Sweet on potatoes, but worried about the calories in them? It’s time for you to try a healthier alternative. Sweet potato, known as sweet potato in India, does not belong to the same tuber family as the potato. However, their starchy and creamy texture makes them a perfect substitute for regular potatoes in most recipes.

Recently labeled as a superfood, sweet potato is good for the eyes, regulates blood pressure, has antioxidant and anti-inflammatory properties.

The types of sweet potatoes are:

  • orange sweet potato
  • purple sweet potato
  • white sweet potato

nutritional value of sweet potato

One sweet potato (3.5 ounces or 100 grams) has:

  • Calories: 86
  • Water: 77%
  • Protein: 1.6 grams
  • Carbs: 20.1 grams
  • Sugar: 4.2 grams
  • Fiber: 3 grams
  • Fat: 0.1 g
  • Sweet potatoes are healthy carbs. It provides a long run of energy when consumed.

Proven Health Benefits of Sweet Potatoes

Some of the health benefits of sweet potatoes include:

Helps maintain healthy blood sugar levels

An imbalance of blood sugar and insulin in our body causes type 2 diabetes. However, a specific type of sweet potato is said to improve symptoms of type 2 diabetes. In addition, there are several reasons to bolster the claim that sweet potatoes are beneficial for maintaining blood sugar levels.

  • Caiapo is a type of sweet potato with white skin and flesh. It helps in reducing the level of blood sugar. It also lowers LDL (bad cholesterol) and increases insulin sensitivity.
  • Studies Show that sweet potatoes help prevent and improve symptoms of diabetes by stimulating human immunity.
  • When eaten in moderation, sweet potatoes can help maintain healthy blood sugar levels, even for people with diabetes due to their low glycemic index.
  • Purple sweet potato has a lower GI (glycemic index) than orange sweet potato. They also contain anthocyanins.
  • anthocyanins Naturally occurring polyphenolic compounds are abundant in dark colored fruits, vegetables and grains. It improves insulin resistance, thus improving the symptoms of type 2 diabetes.

best source of vitamin a

Sweet potatoes contain the highest amount of beta-carotene, an antioxidant. When digested, it is converted into vitamin A. One medium-sized sweet potato contains enough of your daily requirement for vitamin A. Plus, it contains an antioxidant that helps keep skin healthy, promotes eye health and builds immunity.

The intensity of the yellow or orange color in sweet potatoes is due to its beta-carotene content. Apart from this, orange sweet potatoes increase vitamin A in your blood level.

packed with potassium

Sweet potatoes are a good choice if you want to increase your potassium intake. One medium-sized sweet potato contains 541 milligrams, or 12% of your average daily potassium intake. When it comes to potassium-rich foods, the sweet potato comes right after the avocado.

good source of complex carbohydrates

Sweet potatoes are low in fat. They pack a small amount of protein and are an excellent source of complex carbohydrates. It is also a great source of fiber. some studies show that increasing dietary fiber can automatically reduce calorie intake which can lead to weight loss.

Not only are sweet potatoes packed with flavor – this superfood packs a powerful nutritional punch, too! When roasted, a 150 g sweet potato contains only 135 calories (31 g carbs, 3.8 g fiber and no fat), making it a low-calorie, virtually fat-free source of energy.

rich in fiber

One medium sweet potato with the skin on provides about 4 to 6 grams of fiber. It is good for digestion and prevents diseases like heart disease, diabetes, diverticular disease and constipation. In addition, purple sweet potatoes promote healthy gut bacteria, These include species such as Bifidobacterium And lactobacillus,

improve fertility in women

According to a Harvard Medical School study, plant-based iron may promote fertility. Sweet potatoes contain a sufficient amount of iron. Therefore, sweet potatoes can help improve fertility.

According to studiesAnemia or iron deficiency is an important cause of infertility. However, sweet potatoes contain a healthy dose of iron. Thus, it is safe to state the effectiveness of sweet potatoes in improving fertility.

good source of choline

Choline, a micronutrient in the B-vitamin family, is found in sweet potatoes. It helps improve sleep, muscle movement, learning and memory, and even reduces chronic inflammation.

reduces oxidative damage

Oxidative damage to cells can increase the risk of cancer. Sweet potatoes are rich in carotenoids, which are an antioxidant. It helps reduce oxidative damage and free radicals. As a result, it helps in reducing the risk of cancer. In addition, carotenoids help reduce the risk of Abdomen And Kidney cancer.

Are you wondering how you can eat this healthy potato? We have prepared the recipe for you!

Healthy Sweet Potato Recipe

Interestingly, some of the best recipes for this versatile product (boiled, baked or even fried) are savory, as a little heat brings out its sweet-spicy flavor at its best.

Sweet Potato Tikki

Serves – 2

Preparation time – 15 minutes


  • Medium sized sweet potatoes, boiled, peeled and mashed: 3
  • Onion (finely chopped): 1
  • Green chili (finely chopped): 1
  • A handful of coriander leaves (green coriander), chopped
  • Red chili powder: tsp
  • Besan: 2 tbsp
  • Rice Flour: 1 tbsp
  • salt to taste
  • olive oil for frying


  • Mix the mashed sweet potatoes with onions, coriander leaves and green chilies.
  • To prepare the dough, add salt, chili powder and all purpose flour.
  • Make small tikkis (palm sized) of medium thickness from the dough. Brush with olive oil and grill on a flat-based skillet until golden brown.
  • Serve hot with green chutney.

