Sweet Potatoes: How Much Is Best to Eat Per Day, What Diseases Should Be Avoided?

With abundant fiber, vitamins and antioxidants, sweet potatoes are considered one of the healthiest foods.

Eating sweet potatoes every day is completely beneficial if you control your portion sizes properly. A medium-sized sweet potato, weighing about 150 to 200 grams per day is the appropriate amount, according to NDTV Food (India).

Energy supply

Sweet potatoes are rich in complex carbohydrates, which help the body maintain steady energy throughout the day.

This type of starch is digested slowly, does not increase blood sugar suddenly, so it helps reduce fatigue and maintain alertness.

A study in the Journal of Nutrition found that a diet rich in complex carbohydrates stabilized blood sugar better than refined carbohydrates.

However, people with diabetes need to control their portions properly and should not eat too much in one meal.

Sweet potatoes are considered one of the healthiest foods.

Photo: AI

Supplement vitamins for the body

An average sweet potato weighing about 150 to 200 grams can provide more than the daily requirement of vitamin A.

Vitamin A plays an important role in protecting the eyes, restoring the skin and boosting immunity.

Maintaining a regular intake of this vitamin helps the body fight seasonal colds and improves resistance.

However, eating too much can cause excess vitamin A in the body, leading to nutritional imbalance.

Good for digestion

Sweet potatoes are also a source of natural fiber that helps keep the digestive system healthy. Eating them regularly every day helps support bowel movements, reducing the risk of constipation, especially in people who rarely eat green vegetables.

However, if you suddenly increase your fiber intake, some people may experience bloating or indigestion.

Helps brighten skin

Beta-carotene in sweet potatoes is a powerful antioxidant that helps protect skin from aging free radicals.

According to research in the journal Dermato-Endocrinology , foods rich in carotenoids may help skin look brighter and healthier.

Good for the heart

Sweet potatoes are high in potassium, a mineral needed to regulate blood pressure and protect the heart.

According to the British Medical Journal , a diet rich in potassium helps reduce the risk of high blood pressure.

However, people with kidney disease or need to limit potassium should adjust their diet accordingly and avoid eating sweet potatoes too often.

Strengthen the immune system

Not only providing vitamin A, sweet potatoes are also rich in vitamin C, antioxidants and plant compounds that help the body fight inflammation and boost immunity.

Eating regularly helps the body fight pathogens, but should not completely replace other foods.

Risk of consuming too much starch

Although healthy, sweet potatoes are still a high source of starch. Eating too many can increase your total daily carbohydrate intake beyond what is needed, especially for people who need to control their blood sugar.

It is recommended that you combine sweet potatoes with protein-rich foods or green vegetables to balance nutrition and avoid increased blood sugar after meals.

Be careful if you have thyroid problems.

One thing to note is that sweet potatoes contain goitrogen compounds. When eaten in excess, these can affect thyroid function by interfering with hormone production.

For most people, eating sweet potatoes in moderation is completely safe. However, people with thyroid problems should limit their consumption over long periods of time.

Source: https://thanhnien.vn/khoai-lang-an-bao-nhieu-moi-ngay-la-tot-nhat-benh-gi-can-tranh-185251105195740112.htm