Are yellow, purple, white or orange sweet potatoes better?

About 200g of sweet potato (1 medium potato) contains:

- Calories: 180

- Starch: 41g

- Protein: 4g

- Fat: 0.3g

- Fiber: 6.6g

- Provides 213% of the daily recommended intake of vitamin A, vitamin C (44%), vitamin B6 (34%), manganese (43%), copper (36%), pantothenic acid (35%), potassium (20%), niacin (19%).

Sweet potatoes provide many nutrients needed by the body. Photo: NY

In particular, orange or purple sweet potatoes have the highest antioxidant content - anthocyanin - which helps the body fight chronic diseases caused by free radicals such as cancer, cardiovascular disease, aging, etc.

The fiber in sweet potatoes includes soluble and insoluble fiber, along with antioxidants that help promote the growth of good bacteria in the intestines, contributing to a healthy gut. In addition, a diet rich in fiber has also been shown to reduce the risk of colon cancer and help regular bowel movements, effectively reducing constipation.

Sweet potatoes are also rich in beta carotene (converted to vitamin A in the body) which helps prevent vision loss and improve eye health.

The rich amount of vitamin C in sweet potatoes boosts a healthy immune system and helps in better iron absorption, reducing the risk of iron deficiency anemia.

Sweet potatoes are great for people with diabetes because they help maintain good blood sugar levels. Sweet potatoes have a low glycemic index (GI) and do not raise blood sugar levels like other foods. Some studies have shown that sweet potatoes improve insulin sensitivity in people with type 2 diabetes.

Although sweet potatoes bring many benefits, there are still certain people who should limit this dish.

- People with kidney problems: The high potassium content in sweet potatoes can be harmful to people with kidney problems. Serious complications can arise if a person with impaired kidney function consumes more potassium than their kidneys can handle. Sweet potatoes also contain high levels of oxalates, which can increase the risk of calcium-oxalate kidney stones.

- The high potassium content in sweet potatoes is also not suitable for people taking beta-blockers (drugs that increase potassium levels in the body) such as cardiovascular disease, because sweet potatoes can increase potassium levels in the blood.

- Eating too many sweet potatoes can also lead to hypervitaminosis A due to the high beta carotene content in sweet potatoes. Excess vitamin A will accumulate in the liver, causing the skin and nails to turn orange.

- Sweet potatoes are also very rich in carbohydrates, so people on a strict diet should not eat sweet potatoes too often.