People who often eat sweet potatoes should take note

Many people, including young people, tend to choose sweet potatoes to eat every day because they think it is good for digestion and brings health benefits. Is it good to eat sweet potatoes every day? What should you pay attention to?

1. Health benefits of sweet potatoes

Sweet potatoes are low-calorie, starchy vegetables that are rich in fiber, vitamins C, B, A and D and minerals such as potassium, iron, calcium, magnesium, zinc, phosphorus, potassium, protein and several essential nutrients.

Some varieties contain beta-carotene (a precursor to vitamin A), while others contain carotenoids and anthocyanins, which are known to benefit the body. Sweet potatoes are rich in antioxidants that help boost immunity and protect the health of vital organs, such as the heart and kidneys.

Sweet potatoes are low in calories, rich in nutrients, and are a suitable food for many people.

Sweet potato nutrition information, according to the United States Department of Agriculture , one medium cooked sweet potato (114 g) with the skin contains the following nutrients:

• Calories: 103
• Carbohydrates: 24 g
• Total sugar: 7 g
• Fiber: 4 g
• Protein: 2 g
• Fat: 0
• Sodium: 41 mg
• Potassium: 542 mg
• Vitamin C: 22 mg
• Vitamin A: 1,100 mcg RAE

Some health benefits of sweet potatoes include:

Good for diabetics : Sweet potatoes help maintain blood sugar levels because they have a low glycemic index. One study found that sweet potatoes improved insulin sensitivity in people with type 2 diabetes.

Antioxidant properties that help reduce the risk of cancer: Sweet potatoes may reduce the risk of cancers, such as lung and prostate cancer. They are rich in beta-carotene (a provitamin) which is converted into vitamin A (an antioxidant). Carotenoids (orange pigments) and anthocyanins (purple pigments) in sweet potatoes have antioxidant properties. These antioxidants protect against cell damage caused by free radicals, preventing cell damage and the risk of cancer.

Sweet potatoes are rich in fiber: Getting plenty of fiber in your diet will reduce your risk of colon cancer. Fiber improves digestion, prevents constipation, promotes regularity and maintains good gut health. It also reduces the risk of diabetes.

Fiber is one of the most beneficial nutrients for gut health, and each medium sweet potato contains about 15% of the daily value.

Sweet potatoes also contain resistant starch, which is fermented in the colon. This fermentation process produces short-chain fatty acids that support immune health and gastrointestinal health, according to a 2022 study in Microorganisms. They also help prevent inflammation.

Similar research also found that fiber helps support the growth of beneficial microorganisms in the gut microbiome, although more research is needed to better understand this relationship.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, eating enough fiber is one of the best ways to prevent constipation.

Regulates Blood Pressure: Sweet potatoes are rich in potassium. People with high blood pressure can benefit from consuming foods rich in this nutrient. Potassium helps reduce sodium in the blood. Both of these factors help maintain good blood pressure levels, which in turn keeps the cardiovascular system healthy.

Heart Health: Studies have shown that sweet potatoes can reduce bad cholesterol levels, lower blood pressure, prevent diabetes, and maintain healthy blood sugar levels. All of these factors protect against and reduce the risk of heart disease.

According to a 2018 study in the American Journal of Clinical Nutrition, consuming more antioxidants like beta carotene and vitamin C, which are also found in sweet potatoes, is associated with a reduced risk of cardiovascular disease. So sweet potatoes help support heart health by providing fiber and antioxidants.

Prevents obesity: Purple sweet potatoes have anti-inflammatory properties and help with weight loss by blocking the growth of fat cells, helping to prevent obesity.

Improve eye health: The beta-carotene in sweet potatoes converts into the active form of vitamin A, which is essential for the formation of light-detecting receptors in the eye. Vitamin A and anthocyanins protect eye cells from damage and reduce the risk of vision loss. In fact, each medium-sized sweet potato contains 122% of the daily value of vitamin A in the form of beta-carotene.

Several studies have found that antioxidants, including beta carotene, may help reduce the risk of developing age-related macular degeneration and other eye diseases. Researchers believe this is partly because antioxidants protect against eye damage caused by blue or ultraviolet light.

2. What should you pay attention to when eating sweet potatoes?

People with kidney disease should avoid sweet potatoes: Because sweet potatoes are high in oxalates, they can increase the risk of calcium oxalate kidney stones, the most common type of kidney stone. In addition, because the kidneys are not functioning properly, they cannot remove potassium from the body, causing high potassium levels that can be harmful. However, you can help reduce the risk of this type of kidney stone by combining sweet potatoes with calcium-rich foods such as cheese or yogurt. This helps the calcium and oxalate bind together in the digestive system, preventing kidney stones from forming.

Sweet potatoes should be eaten in moderation.

Can Turn Your Skin Orange If You Consume Too Much: One of the biggest benefits of sweet potatoes is their vitamin A content. However, according to the National Institutes of Health (NIH), part of the U.S. Department of Health and Human Services, consuming too many sweet potatoes can cause your skin to turn orange. This is a harmless condition called carotenodermia, and you can reverse it by avoiding foods rich in vitamin A for a while.

Effects if taking certain medications: Sweet potatoes are rich in potassium, when taken with medications that increase potassium levels in the body, such as beta blockers, it can cause problems related to excess potassium in the body.

Dieters: Sweet potatoes are rich in carbohydrates, so people on a carbohydrate-restricted diet should avoid eating too many sweet potatoes.

Source: https://giadinh.suckhoedoisong.vn/nguoi-hay-an-khoai-lang-can-luu-y-172241229194913386.htm