Unexpected benefits of eating raw sweet potatoes

Sweet potatoes - a great source of nutrition

Physician Phung Tuan Giang, President of the Vietnam Institute for Research and Development of Traditional Medicine, said that a medium sweet potato (about 114g) baked with the skin provides about 103 calories with 23.6g of carbohydrates, 2.3g of protein, 0.2g of fat and 3.8g of fiber.

Additionally, it contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.

The healthiest way to prepare sweet potatoes is to steam or boil them. You can also bake or fry them, but be careful to limit these cooking methods as they cause sugars to break down in different ways and often include additional recipe ingredients such as oil, butter or sugar.

Additionally, sweet potatoes can also be eaten raw.

According toThe IndependentIn some cases, eating raw vegetables may be healthier. When vegetables are cooked, some heat-sensitive nutrients, such as vitamin C, may be depleted. Beneficial enzymes in raw vegetables may also be lost during roasting and cooking.

Fresh vegetables can be especially appealing in the summer when you crave filling salads and crunchy snacks. Adding more raw vegetables to your daily meals will add flavor and enhance your dinner plate.

Sweet potatoes are one of the best vegetables to eat raw. Sweet potatoes, often baked, roasted, or mashed in the oven, can actually be eaten raw. But you’ll want to grate the flesh first for extra flavor. Grated sweet potatoes are a super source of beta carotene, vitamin C, and fiber.

According toDiscover, eating raw sweet potatoes is generally considered safe for most people. Unlike some other raw vegetables that pose risks due to toxic compounds, sweet potatoes are significantly low in substances like solanine and lectins (which can be harmful when eaten in large amounts).

Therefore, in terms of toxicity, consuming raw sweet potatoes does not pose a major health concern.

However, the high fiber content of sweet potatoes can make them difficult for some people to digest.

The presence of complex carbohydrates such as raffinose can also cause gastrointestinal discomfort, including gas and bloating, when eating raw sweet potatoes. It is important for people to be aware of their body's reactions to different foods and act accordingly.

Nutritionally, raw sweet potatoes are a good source of dietary fiber, vitamins, and minerals, providing many health benefits. They contain antioxidants that may contribute to overall health and may even have cancer-preventing properties.

While processing methods can affect nutrient availability, consuming sweet potatoes in their raw form retains these intrinsic nutritional components.

Similarly, according toNCBISweet potatoes are a nutritious vegetable, an excellent source of calories, carotene, vitamins, fiber, etc. Many studies have focused on baked, boiled, and steamed sweet potatoes, while few studies have addressed its quality as a raw vegetable.

Raw sweet potatoes have less maltose than cooked sweet potatoes because heat affects the conversion of starch to maltose. Cooked sweet potatoes have more sugar because heat converts starch to maltose for easier digestion, giving them a sweeter taste than raw sweet potatoes.

Sweet potatoes are a complete source of nutrition with lots of fiber, minerals, vitamins and antioxidants. Therefore, eating raw sweet potatoes can contribute to effective weight loss.

Whether you eat vegetables raw or cooked, always wash them before eating to help reduce residual pesticides or harmful bacteria.

Risks and Side Effects of Sweet Potatoes

Although uncommon, sweet potatoes can cause allergic reactions in some people. If you experience any symptoms of a food allergy after eating sweet potatoes, such as itching, nausea, vomiting, stomach cramps or swelling, notify your doctor immediately.

According to Doctor Giang, people with a history of calcium-oxalate kidney stones should limit their intake 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 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.

You can combine sweet potatoes with some non-starchy vegetables and a rich source of protein to create a nutritious meal that stabilizes blood sugar levels to enjoy. At the same time, prioritize simple cooking methods (boiling, steaming)./.