Thanh Nien newspaper quoted the content shared on the health website Healthline (USA), sweet potato peels can be eaten and if you throw away the peel, you will miss the opportunity to absorb many nutrients in this peel.
Nutrition in sweet potato peel
Sweet potato skins are packed with nutrients. A medium-sized sweet potato (146 g) with the skin on provides 130 calories, 3 g of protein, vitamin A, vitamin C, and potassium.
The fiber content of sweet potatoes comes mainly from the skin. Therefore, removing the skin will significantly reduce the fiber content of sweet potatoes. Fiber helps increase satiety, supports a healthy gut microbiome, and helps control blood sugar and cholesterol levels.
Sweet potatoes are rich in antioxidants, especially beta carotene, chlorogenic acid, vitamins C and E. Furthermore, purple sweet potatoes also contain the antioxidant anthocyanin.
Can you eat sweet potato skin?
Some uses of sweet potato peel
Support digestive system
Dan Tri newspaper cited research published in the "Journal of Food Science" indicating that sweet potato peels are a very rich source of fiber, especially water-soluble fiber.
Fiber helps create a favorable environment for beneficial bacteria in the gut and maintains a healthy digestive system. It also helps control blood sugar and reduces the risk of diabetes.
The 2020-2025 US Dietary Guidelines recommend eating at least 25 grams of fiber per day for women and 31 grams of fiber for men.
Meanwhile, a medium baked sweet potato has about 5 grams of fiber, making it one of the top fiber-rich foods. Importantly, most of the fiber is in the skin of the sweet potato.
Slows down the aging process
Research published in "Food Chemistry" shows that sweet potato skins are rich in antioxidants such as quercetin and anthocyanins.
Antioxidants are natural substances that can prevent or limit damage caused by free radicals. Our bodies also produce their own antioxidants to control free radicals and minimize their effects on the body.
The accumulation of oxidative damage over time can lead to aging. Antioxidants help reduce the risk of aging diseases such as Alzheimer's and Parkinson's.
Antioxidants have the ability to reduce the oxidation of cholesterol in the blood vessels, thereby reducing the risk of cardiovascular disease.
You can eat sweet potato skin if you make sure it is washed thoroughly and not burnt during cooking.
Weight control
Research at Kyoto University, Japan found that sweet potato peels have the ability to reduce hunger and create a feeling of fullness for longer. This can help control weight and reduce the risk of obesity.
Good for the heart
Research at Purdue University in the US has shown that sweet potato peels contain compounds that can reduce blood cholesterol levels. This helps reduce the risk of dangerous cardiovascular diseases such as angina and stroke.
Cancer Support
According to research published in "The Journal of Agricultural and Food Chemistry", anthocyanins in sweet potato skins have the ability to prevent the growth of cancer cells. Animal studies have shown that consuming sweet potato skins can reduce the risk of cancer.
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