Sweet potatoes are a familiar food that many people love - Illustration photo
Sweet potatoes are a familiar food that many people love because they have high nutritional value, are cheap, easy to eat and easy to prepare. Moreover, sweet potatoes are also a valuable medicine that helps treat many diseases.
According to physician Phung Tuan Giang - president of the Vietnam Institute for Research and Development of Traditional Medicine, sweet potatoes contain a large amount of fiber as well as vitamin A, vitamin C, manganese and a number of other vitamins and minerals.
One medium sweet potato (about 114g) baked with the skin contains about 103 calories; 23.6g carbohydrates; 2.3g protein; 0.2g fat; 3.8g fiber; 21,907 IU vitamin A (438% DV); 22.3mg vitamin C (37% DV); 0.6mg manganese (28% DV);
0.3mg vitamin B6 (16% DV); 541mg potassium (15% DV); 1mg pantothenic acid (10% DV); 0.2mg copper (9% DV); 1.7mg niacin (8% DV); 0.1mg thiamine (8% DV); 30.8mg magnesium (8% DV).
In addition, sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.
Great benefits
- Stabilize blood sugar : Sweet potatoes are a dietary supplement for people with diabetes. They have been shown to help reduce and regulate blood sugar levels.
In fact, there are several studies focused on learning more about the link between sweet potato nutrition and type 2 diabetes. In particular, Caiapo is a Japanese white sweet potato that has been extensively studied for its anti-diabetic properties.
In a study from the University of Vienna in Austria, 61 diabetic participants were given either 4 grams of Caiapo or a placebo daily for 3 months. The study results showed that the sweet potato group had significantly lower glucose levels than the control group.
Improvements in insulin sensitivity allow it to work more effectively in the body to maintain normal blood sugar levels.
Sweet potatoes are also high in fiber, with one medium sweet potato providing up to 15% of our daily fiber needs. Fiber slows down the absorption of sugar to help prevent spikes and dips in glucose levels.
- Rich in antioxidants: Antioxidants are compounds that help fight harmful free radicals to reduce the risk of chronic disease and prevent cell damage. Research shows that antioxidants can protect against diabetes, heart disease, and even cancer.
Sweet potatoes are loaded with beneficial antioxidants. Orange-fleshed sweet potatoes are particularly high in beta-carotene, the pigment that gives their flesh its characteristic vibrant orange color.
Studies have shown that colored sweet potatoes generally have stronger free radical-fighting activity than white sweet potatoes, with purple sweet potatoes in particular containing the highest amount of antioxidants.
Sweet potatoes are rich in nutrients and provide many health benefits. However, they also have some risks you need to know to avoid - Illustration photo
- Boost brain function: Some studies have found that eating sweet potatoes can help boost brain function and improve memory thanks to their rich nutrients and antioxidants.
- Boost immunity: Sweet potatoes are high in vitamin A, with each medium-sized sweet potato providing about 438% of the daily vitamin A requirement. This vitamin plays a role in many aspects of health, but it is especially important for immunity.
Vitamin A helps stimulate the production of immune cells that fight disease and infection. It may also help kill harmful cells and has anti-tumor properties in some animal studies.
Getting enough vitamin A from foods like sweet potatoes is important for maintaining healthy immune function. Other top vitamin A-rich foods include carrots, kale, spinach, and apricots.
- Improves vision health: Vitamin A deficiency can lead to symptoms such as dry eyes, night blindness, keratin buildup on the conjunctiva and even complete loss of vision in severe cases.
A medium-sized sweet potato can meet and exceed our daily vitamin A needs. In fact, adding just 1/4 of a sweet potato to your diet can provide you with all your vitamin A needs for the day.
- Aids in weight loss: Sweet potatoes can help with weight loss because they are super nutrient-dense and high in fiber, which helps keep you full for longer. Fiber moves slowly through the digestive tract, helping to promote feelings of fullness and curb cravings to aid in weight loss.
Of course, it should be combined with a healthy diet and regular exercise to achieve maximum weight loss results.
Sweet potatoes are beneficial for bodybuilding because they are digested slowly, providing long-lasting energy throughout your workout.
Special notes when eating sweet potatoes
Physician Phung Tuan Giang said that although sweet potatoes are safe and bring countless health benefits, there are still some people who need to limit consumption or avoid eating sweet potatoes completely.
Although uncommon, sweet potatoes can cause allergic reactions in some people.
"If you experience any food allergy symptoms after eating sweet potatoes, such as itching, nausea, vomiting, stomach cramps or swelling, notify your doctor immediately," emphasized physician Phung Tuan Giang.
In addition, if you have a history of kidney stones, you should limit your intake of sweet potatoes. Sweet potatoes are high in oxalate, which can combine with calcium and lead to the development of kidney stones.
If you have diabetes, sweet potatoes should be eaten in moderation. Although sweet potatoes have many health benefits, they also contain carbohydrates that can raise blood sugar levels when eaten in excess.
Sweet potatoes have a glycemic index (GI) of 54 and are considered high in carbohydrates, so people with type 2 diabetes should monitor their intake.
Sweet potatoes can be combined with some non-starchy vegetables and a rich source of protein to create a nutritious meal that stabilizes blood sugar levels.
Source: https://tuoitre.vn/khoai-lang-loi-cho-suc-khoe-nhung-cung-co-luu-y-dac-biet-khi-an-20240924202620051.htm
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