7 Surprising Health Benefits of Eating Sweet Potato, Uses and Nutrition

Sweet potatoes are a great addition to any diet because of their many health advantages, as well as their mouth-watering sweet flavour and vivid orange colour.

These nutrient-rich tubers, full of fibre, vitamins, and antioxidants, not only please the palate but also support your overall health.

Shakarkandi is a versatile and nutritious staple that may be enjoyed in many culinary creations, with benefits ranging from boosting immunity to improving digestive health to lowering the risk of chronic illnesses.

Let’s explore how adding sweet potatoes might improve your well-being and energy level.

What is Sweet potato?

Sweet potato is a commonly found ingredient worldwide and is known for its vibrant brownish organish-coloured skin.

This vegetable has many variants in different colours, like cream, white, reddish-purple, yellow, and deep purple. ^[1] You can find almost 25 different varieties of this delicious vegetable.

It first originated in Southern and Central America and is believed to have been growing for over 35 million years.

They are sweet in taste and belong to the nightshade family. Nightshade is a family of plants including several shrubs, trees, herbs, and vines. They contain a small amounts of alkaloids.

Most interesting, although the name has potatoes, they don’t belong to the same family as the aloo.

Nutritional Profile of Sweet Potatoes

Here is the nutritional profile of sweet potato, pink and brown skin for 100 grams for your reference ^[2]:

Health Benefits of Eating Sweet Potatoes

This vegetable is loaded with many essential nutrients, offering numerous health advantages. Some of these are:

#1. Digestive Health

The nutritional component of this starchy vegetable makes it an excellent food for your gut health. These potatoes are very easy on your digestive tract as they are mainly made of insoluble fibre. It is a natural tonic for liver and spleen health.

This fibre may speed up your digestion process and promote regulations. You can remove the skin and mash the potatoes to make them more digestible.

The fibre content in them may also help with constipation. That is why it is said to eat this vegetable with skin on it to get the much-needed fibre ^[3].

Do you know that you can now quickly check the fibre content in any food ingredient, including shakarkandi, on My Meal Plan by Aashirvaad Atta?

Also, you can take a quick 2-minute Digestive Quotient Test to determine how well your digestive health is performing.

#2. Eye Health

Many essential nutrients are available in shakarkandi that may help promote good vision. They are an excellent source of vitamins A, B, and C, beta carotenes, and zeaxanthins.

Besides, they also contain polyphenols that may help keep your vision sharp. Shakarkandi contains many healthy carotenoids that may be great for your eye health  ^[4]

#3. Protection from Free Radicals

These sweet potatoes are an excellent source of betaine that may help protect our bodies from free radicals and cell damage.^[5].

What are free radicals?

They are unstable molecules that may trigger inflammation and damage DNA. Besides, they are also linked to numerous chronic illnesses, like ageing and heart diseases.

#4. Immune System

The various antioxidants play an essential role in enhancing our immune system. They are a great source Vitamins A, B, and C.

In addition, they include polyphenols, which might strengthen your immune system. Shakarkandi with is rich in beneficial carotenoids that may support and boost your immunity and strength ^[6].

#5. Diabetic Health and Heart Health

Shakarkandi is low on the glycemic index, which may help prevent sudden blood sugar spikes. They may also improve insulin sensitivity in diabetic people.

Even though they are starchy vegetables, they may help regulate your blood sugar levels. It is because of the high fibre content in them ^[7].

A boiled shakarkandi may have more benefits for a diabetic person than a baked one. This is because baking may release the sugar in the potatoes.

You can also include Aashirvaad sugar release control atta in their diet, a low GI index atta that releases sugar slowly in the body, thus preventing sugar spikes.

#6. Sleep Management

If you face trouble sleeping, you may want to include these potatoes in your dinner. They contain magnesium, potassium, and calcium, which may help you feel relaxed ^[8].

Therefore, eating them right before bedtime may help you sleep better. Although you can enjoy them at any point of the day.

#7. Weight Management

Shakarkandi is relatively low in calories and sugar but an excellent source of dietary fibre. Dietary fibre may support you in your weight management journey.

It may help increase satiety and make you feel full for longer. Thus, it may also help you with weight loss ^[9].

However, remember that one must follow a balanced diet and exercise regularly for adequate weight loss. Incorporating only this vegetable may not offer you complete weight loss.

Benefits of Sweet potato for Men and Women

Let’s look at some general benefits of this delicious vegetable for men and women.

Different Ways of Including Sweet Potatoes in Your Diet

Let’s look at some everyday food items that can be prepared using Sweet potato:

• Steamed shakarkandi
• Shakarkandi chips
• Roasted shakarkandi
• Baked sweet potato
• Shakarkandi fries
• Cooked sweet potato
• Sweet potato soup

For more ways of including them in your diet, you can always speak with our dieticians to understand how to incorporate them into a healthy and balanced diet.

Sweet potato Toast Recipe

Ingredients:

• Sweet potato – 1 large, cut into ¼ slices
• Olive oil – 2 tablespoons
• Cheese – as needed
• Paneer – a few cubes
• Red onion – a few slices
• Salt – as per taste
• Pepper – as per taste

Method:

• Preheat your oven to 400 degrees F.
• Cut Sweet potato lengthwise using a sharp knife. You can easily get 4-6 pieces from one sweet potato.
• Please keep them in a bowl and toss them with olive oil.
• Place them on the baking tray with some gaps in between.
• Bake them for 15 minutes.
• Remove after 15 minutes, flip the slices and bake again for 10 minutes.
• Once done, it is time to add toppings.
• Spread cheese on the Sweet potato slices.
• Add paneer and onions.
• Sprinkle pepper and salt as per taste.
• Enjoy the delicious and healthy shakarkandi toast.

How to Store Sweet Potatoes?

Once you have bought the freshest shakarkandi, keep it in a dry and cool place. These potatoes can quickly rot as compared to the normal ones.

It is best to consume them within a week of buying them.

Side Effects of Shakarkandi

Here are a few things that may be a cause of concern for a few people:

• These potatoes may cause stomach discomfort to some.
• They contain oxalates that may increase the chances of kidney stones. People who are prone to getting kidney stones may want to avoid shakarkandi ^[10].

Precautions with Sweet Potatoes

Even though they are rich in many nutrients, you may want to avoid eating them on an empty stomach. It is because they contain sugar, gums, and tannins.

Once they enter our bodies, they may cause gastric acid secretion.

Is Shakarkandi an Orange Potato?

Both Sweet potato and potatoes are two different vegetables and do not belong to the same family.

Conclusion

In summary, the typical sweet potato becomes a nutritious powerhouse with many health advantages that make it an invaluable part of any diet.

This adaptable tuber satisfies the palate and feeds the body from the inside out because of its abundance of vitamins, fibre, and antioxidants.

Shakarkandi offers a tasty and nutritious approach and may support digestive health, increase immunity, and promote overall well-being, whether roasted, mashed, or added to savoury or sweet meals.

Thus, the next time you’re organizing your menu, consider including some of these potatoes’ deliciousness to take advantage of their delicious taste and numerous health advantages.

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