16 Health Benefits of Sweet Potato: Who can eat and Whom to avoid, Benefits, Side effects and Bonus Tips

What is Sweet Potato:

Sweet Potatoes are naturally sweet tasting vegetables generally grown underground. It is widely eaten all across the world. It comes from plant species Ipomoea batatas. They are different from regular white potatoes and are not closely related to each other as they both are entirely different plant families. Sweet Potato belongs to the Convolvulaceae family on the other hand regular white potato belongs to nightshade family.

There are different types of sweet potatoes from which some are of common types like:

Orange sweet potatoes

Purple sweet potatoes

White sweet potatoes

Orange sweet potatoes are rich in beta-carotene while purple sweet potatoes are rich in high antioxidants.

Health benefits of Sweet Potato:

1. Boosts Immunity:

Sweet potatoes have such properties which helps in strengthening immune power. It is rich in antioxidants, and which helps fight infection and illness. Antioxidants protect your cell from free radical damage and hence reduce the risk of chronic disease.

2. Supports Healthy Vision:

It is an excellent source of Vitamin A which supports healthy vision specially helps in night blindness

3. Support good Digestion and Support Healthy Gut:

It is rich in high fiber which helps in proper digestion and helps keeping the gut healthy. It helps in proper bowel movement and prevents constipation.

4. Anti-Inflammatory Properties:

It contains anti-inflammatory compounds which helps in reducing inflammation in the body.

5. Good for Proper Functioning of Brain:

It contains anthocyanin which may promote good memory power. It helps in preventing brain cells from oxidative damage.

6. Anti-Cancer Properties:

It contains anti- cancer properties. It is rich in antioxidants that helps in reducing free radical damage to cells. Purple sweet potatoes may reduce the risk of a few types of cancer like breast cancer and stomach cancer.

7. Good for Heart Health:

The dietary fiber, potassium and magnesium promote good heart health. It promotes healthy cholesterol levels hence reducing heart related disease.

8. Aids in Weight Management:

It is rich in high fiber which helps in keeping you feeling fuller for longer time and it is generally low in calories which helps in supporting weight management.

9. Good for Skin:

It is rich in Vitamin C and Vitamin C, which helps in collagen production which promotes good texture and healthy skin. Promote against skin damage and hence keeping skin wrinkle and acne free. It contains Beta-carotene, which helps in protecting skin from UV radiation effects.

10. Regulates Blood Sugar:

It has a low glycaemic index which helps in slower blood sugar spikes. Promotes insulin sensitivity. It is good to have it boiled rather than baked or fried for controlling blood sugar level.

11. Good for Healthy Hair:

It contains Vitamin C just like oranges and beta-carotene, which is best for keeping scalp and hair healthy, shiny and lustrous. As your scalp becomes healthy hence combat dandruff issues also. It also promotes hair growth.

12. Aids in Relaxing Mind and Managing Stress:

It contains such properties which helps in managing your stress level hence relaxing your mind.

13. Helps in Maintain Sleep Quality:

It is rich in such properties which helps in making your sleep quality better.

14. Helps in Detox Your Body:

It has natural properties to support liver function and hence helps in detoxifying your body.

15. Boost Up Energy:

It is rich in complex carbohydrates which boost up energy levels steadily.

16. Strengthen Bones:

It contains calcium which helps in strengthening the bones.

Nutrition facts of sweet potatoes (Per 100 gram)

Nutrients	Amount
Energy/calories	86 kcal
Sugar	4.2 g
Carbohydrates	20.1 g
Protein	2 g
Fiber	3 g
Calcium	30 mg
Vitamin A	14187 IU (-283% DV)
Vitamin c	3 mg
Potassium	337 mg
Magnesium	0.3 mg
Fat	0.1 g
Iron	0.6 mg
Folate	14 mcg (micrograms)
Sodium	72 mg

Sweet potatoes vs white potatoes: Key Nutrition

Sweet potato	White Potato
86 kcal	77kcal
Fiber: 3 g	Fiber: 2.2 g
Potassium: 337 mg	Potassium: 535 mg
Magnesium: 0.3 mg	Magnesium: 0.22 mg
Iron: 0.6 mg	Iron: 1.1 mg
Vitamin A: very high	Vitamin A: very low
Vitamin C: low	Vitamin C: in moderation
Glycemic Index: lower	Glycemic Index: high
Antioxidants: high	Antioxidants: moderate

Sweet potatoes have twice the calcium and fiber and over 1000 times more Vitamin A than white potatoes.

How to Eat Sweet Potatoes. Different Varieties of dishes made from Sweet Potatoes:

You can eat sweet potatoes in various forms. There are lots of varieties which can be made from it. The best way to have it steamed or boiled, as it gives you more benefits. The more simply you can eat it the more benefit it will provide to your body.

