Why is it worth eating sweet potatoes? Sweet potato health properties

Sweet potatoes, or sweet potatoes, are vegetables that have gained popularity around the world not only because of their unique taste, but also due to numerous health benefits. They contain many valuable nutrients, such as vitamins, minerals and antioxidants that support health at many levels. Including sweet potatoes in the diet can help improve the functioning of the immune system, heart health, as well as in maintaining the correct weight. To understand why it is worth consuming sweet potatoes regularly, it is worth looking at their nutritional values ​​and health benefits carefully.

Sweet potato - a wealth of nutritional values ​​and health benefits

A sweet potato, also called sweet potato, is a vegetable with a unique nutritional composition, which has gained popularity around the world as a healthy alternative to traditional potatoes. Thanks to their unique composition of vitamins, minerals and fiber, sweet potatoes offer a wide range of health benefits. They are a rich source of beta-carotene, which the body transforms into vitamin A, necessary for the health of the eyes, skin and the immune system. Regular consumption of sweet potatoes can support eyesight, and also reduce the risk of chronic diseases such as cancer or cardiovascular disease. In addition to vitamin A, sweet potatoes are rich in B vitamins, such as B6, which support the proper functioning of the nervous system and help in energy metabolism. We also find in them vitamin C, which supports the immune system and acts as a strong antioxidant, neutralizing free radicals and protecting the body against oxidative stress. Batatt is also a vegetable with a high content of dietary fiber, which is important for intestinal health. Fiber supports intestinal peristalsis, prevents constipation and can help maintain normal body weight by increasing the feeling of satiety after meals. The potassium content in sweet potatoes supports heart health and regulates blood pressure, which can help reduce the risk of hypertension and other cardiovascular diseases.

Contraindications

Despite the numerous health benefits, sweet potatoes are not suitable for everyone. Some people may have some contraindications, mainly associated with excess vitamin A and the presence of oxalates. People suffering from hyperwitaminosis A, i.e. excess vitamin A in the body, should reduce the consumption of sweet potatoes to avoid deterioration of health. Although excess vitamin A from food is rarer than from supplements, regular consumption of large amounts of sweet potatoes can lead to the accumulation of this vitamin in the body. Sweet potatoes also contain oxalates that can affect the health of people with predispositions for kidney stones. Oxisles can connect to calcium in the body, which can promote the formation of kidney stones. Therefore, people suffering from kidney disease should be careful and consult a doctor before increasing the consumption of sweet potatoes. In the case of people suffering from diabetes, it is important to know that although sweet potatoes have a lower glycemic index than traditional potatoes, they can still affect blood sugar levels. Therefore, people with diabetes should monitor the consumption of sweet potatoes and avoid large portions in one meal.

Are sweet potatoes healthy?

The answer to this question is definitely affirmative. Sweet potatoes are one of the healthiest root vegetables that offers many health benefits, both for people who care about a healthy diet and those struggling with various diseases. The high content of antioxidants, such as beta-carotene, makes sweet potatoes a great support for the immune system and the fight against oxidative stress. Antioxidants in sweet potatoes can help in preventing cell aging, and protect the body against cancer. Another advantage of sweet potatoes is their anti -inflammatory effect. The phenolic compounds they contain have inflammation in the body, which is particularly important for people suffering from chronic diseases, such as rheumatoid arthritis. Sweet potatoes also support heart health thanks to the content of fiber, potassium and magnesium, which help in regulating blood pressure and cholesterol. Thanks to the low calorie and high fiber content, sweet potatoes are the perfect choice for people who care about the figure. Their low glycemic index means that they help stabilize blood sugar levels, which is important for people with diabetes or insulin resistance.

How many calories does a sweet potato have? The energy value of this popular root

Sweet potatoes are a relatively low -calorie vegetable, which makes them a great component of a slimming diet. Medium-sized sweet potato (about 130-150 g) contains about 112-130 kcal, which is a valuable alternative compared to other sources of carbohydrates. The calories contained in it come mainly from carbohydrates, which provide energy for a long time, which makes sweet potatoes a perfect choice before training or during an intensive day. However, it is worth noting that sweet potatoes, unlike traditional potatoes, provide a much larger amount of fiber, which makes us feel full after consumption. Thanks to this, sweet potatoes can help in controlling appetite and prevent eating between meals, which is important for people who want to lose weight or maintain the correct weight. The caloric value of sweet potatoes varies depending on how they are prepared. Baked sweet potatoes have similar caloric content to cooked, but in combination with fat (e.g. baked in olive oil) their energy value may increase. That is why it is worth choosing healthy preparation methods, such as burning without the addition of fat or steaming.

Sweet potatoes as a source of protein - influence on diet and support for the body

Although sweet potatoes are not widely associated with a high protein content, it is worth noting that they are a solid source of vegetable protein, especially in vegan and vegetarian diets. In 100 g of sweet potatoes there is about 1.6-2 g of protein, which, although it is not a large amount compared to other sources of protein, is a valuable component of the plant diet. The protein contained in sweet potatoes can support muscle regeneration, especially if it is consumed in combination with other protein sources, such as legumes. What's more, sweet potatoes are a valuable source of amino acids, such as tryptophan, which is necessary for the production of serotonin - a neurotransmitter responsible for mood and mental health. In combination with other protein -rich products, sweet potatoes can be an important element of the diet of athletes, physically active people and those who use a plant diet. The content of carbohydrates complex in sweet potatoes makes them an excellent source of energy that supports regeneration after physical exertion.

Summary

Sweet potatoes are not only tasty, but above all a healthy diet addition. Rich in fiber, vitamins and minerals, support the health of the intestines, hearts and the immune system. Low calorie and low glycemic index, sweet potatoes are the perfect choice for people who care about healthy weight and blood sugar levels. Although there may be some contraindications for their consumption, for most people regularly incorporating the sweet potatoes in the diet brings numerous health benefits.

Sources:

Bovell-Benjamin, A. C. (2007). Sweet Potato: A review of it past, present, and future roles in human nutrition. Advans in Food and Nutrition Research, 52, 1-59. Hagenimana, V., & Low, J. (2000). Potential of orange-fleshed sweet potatoes for raising vitamin a intake in africa. Food and Nutrition Bulletin, 21 (4), 414-418. USDA. (2020). Fooddata Central.