Sweet Potato Benefits: Nutrition, Fiber, and Health Perks

They add flavor to a meal and are also a powerhouse of important nutrients, hence offering a variety of health benefits. Looking for healthy sources of carbs or ways to add some extra fiber and vitamins into your diet? Sweet potato and avocado seed is good for any of those. In this blog post we explore all one needs to know about sweet potatoes from nutrition to how one can add them into the diet. We will also answer some popular questions to help you further understand the full potential of the sweet potato.

What is special about sweet potatoes?

Unlike the usual potatoes, sweet potatoes are endowed with a number of nutrients that confer a host of health benefits. They come in many colors, including some varieties of sweet potatoes that are orange, purple and white each providing a set of nutrients. A good example of orange varieties is that they contain beta carotene which gives this root vegetable its color and is an excellent source of vitamin A.

One of the most important nutritional advantages of sweet potatoes can be said to emanate from their high content of sweet potato fiber. Sweet potato fiber contributes to regular digestion, a decrease in cholesterol and maintaining the gut in good condition. Another important benefit of sweet potatoes is that they have a low calorie count which is perfect for maintaining good weight without being put in a situation where one is forced to go without tasty food.

Sweet Potato Nutrition: A Powerhouse of Nutrients

Here are some amazing sweet potato nutrition facts that earn it the title of superfood:

One medium sized sweet potato will provide up to 100 calories approximately 150 grams; these are low calorie and can thus be part of the balanced diet.

Sweet potato fiber: Sweet potatoes contain fibers which are considered very important for digestion. One medium sized sweet potato provides about 4 grams of dietary fiber or in other words, about 14% of the daily adult diet recommendation. Sweet potatoes also contain many of the important vitamins, such as vitamin A, vitamin C and several of the B vitamins. It even contains minerals such as potassium and manganese which are essential to maintaining overall health.

Antioxidants: Sweet potatoes owe their brilliant coloring to antioxidants such as beta carotene. Antioxidants lower the risk of certain diseases including but not limited to heart disease and cancer.

White Sweet Potatoes: The Variation Worth Trying

While the orange varieties of sweet potatoes are considered the most popular kind, white sweet potatoes are another great variety that one should try. They have a milder and nuttier flavor compared to the orange variety and are equally nutritious. White sweet potato is a good source of potassium and vitamin C, both of which help in keeping your immunity in good order.

Compared to orange sweet potatoes white sweet potatoes also have a lower glycemic index. Therefore, white sweet potatoes would probably be more suitable and acceptable for those suffering with diabetes and also for those individuals who want or need to take better care of their blood sugar levels.

Sweet Potato Fiber: The Key to Better Digestion

The most crucial ingredients in vegetables, such as sweet potatoes include dietary fibers. It triggers digestion, hence pushing food along the digestive tract and helps prevent constipation. Sweet potato fiber is considered a prebiotic because it feeds bacteria in your gut to help your gut stay healthy and balanced.

Consuming foods rich in fibre, like sweet potatoes reduces the incidence of cancers in the colon and promotes general health of the gut. In addition it keeps you full for longer thus helping in effective weight management.

How to Cook Sweet Potatoes: Delicious Ideas and Recipes

Now you know about the health benefits and nutritional value of sweet potatoes, we are going to get on with how you cook them. Sweet potatoes are just so versatile and they really can be prepared in so many different dishes. Here are a few ideas to get you started:

1. Sweet Potato Casserole

Sweet Potato Casserole is one of those classic dishes that has the rich sweet flavor associated with sweet potatoes. It usually includes mashed sweet potatoes, butter, brown sugar and spices, marshmallows or pecan streusel on top. This goes well as a side dish when there are family gatherings and even during holiday meals. You can add a little more sweetness by drizzling maple syrup over the top.

2. Roasting sweet potatoes

Sweet potatoes are so easy to roast and super delicious, too. Just cube them up, drizzle with some olive oil, sprinkle with salt and pepper and roast in a 400°F oven for 25 to 30 minutes. This brings out a natural sweetness in the potatoes and crisps the outsides while keeping the insides soft.

3. Sweet potato fries

How about sweet potato fries instead of regular potato fries? Sweet potatoes are super healthy but incredibly tasty! Take a couple of sweet potatoes, slice them into thin strips, drizzle olive oil over, sprinkle with spices to your taste and bake until crispy. Serve it as either a side dish or snack. This is a great healthier alternative to the classic treat that everyone loves.

4. Mashed Sweet Potatoes

Mashed sweet potatoes make such a comforting and nutritious side dish. Of course, you can mash them with butter, garlic and a touch of cream or milk for a creamy, flavorful alternative to mashed potatoes. They go well with meats like turkey, chicken and pork and will do nicely on your dinner table.

Sweet Potato: Frequently Asked Questions

1. What is the difference between a yam and a sweet potato?

In actuality, yams and sweet potatoes are vegetables from different plants, even though most people in the United States refer to them as interchangeable terms. Generally speaking, yams are starchier vegetables with coarser, darker skin but sweet potatoes have smoother skin that is lighter in color and is sweeter. Sweet potatoes are more common in North American cuisine.

2. Are sweet potatoes good for weight loss?

Of course, sweet potatoes are low in calories but high in fibre. They are good for weight watchers. Fibre keeps you fuller for a longer period of time, hence minimizing overeating. In addition to this the sweet potatoes also contain a low GI, which means they will not raise your blood sugar level. This is advantageous to weight management.

3. Can I eat sweet potatoes while on a low carb diet?

Ah yes, sweet potatoes do contain more carbohydrates than most vegetables, and even then, they can be part of a healthy diet even into a well rounded low carbohydrate diet. You can still consume them in moderation and combine them with other low carb foods for a healthy, rounded diet.

4. How Do I Store Sweet Potatoes?

Store sweet potatoes in a cool dry place. This is preferably a pantry or cabinet. Do not refrigerate them, as this will harden sweet potatoes and make them very unpleasant in texture. They will keep for about two weeks if stored correctly.

5. What are the health benefits that come with sweet potatoes?

There are a great number of excellent benefits to sweet potatoes. They are high in fiber so they are digested easily as they maintain weight due to the feeling of satiation. They are rich in vitamins and minerals such as Vitamin A, Vitamin C, and potassium which help in boosting immunity and keeping eyes and heart healthy.

Conclusion

Add sweet potatoes to your diet today. The sweet potato is one of the healthier foods as their nutrition facts are able to create a number of health benefits. From sweet potato nutrition down to the various different ways they can be cooked, sweet potatoes are one of the best foods to add into your diet. Whether you love sweet potato casserole, roasted sweet potatoes or mashed potatoes, you can feel good knowing that you're consuming a healthy, fiber filled meal that will add to your overall health. Healthy eating is a large part of your journey here at MyHomeDoc Telehealth. Whether it be some questions about nutrition or any other specific need you may have with regard to a diet plan we are ready to guide you toward a healthy lifestyle. Call us today for more tips and personalized advice!