According to Thanh Nien newspaper, citing information from the health website Healthline (USA), sweet potato peels are edible, and if you throw them away, you'll miss out on absorbing many of the nutrients they contain.
Nutritional content in sweet potato peel
Sweet potato peels are rich in nutrients. A medium-sized sweet potato (146 g) with the peel on provides 130 calories, 3 g of protein, vitamin A, vitamin C, and potassium.
The fiber content in sweet potatoes comes primarily from the peel. Therefore, removing the peel significantly reduces the amount of fiber in sweet potatoes. Fiber helps increase feelings of fullness, 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 contain the antioxidant anthocyanin.
Is it okay to eat sweet potato peel?
Some uses of sweet potato peel
Supports the digestive system.
The Dan Tri newspaper cited a study 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 reduce the risk of diabetes.
The U.S. Dietary Guidelines 2020-2025 recommend that women consume at least 25 grams of fiber per day and men consume 31 grams of fiber.
Meanwhile, a medium-sized baked sweet potato contains about 5g of fiber. It's also one of the top fiber-rich foods. Importantly, most of the fiber is found in the sweet potato skin.
Slow down the aging process.
Research published in "Food Chemistry" indicates that sweet potato peels contain many antioxidants such as quercetin and anthocyanin.
Antioxidants are natural substances that can prevent or limit damage caused by free radicals. Our bodies also produce antioxidants to control free radicals and minimize their effects on the body.
The accumulation of oxidative damage over time can lead to the aging process. Antioxidants help reduce the risk of age-related diseases such as Alzheimer's and Parkinson's disease.
Antioxidants can reduce the oxidation of cholesterol in the bloodstream, thereby reducing the risk of cardiovascular disease.
You can eat sweet potato peels if you make sure they are thoroughly washed and not burnt during cooking.
Weight management
Research at Kyoto University in Japan has found that sweet potato peels can reduce hunger and promote a longer-lasting feeling of fullness. This could help control weight and reduce the risk of obesity.
Good for cardiovascular health.
Research at Purdue University in the US has shown that sweet potato peels contain compounds that can lower 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 peels have the potential to prevent the growth of cancer cells. Animal studies have shown that consuming sweet potato peels may reduce the risk of cancer.
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