Which is better: yellow, purple, white, or orange sweet potatoes?
Sweet potatoes are a nutritious root vegetable, a rich source of fiber, vitamins, and minerals.
Approximately 200g of sweet potato (1 medium-sized sweet potato) contains:
- Calories: 180
- Starch: 41g
- Protein: 4g
- Fat: 0.3g
- Fiber: 6.6g
- Provides 213% of the recommended daily allowance of vitamin A, vitamin C (44%), vitamin B6 (34%), manganese (43%), copper (36%), pantothenic acid (35%), potassium (20%), and niacin (19%).
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Sweet potatoes provide a variety of nutrients essential for the body. Photo: NY |
In particular, sweet potatoes with orange or purple colors have a higher content of the antioxidant 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 both soluble and insoluble fiber, along with antioxidants that promote the growth of good bacteria in the gut, contributing to a healthy gut. In addition, a high-fiber diet has been shown to reduce the risk of colorectal cancer and promote more regular bowel movements, effectively reducing constipation.
Sweet potatoes are also rich in beta-carotene (which is converted into vitamin A in the body), which helps prevent vision loss and improve eye health.
The abundant amount of vitamin C in sweet potatoes strengthens the immune system and helps improve iron absorption, reducing the risk of iron-deficiency anemia.
Sweet potatoes are very good for people with diabetes because they help maintain healthy blood sugar levels. Sweet potatoes have a low glycemic index (GA) and do not raise blood sugar levels as much as other foods. Some studies indicate that sweet potatoes improve insulin sensitivity in people with type 2 diabetes.
Although sweet potatoes offer many benefits, there are certain groups of people who should limit their consumption of this food.
- People with kidney problems: The high potassium content in sweet potatoes can be harmful to people with kidney conditions. 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 unsuitable for people taking beta-blockers (medications that increase potassium levels in the body), such as those with cardiovascular disease, as sweet potatoes can increase potassium levels in the blood.
- Eating too much sweet potato can also lead to vitamin A excess due to its high beta-carotene content. Excess vitamin A accumulates in the liver, causing the skin and nails to turn orange.
Sweet potatoes are also very rich in carbohydrates, so people on strict diets shouldn't eat them too often.
