Sweet potato chips are a type of potato chips produced using sweet potatoes instead of white potatoes. Sweet potato chips are not as readily available and not as popular as mangoes. However, these chips are healthier than french fries or white potato chips.

Sweet potatoes have high fiber, vitamin and mineral content. They are also abundant in antioxidants, protecting the body from free radicals and chronic medical conditions. simultaneouslystudies Sweet potatoes contain soluble and insoluble fiber, which protect the intestinal wall, keeping the digestive system healthy and strong.

nutritional value of sweet potato

according to USDA100 grams of raw sweet potatoes contain:

  • Energy: 86 kcal
  • Water: 77.3 g
  • Protein: 1.5 grams
  • Carbs: 20.1 grams
  • Sugar: 4.18 grams
  • Fiber: 3 grams

The HealthifyMe Note

Sweet potatoes are nutrient-rich, fiber-rich, satiating and delicious. You can consume it by boiling, baking, steaming or frying.

health benefits of sweet potato

improves gut health

Sweet potato chips have a significant impact on the health of their consumer’s stomach. Since sweet potatoes are high in fiber and antioxidants, they are beneficial for intestinal health. In addition, sweet potatoes contain soluble and insoluble fiber. Our body cannot digest anything. Hence, these fibers remain in our digestive system and provide many health benefits related to the gut.

Viscous fibers are soluble fibers that absorb water and soften stools. Non-sticky, insoluble fibers do not absorb water, increasing the bulk of the stool and facilitating its exit from the body. According to studiesSome soluble and insoluble fiber is digested by bacteria inside the colon, resulting in short-chain fatty acids, which stimulate and strengthen the cells inside the lining of our intestines. It maintains their health and strength.

improve immune system

Consumption of sweet potato chips improves the immunity of the body. In addition, sweet potatoes are rich in beta-carotene, a plant-based molecule that the body converts into vitamin A. ResearchA lack of sufficient vitamin A in the blood level leads to weakened immunity. It is also essential to have healthy mucous membranes, especially in the lining of the stomach.

Many unhealthy microorganisms are mainly present in our gut. As a result, a healthy gut is important for a strong immune system. Vitamin A deficiency increases inflammation in the gut and weakens the ability of the immune system to respond appropriately to potential damage.

reduce cancer risk

Sweet potato chips can also help prevent the risk of cancer. Since sweet potato is high in beta-carotene, it acts as an antioxidant in our body. It is also a provitamin.

Sweet potatoes contain anthocyanins, which are antioxidants. According to ResearchThey delay the growth of cancer cells in the bladder, colon, stomach, and breast. These antioxidants obtained from food can help in the prevention of diseases like cancer.

Antioxidants may help reduce the incidence of prostate and lung cancer. Antioxidants such as beta-carotene are effective in preventing cellular damage. This cellular damage is the result of free radicals present in our body. Free radicals are unstable molecules. Cellular damage occurs when the amount of free radicals in the body increases.

healthy for eyesight

Consuming sweet potato chips can be beneficial for people with vision problems. Also, sweet potatoes are high in beta-carotene. Beta carotene is an antioxidant that gives vegetables their bright orange color. Inside the human body, beta-carotene is converted into vitamin A, which is then used to make light-detecting receptors in our eyes.

Studies There are suggestions that vitamin A deficiency can lead to xerophthalmia, a type of blindness. Therefore, eating beta-carotene-rich foods, such as sweet potatoes with orange flesh, may help avoid this disorder. The anthocyanins present in them protect the cells of the eyes from damage.

controls blood pressure

Hypertension patients can try to replace their snacks with sweet potato chips. Potassium is abundant in sweet potatoes. Foods rich in potassium benefit those with high blood pressure. In addition, potassium helps reduce sodium levels in the blood. Both components contribute to maintaining a healthy cardiovascular system by lowering blood pressure. People with high blood pressure are advised to avoid food rich in salt.

Sweet Potato Chips vs. White Potato Chips

The main component of these chips determines which one will be healthier for consumption. Although both types of potatoes are nutritious, sweet potatoes are rich in nutrients like vitamin A, which provide additional health benefits.

Sweet potatoes and potatoes are similar in many ways. They are similar in terms of calories, carbs and protein. However, there are some health factors where sweet potatoes get an edge over regular potatoes, so sweet potato chips are a better option.

glycemic index

The glycemic index (GI) is a scale from 0 to 100 that evaluates how quickly a food raises blood sugar. There is a significant difference between potato and sweet potato with regard to GI. Boiled potatoes have a GI of around 78, while boiled sweet potatoes have a GI around 63. Therefore, this means that white potatoes break down very rapidly during digestion, resulting in a sudden spike in blood sugar in the body. Such factors are important because consuming foods with a low glycemic index will help you control your blood sugar and weight.

Antioxidants

Many compounds in potatoes and sweet potatoes are antioxidants that help protect the body’s cells from oxidative stress. It is important to protect against cellular damage because oxidative stress is related to heart disease, cancer and Alzheimer’s.

Sweet potatoes are high in essential antioxidant vitamins like A and C. In addition, sweet potatoes contain antioxidant plant pigments that are not found in white potatoes, such as beta-carotene and anthocyanins in orange and anthocyanins in purple sweet potatoes.

