Ingredients and nutritional value of sweet potatoes

Sweet potatoes are not only a popular food but also a valuable source of nutrition, providing many health benefits. With rich nutritional ingredients, sweet potatoes become an ideal choice for a healthy diet. So how to use potatoes to bring good health benefits?

1. Nutritional ingredients in sweet potatoes?

Sweet potatoes are a nutritious food, easy to find and loved because they bring many health benefits. Two popular types of sweet potatoes are honey sweet potatoes and purple sweet potatoes.

The general nutritional composition of sweet potatoes includes:

• Energy: About 86 kcal
• Carbohydrates: 20g, of which, 4.2 g sugar, 17.4g starch
• Fiber: 3g
• Protein: 1.6 g
• Fat: 0.1 g
• Vitamin A (Beta-carotene): About 14,000 IU
• Vitamin C: 2.4 mg
• Vitamin B6: 0.2 mg
• Vitamin E: 0.26 mg
• Potassium: 337 mg
• Calcium: 30 mg
• Magnesium: 25 mg
• Iron: 0.6 mg
• Manganese: 0.2 mg
• Phosphorus: 47 mg

Anthocyanin: Present in purple sweet potatoes, with a content of about 2.5 mg/g, brings health benefits thanks to its strong antioxidant capacity. With honey sweet potatoes, the flesh is orange-yellow, sweet and oozes honey when cooked. Compared to other types of sweet potatoes, honey sweet potatoes have a higher natural sugar content. The nutritional composition of honey sweet potatoes in 100 grams is similar to that of sweet potatoes in general, but the beta-carotene content along with other vitamins and minerals is richer. Honey sweet potatoes also have many health benefits:

Good for the eyes: High beta-carotene content helps maintain vision and prevent eye diseases.

Support the immune system: Vitamins A and C help the body fight pathogens and improve overall health.

Help control blood sugar: Although honey sweet potatoes are sweet, complex starch and fiber help slow down the absorption of sugar, helping to stabilize blood sugar.

Purple sweet potatoes get their characteristic color from anthocyanin compounds, a powerful antioxidant. Purple sweet potatoes are mildly sweet, chewy and rich in nutrients. The nutritional composition of purple sweet potatoes is similar to that of regular sweet potatoes, but the anthocyanin content is quite high, which is a powerful antioxidant with many health benefits.

2. Is eating sweet potatoes good for your health? Why? How good is it?

Eating sweet potatoes is a very healthy choice thanks to its high nutritional value and the health benefits it brings. Here are some specific reasons and benefits of consuming sweet potatoes:

• Provide energy. Sweet potatoes contain a lot of complex carbohydrates, which help provide sustainable energy to the body without causing a sudden increase in blood sugar. This is very useful for people who are physically active or need energy for daily activities.
• Rich in fiber to aid digestion: Sweet potatoes are rich in fiber, which helps improve the digestive system, prevent constipation and maintain bowel health. Fiber also helps increase the feeling of fullness for a long time, supporting weight management.
• Good for the eyes due to its rich beta-carotene content. This is a precursor of vitamin A, which helps maintain eye health, prevent macular degeneration and vision problems.
• Strengthen the immune system. Sweet potatoes provide vitamin C, a powerful antioxidant that helps boost the immune system, fight infections, and improve overall health.
• Supports heart health. Sweet potatoes are high in potassium, which helps regulate blood pressure and reduce the risk of heart disease. The antioxidants in purple sweet potatoes (anthocyanins) also protect the heart.
• Helps control blood sugar. Although sweet potatoes taste sweet, their glycemic index is lower than many other foods. The fiber in sweet potatoes helps slow digestion, control blood sugar levels, which is beneficial for people with diabetes.
• Provides vitamins and minerals. Sweet potatoes are rich in vitamin B6, vitamin D, iron, manganese, and magnesium, which support many body functions, from energy production to maintaining bone and joint health.
• Reduces inflammation and disease risk. Purple sweet potatoes contain anthocyanins, which have powerful anti-inflammatory effects, helping to reduce the risk of chronic diseases such as diabetes, heart disease and cancer.

Sweet potatoes are a nutritious food with many notable health benefits. Including sweet potatoes in your diet can not only improve your overall health but also help prevent certain diseases. However, as with any food, consume them in moderation and combine them with a varied diet to achieve the best results.

