consume sweet potatoes?

Diabetics can consume sweet potatoes, especially when their blood sugar is under control, according to Sisodia. “The fibre in sweet potatoes ensures a gradual release of sugar, preventing sugar spikes,” she said. Sweet potatoes have a lower glycemic index than regular potatoes, making them a better choice, Sisodia said, but they should be consumed in moderation.

Is it beneficial for pregnant women?

It is a flavourful way to ensure that the body receives essential nutrients, especially during a challenging season like the monsoon. (Source: Unsplash)

Sisodia explained that sweet potatoes are beneficial for pregnant people due to their high content of Vitamin A, which is essential for the baby’s development. It is rich in soluble fibre, aiding in digestion during pregnancy, which is a major problem during pregnancy, as per Sisodia.

Things to keep in mind while eating sweet potatoes

Individuals should be aware of potential allergies, though they are rare, Sisodia said. “Additionally, even though sweet potatoes have natural sugars, diabetics should monitor their intake,” she said. Overconsumption can lead to excessive Vitamin A intake and digestive issues due to high fibre content, she added.

Myths and facts about sweet potatoes

According to Sisodia, here are some myths about sweet potatoes that need to be debunked.

Myth 1: Sweet potatoes are fattening because they are starchy.
Fact: While starchy, they are low in calories and fat and high in fibre, making them a good dietary choice.

Myth 2: They are the same as yams.
Fact: While the two are often confused, sweet potatoes and yams are botanically different.

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