Home Baked Sweet Potato Chips

Prepare crunchy and delicious sweet potato chips at home by baking them in the oven. Perfect for sandwiches, burgers, chili, and other similar dishes.

Servings: 2

material

  • Sweet potatoes: 2 (150 grams each)
  • Olive oil: 2 tbsp
  • Sea salt (optional): tsp

method

  • Preheat oven to 250°F (121°C). Place the oven rack in the middle of the oven.
  • Wash sweet potatoes thoroughly before slicing them into thin slices (1/8 inch thick). Remember that overly thick chips will not be completely crispy in some places.
  • Toss the sliced ​​potatoes in a light coating of olive oil and season with salt.
  • Place the salted and oiled slices on a parchment-lined baking sheet and let it bake for about 2 hours. Keep rotating the chips in half for even cooking. Note that the total baking time depends on the thickness of the potato slices.
  • Remove when golden brown and crunchy. Some chips may seem soft in the middle, but remove them and set aside for about 10 minutes to cool slightly before eating. Chances are, even softer chips will become relatively crispy once they cool. Serve immediately.

Precautions and Food Safety

Some people are allergic to sweet potatoes. People who have an allergic reaction may be allergic to the cooking oil used to fry the chips. According to ResearchIf you consume too much beta-carotene, your skin may become pale. Sweet potatoes contain beta-carotene. However, it is important to note that sweet potato chips do not only contain sweet potatoes as an ingredient.

Other components in these chips may trigger an allergic reaction in some individuals. Eating too many salty chips can also lead to bloating. It is also high in sodium and potassium. Therefore people with kidney problems should avoid eating it again and again.

The HealthifyMe Note

If you have kidney problems you should monitor your potassium intake. For someone with impaired kidney function, consuming excess potassium can significantly damage their kidneys. In addition, pesticide contamination in these root vegetables is also risky. So, make sure you buy these chips after carefully reading the label on the packet.

conclusion

Sweet potato chips are packed with nutrients due to their main ingredient, the sweet potato. They are abundant in fiber and antioxidants, which help ward off free radical damage while promoting gut and overall health. Additionally, they are high in beta-carotene and support the immune system and vision. Sweet potato chips are full of flavor, and can be consumed without considering their impact on health.

Frequently Asked Questions (FAQs)

Q: Are sweet potato chips healthy?

A: Yes, sweet potato chips are incredibly healthy because their main ingredient is sweet potatoes. They are rich in fiber, antioxidants and potassium. It helps to improve gut health, vision and overall prevention of cellular damage. Also, the amount of potassium in sweet potatoes is beneficial for people with high blood pressure. However, people who are prone to allergies easily should be careful in its consumption.

Q: Why are my sweet potato chips always wet?

A: Distribute them evenly across two frying trays or fry them in separate batches instead of placing them on one. Packing them together in a frying pan will cause steam, resulting in mushy fries. Also, if the mixture is thick, it will take longer to bake. Hence, it will not make the chips crispy enough.

Q: Why are sweet potato chips better than potato chips?

A: Traditional white potato chips contain less fiber than sweet potato chips. A standard 28-gram packet of regular potato chips contains about 149 calories, 9.5 grams of fat, 15 grams of carbs, but just 0.9 grams of fiber. A bag of sweet potato chips provides almost three times the fiber as a bag of potato chips. Fiber-rich foods are healthy for gut health and the overall metabolic system. Also, it makes one feel full with limited calorie consumption.

Q: Are fried sweet potato chips healthy?

A: It depends on how deep-fried it is; Repeated use can be harmful. Eat fries that are baked and not deep fried. Baked fry does not require as much oil as deep fry. Also, try to consume fries in limited quantities.

Q: Is sweet potato good for weight loss?

A: Sweet potatoes contain a lot of fiber. Fiber gives a feeling of fullness and prevents overeating. In addition, sweet potatoes are low in calories, making them a suitable snack option during times of hunger. However, please do not eat deep-fried chips with additives. Rather, fry or grill it for healthy weight loss.

Q: Should you soak sweet potatoes in water before cooking them?

A: Yes, it is recommended to soak sweet potatoes before cooking. Soaking cut pieces of sweet potato removes the superficial starch. Potatoes become crispy when baked due to the release of surface starch. Place the sweet potato pieces in a container filled with cold water. Then cover and refrigerate until set to bake.

Q: Why are my sweet potato fries not crispy?

A: If the assortments are crowded, they will take a long time to bake. This will make the chips not crispy enough. Distribute the pieces evenly across the two frying trays or fry them in separate batches instead of putting them all on one. Packing them together in a frying pan will cause steam, resulting in mushy fries.

Q: Can diabetics eat sweet potato fries?

A: Sweet potato fries have a low GI. A low GI index indicates that they take a long time to digest. Hence, it keeps you satiated for longer and prevents sudden blood sugar spikes.

Q: Are sweet potato fries healthier than regular fries?

A: Yes, they are. Sweet potatoes have a higher fiber content than other fries. Therefore, they provide more nutrients with a lower calorie level. However, deep-fried sweet potato fry may be harmful.

Q: Is it healthy to fry sweet potatoes in olive oil?

A:Olive oil is considered a healthy fat. Olive oil aids in better absorption of beta carotene from sweet potatoes. Sweet potatoes are rich in beta-carotene, which is a beneficial element. Bake your fries in this oil and get the added benefit of low GI.

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