Sweet Potato Pudding

The best part of using sweet potatoes to make kheer is that you don’t need sugar. The dates provide extra sweetness in this recipe.

Serves – 4

Preparation time – 30 minutes


  • Sweet potatoes, peeled and grated: cup
  • Low-fat milk: 3 cups
  • Make a paste by soaking dates in 1/4 cup warm milk for 15 minutes.
  • Almonds, soaked in hot water, peeled and grinded to make a paste: 10
  • Cardamom powder: tsp
  • Cashews : 5-6
  • Raisins (soaked and sifted): 10


  • Heat the milk and let it come to a boil.
  • Add grated sweet potato and let it cook. Keep stirring continuously so that it does not stick to the bottom of the pan.
  • After the milk has evaporated slightly, check if the sweet potato is cooked (it should feel soft).
  • Once cooked, add the almond paste and cook for a few more minutes.
  • Add cardamom powder, dates, cashew nuts and raisins. Mix well and take off the flame.
  • Let it cool, and then put it in the fridge.
  • serve chilled.

Sweet Potato Chaat

This is a great recipe for evening snack.

Serves – 4

Preparation time – 10 minutes


  • Sweet potatoes, boiled, peeled and chopped: 1½-2 cups
  • Black pepper (black pepper) powder: tsp
  • Cumin Powder: tsp
  • red chili powder as per taste
  • Dried mango powder as per taste
  • Chaat masala powder as per taste
  • Lemon juice: 1 tsp
  • a handful of coriander to garnish
  • salt to taste


  • Combine all ingredients except lemon juice in a large bowl and mix
  • Sprinkle lime juice over the ingredients and mix again
  • Serve garnished with green coriander

Sweet Potato and Quinoa Salad

Serves – 2

Preparation time – 10 minutes


  • Sweet potatoes ripe, peeled and grated: 1 cup
  • Coconut, shredded: 1 cup
  • Onion, finely chopped : 1
  • Quinoa, cooked: 1 cup
  • Raisins: 1 tbsp
  • Cashew nuts : cup
  • Black pepper: 1 tsp
  • Red chili powder: tsp
  • bay leaf: 1
  • salt to taste


  • Heat some oil in a pan. Add bay leaves and onions and fry till onions turn translucent.
  • Add black pepper, chili powder, sweet potato and coconut.
  • Fry all the ingredients till the smell of coconut comes
  • Add raisins and cashews
  • Fry cashews till they turn brown.
  • Add the cooked quinoa and mix well.
  • Cook for 5 minutes on medium heat
  • serve hot

Sweet Potatoes: Precautions, Dosage and Possible Side Effects

People who have coronary or heart disease should avoid the consumption of sweet potatoes. Similarly, if you are taking beta-blockers, do not eat this vegetable. Beta-blockers are known to increase potassium, and sweet potatoes are also high in potassium. Hence, it can cause complications for your body.

People with pre-existing kidney problems should avoid sweet potatoes. In such cases, you should also reduce the intake of potassium.

Excessive consumption of sweet potatoes can make your nails and skin look a bit orange.

Q. What is bad in sweet potatoes?

A: Excessive consumption of sweet potatoes can cause an orange tint to your skin. It can also appear on the nails

Q. Is sweet potato good for your diet?

A: Sweet potatoes are rich in potassium, vitamin A, and antioxidants. They are also a good source of fiber. Therefore, adding sweet potatoes to your diet gives you a balanced diet.

Q. Is sweet potato healthier than regular potatoes?

A: Sweet potatoes have higher amounts of vitamin A than regular potatoes. They are also a good source of complex carbohydrates. Therefore, sweet potatoes are healthier.

> Is boiled sweet potato good for you?

A: Boiled sweet potatoes have more beta-carotene than frying or cooking them. Thus boiled sweet potatoes are healthier.

Q. Does sweet potato make you fat?

A:Sweet potatoes are rich in fiber and promote a healthy gut. They are said to promote weight loss and reduce belly fat.

Q. Is sweet potato good for cholesterol?

A: Sweet potatoes are said to lower LDL or bad cholesterol. Thus they reduce the odd problems of the heart.

Q. How many sweet potatoes can you eat in a day?

A: 100 grams or 3.5 ounces of sweet potatoes is the recommended amount per day.

Q. Do sweet potatoes have high sugar content?

A: Not much. Orange sweet potatoes have a high glycemic rate (GI). However, purple sweet potatoes have a relatively low glycemic index (GI).

Q. Can diabetics have sweet potatoes?

A: Anthocyanins are naturally occurring polyphenolic compounds. They are found in sweet potatoes and are known to promote insulin resistance.

Question. When is the best time to eat sweet potatoes?

A: Sweet potatoes are also known as slow carbs. Therefore, it is ideal to have them in the morning. It helps you to stay energetic and active.

Q. Which nutrients are high in sweet potatoes?

A: Sweet potatoes are high in vitamin A, potassium, and fiber. They are also a good source of antioxidants.

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