You can have sweet potatoes by baking or grilling them. It tastes awesome. You will enjoy its natural sweetness in this form. You can also make sweet potato chips or French fries. It will be loved by everyone. Sweet potato soup also tastes good. Sweet potato pudding is also prepared to enjoy as a dessert. You can add it in your smoothies also.

Bonus Tips for Consuming Sweet Potatoes

· It is advised to have sweet potatoes boiled or steamed to gain more benefits.

· You can gain its fiber properties by just having it with its skin. Wash it thoroughly before boiling or steaming. It will help you in proper digestion.

· Avoid deep roasting or frying, as it will lose its nutritional values

· Try different varieties of sweet potatoes to get different nutritional values. Like orange sweet potatoes are rich in beta-carotene, purple ones are rich in high antioxidants.

· You can store sweet potatoes for a longer period as it remains fresh for weeks. Store it in cool and dry places and avoid keeping it in the refrigerator.

· One small size sweet potato is enough for one person a day.

Side Effects of Sweet Potatoes

Anything eaten in moderation is good but excessive consumption of anything is not good for your body. In certain medical conditions also, it is advised to consult your doctor before its consumption. There are several side effects of sweet potatoes like:

· May occur allergic reaction in rare conditions:

In some people it can lead to allergic reactions like skin rashes, itching, swelling or digestive discomfort.

· Kidney disease:

It has potassium, so people with kidney issues must consult a doctor before consuming it.

· May lid to kidney stone:

It contains oxalates which may lead to kidney stone risk

· May provide high blood sugar

If consumed over, it can lead to high blood sugar as the sugar level spikes by over consumption.

· May create Digestive problems

When consumed too much can give digestive issues like bloating, gas, stomach ache or loose motion.

· May be a reason for weight gain

If consumed in excessive fried form or sugary form can be a reason of weight gain

So, the key concern is having it in moderation and boiled or steamed.

How much sweet potatoes can you eat in a day

For some people it is advised to have one medium size sweet potato in a day is good to gain its nutritional value. But over consumption for everyone is not advice as over consumption leads to many side effects. Diabetic or kidney stone persons must consult their doctor before consumption. Other medical issues people also must consult their healthcare provider before its consumption.

Best time to eat sweet potatoes

It is good to have sweet potatoes in the morning along with other breakfast options. You can have it steamed or boiled. After workout or post workout it can be taken for energy boost up. In the evening as a snack you can enjoy sweet potatoes like with chutney or as sweet potato chaat it gives the best taste. Avoid having it at dinner or late night as it can create digestive issues.

Who should eat:

Sweet potatoes are considered as a very healthy options and it can be enjoyed by:

· Children and teens: It is full of nutritional values. It is the best option for providing energy level and it can help in growth development also.

· Athletes: It contains complex carbs which provide steady energy. Good to consume post workout

· Pregnant women: It is rich in Vitamin A which is a good source for providing natural vitamins during pregnancy. Consultation before consumption is necessary.

· People with high blood pressure: In moderation it is consumed to manage high blood pressure. It contains potassium which helps regulate high BP.

· People suffering from constipation: Its rich in dietary fiber, which helps in bowel movement hence helping constipation problem

Who should not eat sweet potatoes

· Diabetic: It contains natural sugar and high carbohydrates, which can help blood sugar spike up. So moderation is key.

· Kidney stone: people suffering from kidney stones must avoid it. It contains oxalates so it’s better avoid it

· Kidney disease: person suffering from kidney disease must limit or avoid due to its high potassium level

· People on beta-blockers: it can raise potassium level and lead to potassium imbalance

· People with digestive sensitivity: over consumption may lead to bloating so moderate consumption is advisable as it contains high fiber.

· People on Vitamin A supplements: it is rich in Vitamin A so people taking Vitamin A supplements must consult a healthcare provider before consumption, as it can limit the risk of excessive vitamin A intake.

Precautions to be taken While Consuming Sweet potatoes:

· People suffering from diabetes must check their sugar level before and after consuming it.

· It may cause allergic reactions like rashes, itchiness or redness on the skin so it’s better to just test it in small quantities first and then start consuming it.

· Always have cooked sweet potatoes, avoid having raw form as it can be hard to digest.

· If suffering from any medical issues or on medication, always consult your healthcare provider before its consumption

Conclusion:

So, all these were the benefits, side effects precautions and tips to be taken care before having sweet potatoes. It is one of the healthiest food options rich in antioxidants, vitamins and minerals. You can have it in different varieties like soups, chaat, simply boiled, baked or fried. It tastes awesome in every way.

It’s a powerhouse of nutrition and flavour, so do check all the above points and bring it into your daily diet to gain it’s all the nutritional values. Sweet potatoes are not hard on your pocket as it is an affordable vegetable packed with lots of nutritional values and is a must have option in your kitchen and daily diet. Have it in simple boiled or steam form to get most benefits out of it.

Disclaimer: The views expressed in this article should not be considered as a substitute for physician’s advice. Please consult your treating physician for more details.