Sweet potato macros are a great way to get your daily serving of fiber and antioxidants in. These nutrients are essential to the growth and repair of your body’s cells and tissues. They also help to control blood sugar levels.
Vitamin A
Vitamin A is essential for promoting healthy cell growth and immunity. Besides its many benefits, the vitamin also promotes bone development and helps in the treatment of cataracts. It also reduces the risk of common colds and strokes.
The orange sweet potato (OSP) is a food crop which is rich in vitamins. It is mainly used as a staple food in Mozambique. This crop has been studied to assess its role in improving the diets of rural households. In this study, the OSP was introduced to the diets of children and women in two different settings.
The intervention aimed to increase the consumption of the OSP in children ages six to 35 months and women. Following the intervention, the intake of OSP in both intervention and control groups increased. Consequently, vitamin A intakes rose. Moreover, the prevalence of inadequate vitamin A intakes declined.
Nutrition surveys were conducted concurrently with the harvest season. Nutrient content of the raw foods were analyzed and converted to cooked forms. Compared to the previous baseline survey, the data collected during the harvest season were not affected by seasonal factors.
Results showed that the total sweet potato consumed by study participants increased. Interestingly, the total sweet potato intake of the intervention groups also rose. Specifically, the OSP group accounted for 47 to 60% of the total sweet potato consumption.
Additionally, the results indicated that the OSP intervention decreased the incidence of low serum retinol and low dietary vitamin A intake. While it may not be possible to replicate this intervention on a large scale, the research provides an overview of the benefits of the OSP as a vitamin-rich food crop.
Sweet potatoes are a large edible tuber that are native to Asia and Africa. They are commonly known for their copper-colored flesh and vibrant orange hue.
Minerals
Despite its low energy density, sweet potato contains a rich variety of vitamins and minerals. This makes it a good choice for those trying to cut calories without sacrificing nutrition.
Sweet potatoes are an excellent source of vitamin A and beta carotene, which can help protect against age-related macular degeneration. In addition, sweet potatoes have been found to be high in antioxidants. These antioxidants help protect against free radicals that can damage cells. They may also help shorten the duration of the common cold.
Potassium is an important mineral for both nerve and muscle function. It is also a vital component of maintaining blood pressure. If you’re not getting enough potassium in your diet, you could experience hypertension.
Vitamin E is a fat-soluble antioxidant that protects cells against free radicals. Sweet potatoes are a good source of Vitamin E. When Vitamin E is metabolized in the body, it helps to reduce chronic inflammation.
Calcium is an essential mineral for maintaining healthy bones and teeth. The average adult needs approximately 1 kilogram of calcium daily.
Copper is a vital mineral that helps your body produce energy. Low copper levels can increase the risk of developing infections and lead to a weaker immune system.
Phosphorus is another essential mineral. Phosphorus plays an important role in balancing hormonal levels and protein formation.
Magnesium is an essential mineral that helps regulate blood glucose and nervous system functions. It also aids in reducing stress and anxiety.
Vitamin B3 is known as niacin. Vitamin B3 is needed for the proper functioning of the nervous system, heart, liver, and the metabolism of carbohydrates and fats. Also, it can help to lower harmful cholesterol.
Zinc is a trace mineral that can help to prevent disease. It is especially important for your immune system and helps to promote the production of antibodies.
Fiber
Sweet potatoes are an excellent source of fiber, antioxidants, vitamin A, and potassium. They can help to reduce the risk of heart disease, improve digestion, and boost immunity. Whether you’re looking for a healthier alternative to white potatoes or you just want to get more fiber into your diet, sweet potatoes are a great way to add some color and flavor to your meals.
One medium baked sweet potato contains a surprising amount of fiber. That’s 3.8 grams, and it’s the soluble type. The soluble fiber helps to keep your bowels regular, and also has been shown to lower cholesterol levels.
There’s also some evidence that dietary fiber is a good way to lose weight. However, you should avoid eating too much fiber at one time, as this may cause bloating and gas. Fiber is also known to help lower the risk of diabetes and heart disease, but it’s important to remember that these are still serious diseases.
Vitamin A is a vital nutrient that plays a role in our bodies. In particular, it is a key part of healthy vision, eye health, and immune function. It’s also considered a powerful fat-soluble antioxidant. You might be surprised to learn that a single sweet potato can provide all of the daily requirements for vitamin A.
Beta carotene is another antioxidant found in sweet potatoes. This pigment has been linked to a decrease in cardiovascular disease, and is also an anti-inflammatory agent.
Adding anthocyanins to your diet may also have benefits. Researchers are studying the effects of these compounds on human health. For example, studies have indicated that they can protect against oxidative damage and reduce inflammation at the cellular level.
Glycemic index
The glycemic index (GI) is a scale that measures the effect of foods on blood sugar levels. GI values are used by diabetics to help them predict what they should eat in a day. A high GI value means that a food may cause a rapid increase in blood sugar. GI values below 100 indicate that the food may be safe for people with diabetes.
Sweet potatoes have a low GI, but they can have an impact on blood sugar levels. They are rich in iron, magnesium, potassium and zinc, as well as antioxidant nutrients. Some of these nutrients may help prevent heart disease and cancer.
The glycemic index of sweet potato depends on where it is grown, the preparation method, and how it is cooked. Several varieties have different GI values.
One study investigated the effects of the GI on insulin sensitivity. Another studied the impact of dietary fiber on GI. The results showed that a diet that included more than three grams of dietary fiber was associated with a lower GI. However, the exact amount of dietary fiber that would lead to a low GI is not known.
There is a growing body of evidence suggesting that some varieties of sweet potatoes contain dietary fiber. This might help explain the differences in the glycemic index of skin and flesh.
In addition, cooking methods and the particle size of food can also affect the glycemic index. While mashed or baked sweet potatoes can be good for diabetics, boiling and roasting can cause dramatic spikes in blood sugar. Using the right method is the key to avoiding these pitfalls.
Researchers from the North Carolina Sweet Potato Commission evaluated the glycemic index of several cultivars of sweet potatoes. Based on the results, they recommend eating sweet potatoes in moderation.
Anaphylaxis risk
If you’re a sweet potato fanatic, you’ll probably have to cut down on your intake. While you’re at it, you might want to consider a few healthful alternatives. It’s not the worst thing in the world to miss out on a wholesome snack.
The anaphylactic response is a real thing. If you’re at the mercy of your gut, a trip to the emergency room might be in order. That’s why you should keep an eye out for the telltale signs. For starters, you’ll want to know your food allergies by name. A good rule of thumb is to avoid any food that includes the word “potato” in its title. You’ll also want to avoid foods that have salicylates and sorbates in them, even if they don’t appear on the label.
Aside from avoiding potatoes in general, you might also want to consider what you put on your plate. This is especially true if you’re trying to avoid certain carcinogens. In addition to eating a well-balanced diet, you’ll also want to make sure your food is cooked to perfection. Don’t forget to ask questions if you’re at a restaurant, as they’ll likely be happy to provide you with their best ingredients.
As you can see, having a sweet potato allergy is no clich. However, a few healthful substitutions might help you to stick to your guns. Likewise, it’s always best to enlist the aid of a seasoned physician, who can give you advice and offer you the latest in food safety protocols. From there, you can take the mystery out of what you eat. With that said, here are a few sweet potato facts for you to ponder.