3. How to use / prepare sweet potatoes for good health

Sweet potatoes are a versatile food that can be processed into many delicious and nutritious dishes. Some ways to use and prepare sweet potatoes for good health:

Steamed sweet potatoes

• How to make: Wash the sweet potatoes, cut into bite-sized pieces or leave them whole, and put them in a steamer. Steam for about 20-30 minutes until the potatoes are soft.
• The steaming method retains most of the nutrients in sweet potatoes, and does not use oil, so it is very good for health.

Baked sweet potatoes

• How to make: Wash the sweet potatoes, you can leave the skin on or cut them in half. Place the potatoes on a grill or in the oven at 200 degrees Celsius for about 30-40 minutes until the potatoes are soft.
• Baked sweet potatoes retain their natural sweetness and provide lots of fiber, vitamins and minerals. You can enjoy them with a little salt or your favorite spices.

Boiled Sweet Potatoes

• How to make: Wash the sweet potatoes, put them in a pot of boiling water and boil for about 15-20 minutes until the potatoes are soft. You can add a little salt to enhance the flavor.
• Boiled sweet potatoes are a simple and easy-to-digest dish, providing energy and fiber.

Sweet potato porridge

• How to make: Cook rice porridge with water, then add peeled and chopped sweet potatoes. Cook until the potatoes are soft, you can add spices or a little green onion.
• Sweet potato porridge is a nutritious, easy-to-digest dish, suitable for children and people who have just recovered from illness.

Sweet potato smoothie

• How to make: Cook the sweet potatoes, then put them in a blender with milk (or almond milk), a little honey and ice cubes. Blend until smooth.
• Sweet potato smoothie is a nutritious drink, rich in vitamins and minerals, helping to increase resistance.

Stir-fried sweet potatoes

• How to make: Cut the sweet potatoes into thin slices or sticks, stir-fry with a little cooking oil, minced garlic and other vegetables such as bell peppers and carrots. Season to taste.
• The stir-fry combines many types of vegetables that provide rich fiber and vitamins, making the meal more attractive and nutritious.

Sweet potato cake

• How to make: Mash the cooked sweet potatoes, then mix with flour, sugar and a little baking powder. Shape into a shape and bake in the oven at 180 degrees Celsius for about 20-25 minutes.
• Sweet potato cake is a nutritious snack that can replace unhealthy sweets.

Some notes when using sweet potatoes to ensure quality and overall health benefits:

Choosing sweet potatoes

• Choose fresh potatoes: Choose sweet potatoes with a shiny surface, no cracks, worms or signs of rotting. Fresh sweet potatoes will have a sweeter taste and better nutrition.
• Check the weight: Heavy sweet potatoes often have more water and nutrients. Light potatoes may be wilted and not fresh.
• Choose the right type: There are many types of sweet potatoes such as honey sweet potatoes, purple sweet potatoes, white sweet potatoes. Depending on your preferences and nutritional needs, you can choose the right type.

Store sweet potatoes

• Store in a cool, dry place: Sweet potatoes should be stored at room temperature, in a cool, dry place to avoid moisture, helping the potatoes not to spoil or sprout.
• Avoid direct sunlight: Sweet potatoes should not be left in direct sunlight, as this can cause the potatoes to spoil quickly.

Process sweet potatoes

• Wash: Before processing, you should wash the sweet potatoes to remove dirt and chemicals that may remain on the surface.
• Peel (if necessary): If you want to reduce calories and starch, you can peel them before processing. However, the skin of sweet potatoes also contains a lot of fiber and nutrients, so you can leave the skin on when baking or steaming.
• Cooking without using too much oil: To take advantage of the health benefits of sweet potatoes, you should limit frying or stir-frying with a lot of oil. Instead, try methods such as steaming, baking, or boiling.

Amount of use

• Moderate consumption: Sweet potatoes are very good for health, but also need to be consumed in reasonable doses. If you eat too much, it can cause bloating or indigestion.
• Combine with other foods: Sweet potatoes should be combined with other foods to create a balanced, nutritious meal.
• When to use: Sweet potatoes can be used as a snack, or eaten with main dishes such as meat, fish, or vegetables to increase nutrition.

A nutritional regimen is very important for good health and long-lasting youth. You need to eat scientifically and take the initiative to take care of your health early to live a healthy and long life. Choosing and using sweet potatoes properly not only helps you enjoy delicious food but also optimizes the health benefits it brings.

References: fdc.nal.usda.gov, healthline.com/, medicalnewstoday.com