Things to know before eating sweet potatoes to avoid harm.
Sweet potatoes are incredibly nutritious, offering numerous health benefits and even aiding in weight loss. However, they also carry some risks you should be aware of to avoid.
Nutritional value and benefitshealthof sweet potatoes
Sweet potatoes are rich in essential nutrients for the body. Each 500g serving contains approximately 635 kcal, 11.5g protein, 14.5g sugar, 1g lipid, 100mg phosphorus, 90mg calcium, 2g iron, and 0.5mg beta-carotene. Additionally, they contain vitamins B1, B2, C, and PP, and linolenic acid.
In particular, sweet potatoes contain three times and six times more vitamin B1 and B2 than rice, respectively. Notably, sweet potatoes are rich in lysine, a nutrient often lacking in staple foods like rice and wheat flour.
According to Dr. Huynh Tan Vu, a specialist at the University of Medicine and Pharmacy Hospital of Ho Chi Minh City, Branch 3, sweet potatoes contain a lot of mucin and polysaccharides, which help ensure the elasticity of blood vessels, prevent the development of atherosclerosis, and also ensure "lubrication" of the respiratory tract, digestive tract, and joints.
In addition, sweet potatoes contain a type of fiber that absorbs a lot of water in the intestines, which is beneficial for preventing and treating constipation and reducing the risk of colon cancer.
According to experts, sweet potatoes are not only rich in nutrients but also help prevent health decline, enhance beauty, and fight cancer. In terms of dietary benefits, nutrients with anti-cancer properties include beta-carotene, vitamin C, and folic acid, all of which are present in high amounts in sweet potatoes.
One sweet potato (about 100g) can provide double the daily recommended amount of vitamin A, one-third of the daily recommended amount of vitamin C, and 50mg of folic acid, with a fiber content comparable to a bowl of oatmeal.
Sweet potatoes are high in fiber, which promotes bowel movements and helps prevent constipation and colorectal cancer. They also contain plenty of potassium, beta-carotene, folic acid, vitamin C, and vitamin B6, which help prevent cardiovascular disease.
In addition, according to Dr. Vu, sweet potatoes contain very low calories, much lower than rice, so eating them will not cause obesity; on the contrary, they can help reduce obesity. Sweet potatoes also contain a substance similar to estrogen, which has a certain effect on maintaining skin health and delaying aging.
Risks and side effects of eating sweet potatoes
According to Dr. Phung Tuan Giang, Chairman of the Vietnam Institute for Research and Development of Traditional Medicine, people with a history of calcium-oxalate kidney stones should limit their consumption of sweet potatoes. Sweet potatoes have a high oxalate content, which can combine with calcium and lead to the development of kidney stones.
If you have diabetes, remember to eat sweet potatoes in moderation. Although sweet potatoes offer many health benefits, they also contain carbohydrates that can raise blood sugar levels if consumed 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.
You can combine sweet potatoes with several non-starchy vegetables and other sources of protein to create a nutritious meal that helps stabilize blood sugar levels. Simultaneously, prioritize simple cooking methods (boiling, steaming).
Similarly, according toIstrichSweet potatoes have a high oxalate content, which is why the National Kidney Foundation of the United States notes that they may increase the risk of developing calcium oxalate kidney stones, the most common type of kidney stone.
You can help reduce your risk of developing this type of kidney stone by pairing sweet potatoes with calcium-rich foods like cheese or yogurt. This helps calcium and oxalate bind together in your digestive system, rather than in your kidneys. As a result, it prevents the development of kidney stones.
According toLiverpoolOxalate is a naturally occurring substance found in many foods, including fruits and vegetables. These foods are nutrient-dense and healthy, containing vitamins, minerals, and fiber.
According to a 2015 report in the Journal of Clinical Nutrition Research, foods high in oxalate are safe for patients with diabetes, hypertension, and high cholesterol. However, for patients with kidney stones, it is recommended to switch to a diet with lower oxalate content.
Oxalate typically binds with calcium during digestion and is excreted in your stool. If oxalate doesn't bind with calcium in the stomach or intestines, it travels as waste to the kidneys and leaves the body in the urine.
However, if there is too much oxalate and not enough fluid in the urine, calcium-oxalate fragments can form. These fragments can stick together and form a larger crystal called a kidney stone.
Therefore, you can reduce your risk of developing kidney stones by drinking plenty of water and eating foods rich in calcium and oxalate together in your meals. This will help ensure that oxalate and calcium bind together in the stomach before being processed by the kidneys, making stones less likely to form.
Additionally, your skin may turn orange if consumed excessively. One of the biggest benefits of sweet potatoes is their vitamin A content. However, excessive consumption can cause your skin to turn yellowish-orange. This is a harmless condition called carotenodermia, and you can reverse it by avoiding vitamin A-rich foods for a while.
