Sweet potatoes are a very nutritious food. This orange-red skinned root vegetable has many health benefits, especially when cooked without sugar. Here are six benefits of sweet potatoes:
1. High nutritional value
One serving of sweet potatoes (7 ounces) contains 65% of the DV for vitamin C and is rich in calcium, folate, potassium, and beta-carotene, an antioxidant that is converted into vitamin A in the body A single serving of sweet potatoes provides 7 times the daily recommended intake of vitamin A. The Center for Science in the Public Interest ranks sweet potatoes as the most nutritious vegetable because of its high nutritional value.
2. Low glycemic index
The glycemic index refers to the effect of food on blood sugar levels. A high glycemic index means that food is likely to cause a spike in blood sugar, and patients with diseases such as diabetes that need to control blood sugar need to avoid foods with a high glycemic index. The glycemic index of sweet potatoes is only 17, which is much lower than the 29 of potatoes. In addition, according to recent research, cooking sweet potatoes by steaming or blanching them can maintain the low glycemic index of sweet potatoes compared to grilling.
3. Eating with the skin on is the most nutritious
To get the most health benefits from a sweet potato, eating it with the skin on is the best way, as this is where most of the sweet potato's nutritional value is. At the same time, the statement that "reducing the intake of fat will hinder the benefits of sweet potatoes" must be dispelled here: in fact, the body can absorb beta-carotene more completely by consuming only a small amount of fat.
4. Good for skin health
The rich vitamin A and beta-carotene in sweet potatoes are quite beneficial for the skin. Many expensive skin care products contain ingredients derived from vitamin A, such as retinol and retinoic acid. Beta-carotene also helps fight free radicals that promote aging.
5. Eating sweet potatoes is like doing yoga
Sweet potatoes are rich in potassium, which can eliminate muscle cramps that are often caused by a lack of potassium. The body uses more potassium when it's stressed, so eating sweet potatoes can help protect you from the negative effects of stress.
6. Easy to grow
Growing fruits and vegetables in your own backyard is the best way to save money and reduce your reliance on the store. Sweet potatoes are a good starter crop, and this root vegetable requires only 100 days of frost-free growth, so you don't need to live in the tropics to harvest this nutrient-rich food. There are not many diseases that may be suffered, and the requirements for living conditions are relatively low, only the right amount of water or fertilization is required.
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