Potatoes and their sweet sibling, sweet potatoes, may look alike, but the nutritional profile of sweet potatoes offers a big advantage. Commonly known as Sakarkandi in India, these nutrient-rich underground tubers provide a range of health benefits. Packed with water, carbohydrates, protein, fiber, minerals, and essential vitamins, including A, B6, C, potassium, manganese, and E, as well as beneficial plant compounds like beta carotene, chlorogenic acid, anthocyanins, and coumarin, sweet potatoes are a valuable addition to any diet.
*1. Control Blood Sugar*
Sweet potatoes help maintain blood sugar levels with their medium to high glycemic index ranging from 44 to 96, making them suitable for diabetics when consumed in moderation. The manganese content assists in carbohydrate metabolism, helping regulate sugar levels and prevent spikes.
*2. Great for Digestion*
Sweet potatoes are excellent for digestion due to their fiber content. They contain both soluble fiber (15-23%) like pectin and insoluble fiber (77-85%) including cellulose and lignin. Health experts recommend consuming 21-38 grams of fiber daily to prevent major diseases.
*3. Good for Heart*
The vitamin B6 in sweet potatoes promotes heart health by reducing homocysteine levels in the body, which has been linked to heart attacks. Additionally, their potassium content helps maintain fluid balance and lower blood pressure.
*4. Immunity Boosters*
Sakarkandi can help boost immunity through their anti-inflammatory compounds like anthocyanins and choline. The iron content helps provide stress resistance, increases red and white blood cell production, and regulates immune function.
*5. Can Fight Cancer*
Sweet potatoes have cancer-fighting properties due to their rich antioxidant content, particularly carotenoids, which have been found to lower the risk of stomach, kidney, and breast cancer. Purple sweet potatoes specifically contain three times the antioxidants found in blueberries.
In India, Sakarkandi is typically prepared in various ways, including boiling, baking, steaming, or frying. They are particularly rich in iron and magnesium, making them a popular choice during fasting months and festivals.
By incorporating sweet potatoes into your daily diet, you can enjoy these incredible health benefits, supporting overall well-being and enhancing your quality of life.
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