Should you eat potatoes every day? Can you include potatoes in your healthy diet? Are there any side effects of potatoes? The topic of potatoes and their effects on human health has created a lot of confusion among everyone. In fact, our knowledge of the vegetable is constantly evolving, to say the least. And with so much mystery revolving around potatoes, it often becomes difficult to distinguish between fact and fiction. But you may be surprised that there is one type of potato – shakarandi (or sweet potato) – that has received praise from the food and health world. According to celebrity nutritionist Rujuta Diwekar, “Sweet potato is a fibrous vegetable that is safe for everyone to eat, especially those who are planning to lose weight and stay healthy.” But are they safe for your heart?
Given the fact that this reddish-violet tuber contains a good amount of starch, people often get confused whether they should include sweet potatoes in their heart-healthy diet or not. In this article, we will understand in depth whether eating sweet potatoes daily is good for your heart health. read on.
Sweet Potato Vs. Regular potatoes: what’s the difference?
While sweet potatoes and regular potatoes both fall into the same category of root vegetables, they belong to two different plant families. This means that the nutrients in each of these tubers are different. It is said that regular potato has high carb content, whereas in terms of vitamin content, potato wins. Furthermore, sweet potatoes have a lower glycemic index than regular sweet potatoes, making it more desirable among health lovers.
Sweet Potato Nutrition What are the main nutrients in sweet potatoes?
According to USDA data, 100 grams of sweet potatoes contain just 86 calories and 0.1 grams of fat. But it contains 337 mg of potassium, 1.6 grams of protein and a considerable amount of dietary fiber. Additionally, 100 grams of sweet potato provides you with 10% of your daily requirement of Vitamin B6, 4% of Vitamin C, 3% of Calcium and Iron and 6% of the total Magnesium required by your body daily.
Also read: 7 winter weight loss tips you must try with sweet potatoes
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Sweet potatoes for heart health Is eating sweet potatoes daily healthy for your heart?
A popular winter vegetable, sweet potatoes play a major role in our seasonal diet. We fry, cook and even roast it to taste it in different forms. Therefore, it becomes even more important to know whether sweet potatoes have any side effects or not.
Sweet potatoes contain high amounts of potassium, which, according to health experts, helps balance the body’s sodium levels, thereby helping control blood pressure. According to WebMD, several studies show that the complex carbs, low fat and dietary fiber in sweet potatoes help lower LDL “bad” cholesterol, which may reduce the chance of heart disease.
“Antioxidants like anthocyanins and beta-carotene in sweet potatoes help prevent free radical damage and oxidative stress, thereby aiding the flow of blood and oxygen throughout the body,” says consultant nutritionist Rupali Dutta.
The bottom line: Are sweet potatoes safe for consumption? yes or no?
A study published in the journal Nutrients found sweet potatoes to be good to eat, provided they are cooked properly. Frying this carb-rich vegetable increases the glycemic index, which disrupts the normal functioning of the body. “It is better to use boiled sweet potatoes to enjoy the flow of energy, without a sudden increase in blood sugar or blood pressure in the body,” says Rupali Dutta.
Now that you know everything about sweet potatoes and their effects on your heart health, we suggest including them carefully in your winter diet and enjoy the benefits. But always remember, moderation is the key!
