:max_bytes(150000):strip_icc()/VWH-GettyImages-955775556-a274a6bde050436f949accb7c01d2733.jpg?w=780&resize=780,470&ssl=1 "Do not throw your sweet potato skin – it’s much more nutritious than you think")
| Nutrients in a large sweet potato (180 g): cooked with skin vs skinless porridge | ||
|---|---|---|
| A large (180 g), the sweet baked potato in the skin | A large soft potato porridge (180 g), skinless porridge | |
| Calories | 162 | 137 |
| Protein | 3.6 grams (g) | 2.5 g |
| Fat | 0.3 g | 0.27 g |
| Carbohydrates | 37.3 g | 31.9 g |
| Sodium | 64.8 milligrams (MG) | 48.6 mg |
| Fiber | 5.9 g (21% of daily value, DV) | 4.5 (16% DV) |
| Calcium | 68.4 mg (7% DV) | 48.6 mg (5% DV) |
| Iron | 1.2 mg (7% DV) | 1.2 mg (7% DV) |
| Magnesium | 48.6 mg (15% DV) | 32.4 mg (10% DV) |
| Phosphorus | 97.2 mg (14% DV) | 57.6 mg (8% DV) |
| Potassium | 855 mg (33% DV) | 414 mg (16% DV) |
| Zinc | 0.6 mg (5% DV) | 0.36 mg (3% DV) |
| Selenium | 0.4 micrograms (MCG) (<1% DV) | 0.36 mcg (<1% DV) |
| Manganese | 0.9 mg (50% DV) | 0.48 mg (27% DV) |
| Folate | 10.8 mcg (3% DV) | 10.8 mcg (3% DV) |
| Choline | 23.6 mg (6% DV) | 19.4 mg (5% DV) |
| Vitamin C | 35.3 mg (47% DV) | 23 mg (31% DV) |
| Vitamin A | 1,730 mcg (192% DV) | 1,417 mcg (158% DV) |
| Vitamin E | 1.3 mg (9% DV) | 1.7 mg (11% DV) |
| Vitamin K | 4.1 mcg (3% DV) | 3.8 mcg (3% DV) |
Advantages of eating sweet potatoes
1. prevents type 2 diabetes
Some research suggests that antioxidants found in sweet potatoes can help prevent type 2 diabetes. These compounds can help secretion of insulin, sensitivity and metabolism of glucose (sugar).
Anthocyans of purple sweet potatoes can also reduce inflammation and oxidative stress, increasing the risk of type 2 diabetes.
2. Supports intestinal health
The fiber found in the soft potato shoes is linked to better intestinal health. In a laboratory study, the fibers extracted from the sweet potato skin increased beneficial bacteria and a decrease in harmful bacteria in the intestine. Researchers have concluded that soft potato skin can have prebiotic effects. However, more human research is necessary.
3. Includes ocular health
Sweet potatoes are rich sources of vitamin A and beta-carotene, vital with ocular health. Without enough vitamin A in your diet, you can be at risk of night blindness and certain eye diseases.
Therefore, eating soft potatoes can help you meet your vitamin A needs and maintain your eye health.
4. Reduces cholesterol levels
Research shows that consumption of sweet potatoes can help prevent dyslipidemiaThis can increase the risk of cardiovascular disease. A study revealed that sweet potato fibers and other antioxidants reduce the absorption of food fats. This can help keep cholesterol from low density lipoproteins (LDL) and total cholesterol rate and reduce the risk of dyslipidemia.
5. Reduces the risk of cancer
Initial research has revealed that sweet potatoes can reduce the risk of cancer. In an animal study, mice with colon cancer were fed with purple sweet potatoes for 18 weeks. At the end of the study, mice experienced significant reductions in the size and number of their tumors, perhaps due to the anthocyan content of sweet potatoes.
The results are promising, but more human trials are necessary to validate them more.
Safety and precautions
For most people, eating sweet potato skin is safe and healthy. However, some people may need to limit their consumption of sweet potato skin or to avoid it completely. This includes:
- Allergies: Although rare, some people may have a sweet potato allergy. You should avoid soft potato skin if you are allergic to sweet potatoes.
- Low fiber diet: Sweet potatoes with the skin are considered a fiber -rich food and, therefore, do not fit into a low fiber diet. Eating soft potato skin during a low fiber diet can cause stomach ache or other gastrointestinal problems.
- Problem swallowed: People with difficulty swallowing can consider puree the skin.
- Kidney stones: Sweet potatoes and their skin contain oxalates or antinutrients in certain plant foods that can be binded to nutrients inside your body and can also increase the risk of kidney stones. Sweet potato skins are considered high in oxalates, but bubble or steam cooked reduce their oxalate content.
- Possible contaminants: Like many other vegetables, sweet potatoes can be a source of contaminants such as pesticides and dirt. The skin is particularly subject to that because it is the most external layer. You can remove dirt and pesticides from the skin with water and a scouring brush.
- Rotten or moldy: Your sweet potato may have turned badly if it feels, is soft, discolored or ratatious.
How to use sweet potato skins
There are many ways to use both soft potatoes and their skins. They can be boiled, baked, roasted, fried, fried in the air or in the microwave. They can be used as a main main course or accompanying dish for breakfast, lunch or dinner.
Some common ways to enjoy sweet potatoes with the skin include:
- Sweet potato fries
- Roasted, cooked or festoon sweet potato
- Sweet potatoes
- Sweet potato puree
- Sweet potato salad
- Soft potato skins charged
Keep raw potatoes in a cool and dry place like a pantry. They usually last at room temperature for a few weeks. Sweet or prepared potatoes must be refrigerated or frozen.
Main to remember
- Sweet potatoes are rich in nutrients and versatile, offering multiple health benefits.
- Eating the skin is safe and encouraged because it is rich in fiber and supports the intestine, the heart and the health of the eyes.
- Most people can enjoy sweet potato skin, but those with low fiber or swallowing diets may need to limit it. Consult a health care provider if you are not sure to include soft potato skin in your diet.
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