Experts show how to eat sweet potatoes to maximize nutrition

Sweet potatoes are packed with nutrients, and their skin may be the healthiest part, according to health news site Verywell Health.

Whole sweet potatoes are a great source of carbohydrates, micronutrients, and phytonutrients, Lubeck explains. Sweet potatoes are also rich in fiber, protein, vitamins A and C, potassium, iron, and calcium.

In general, the benefits of sweet potatoes with skin are the same as those of peeled sweet potatoes. But the important thing here is that the amount of nutrients is significantly increased, which leads to increased benefits. Some of the benefits include:

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Prevent diabetes. Some studies suggest that the antioxidants in sweet potatoes may help prevent type 2 diabetes by promoting insulin secretion, increasing insulin sensitivity, and sugar metabolism.

Anthocyanins in purple sweet potatoes may also reduce inflammation and oxidative stress, thereby reducing the risk of type 2 diabetes.

Supports gut health. The fiber in sweet potato skins helps improve gut health. Laboratory studies have shown that fiber from sweet potato skins increases beneficial bacteria and decreases harmful bacteria in the gut. The researchers concluded that sweet potato skins may have a beneficial effect on the beneficial bacteria.

Improve eyesight. Sweet potatoes are a rich source of vitamin A and beta carotene, which are important for eye health. A lack of vitamin A in the diet can cause night blindness and some eye diseases. Eating sweet potatoes can help meet your vitamin A needs and maintain eye health.

Lower cholesterol levels. Research shows that eating sweet potatoes can help prevent dyslipidemia, which can increase the risk of heart disease. Research shows that the fiber and other antioxidants in sweet potatoes reduce the absorption of fat from food. This can help control bad cholesterol and total cholesterol, and reduce the risk of dyslipidemia.

Reduced risk of cancer. Preliminary research suggests that sweet potatoes may reduce the risk of cancer. In an animal study, mice with colon cancer were fed purple sweet potatoes for 18 weeks and experienced a significant reduction in the size and number of tumors. This may be due to the anthocyanin content of sweet potatoes.

Who should be cautious when eating sweet potatoes with the skin?

In general, eating sweet potato skin is safe and recommended because it is rich in fiber, which supports gut, heart, and eye health.

However, some people should limit their intake of sweet potato skins or avoid them altogether, including:

People on a low-fiber diet : Sweet potatoes with the skin are very high in fiber, so they are not suitable for low-fiber diets. Eating the skin in this case can cause stomach upset or other digestive problems.

Difficulty swallowing : People who have difficulty swallowing may consider pureeing the sweet potato skin.

Kidney stones : Sweet potatoes and their skins contain oxalates, which can increase the risk of kidney stones. However, boiling or steaming them will reduce the oxalate content.