While white sweet potatoes of the white variety are a less widely consumed than their more popular orange counterparts, they have a very high nutritional value. If you haven’t incorporated them into your meals plan, you are lacking a great source of added health. They are also multi purposeful and offer many vital nutrients in the body hence a must have in the kitchen. Want to know the benefits of these starchy vegetable? Let’s dive in!
What Are White Sweet Potatoes?
White sweet potatoes are sweet potato with pale-yellow flesh, slightly less sweet than most typical sweet potatoes with a orange color inside. Genus; It is part of the same family as orange sweet potatoes but has different flavors and nutrients.
Differences Between White and Orange Sweet Potatoes
The nutritional values of white and orange sweet potatoes are almost the same but the later is sweeter than the former. They also localized, less juicy with their skin and usually has a crumbly texture as opposed to the juicy texture of some oranges. However, white sweet potatoes remain packed with lots of health benefits as described herewith.
Nutritional Profile of White Sweet Potatoes
White sweet potatoes are packed with essential nutrients that contribute to overall well-being.
Vitamins and Minerals
White sweet potatoes contain Vitamin C, B vitamins and potassium, calcium and magnesium. These nutrients play roles in many other body functions such as immune support, bone density among others.
Macronutrient Content
They also contain complex carbohydrates which are known to supply energy for an extended period of time. In addition, they are not very high in fibre and protein, a factor that makes them a perfect diet for most people in terms of extended satisfaction.
Nutritional Values of White Sweet Potato (Per 130 grams)
- Calories: 110-120 kcal
- Carbohydrates: 26-30 grams
- Fiber: 3-4 grams
- Sugars: 6-7 grams
- Protein: 2 grams
- Fat: 0.1-0.2 grams
- Water Content: About 77-80%
Vitamins:
- Vitamin C: 20-25% of the Daily Value (DV)
- Vitamin B6: 10-15% of the DV
- Vitamin A (Beta-Carotene): Small amounts compared to orange sweet potatoes
- Vitamin E: 2-3% of the DV
Minerals:
- Potassium: 400-450 mg (8-10% of the DV)
- Calcium: 20-25 mg (2% of the DV)
- Magnesium: 15-20 mg (4-5% of the DV)
- Phosphorus: 30-40 mg (4% of the DV)
- Iron: 0.6-0.7 mg (3-4% of the DV)
They contain energy – yielding complex carbohydrates, dietary fiber necessary for proper digestion, vitamins and mineral elements which are necessary for good health. It also has a very low fat content and hence it is very advisable to be included in the recommended daily allowances.
Top 10 Health Benefits of White Sweet Potatoes
1. High in Fiber for Improved Digestion
White sweet potatoes are very nutritious especially when it comes to the intake of dietary fiber that is good for digestion. Fiber makes stool bulky, reduces the chances of constipation and provides nutrition to the friendly bacteria present in the gut.
2. Rich in Antioxidants for Fighting Inflammation
These tubers are full of antioxidants, meaning they assist in eliminating lifted free radical in the body. Vitamin C and beta-carotene act as antioxidants in the body and help in the reduction of inflammation which would lead to less likelihood of developing chronic illnesses including heart diseases and cancer.
3. Supports Healthy Vision
The white sweet potatoes are nutritious plants which can provide vitamin A and beta carotene which are important in maintaining ones eyesight. Vision night and poor eyesight due to aging, which can be corrected by getting adequate amount of Vitamin A since it assists in covering the eye outer layer and provides proper functioning of retina.
4. Helps Regulate Blood Sugar Levels
White sweet potatoes contain fiber, which makes them not as high in glycemic index as one might expect. This means that they secrete sugar into the blood stream slowly so as to avoid fluctuation in blood glucose levels. This is especially true in the case of people with diabetes as well as anyone who wants to keep their blood sugar under control.
5. Great Source of Energy
White sweet potato contains complex carbohydrates which make them give a consistent energy supply. These carbs are not rapidly absorbed in the body like simple sugars are but rather are slowly released in the body so that there are no energy highs and lows in the day.
6. Supports Heart Health
Containing potassium, white sweet potatoes have a positive effect on blood pressure since they have the ability to offset the negative effects that are caused by sodium. Potassium intake is important for cardiovascular health since it could prevent hypertension and or stroke.
7. Promotes Skin Health
Because of its contents of vitamins C and E, eating white sweet potatoes can be beneficial to the skin. Vitamin C enhances the production of collagen,-an elastic fiber, which assists in minimizing growth of wrinkle on the skin. On the other hand vitamin E is an antioxidant that works help protect skin cells to prevent them from being damaged by oxidative stress and AGING.
8. Enhances Immune Function
White sweet potatoes contain a great amount of vitamin C that is necessary for the immune system and the body’s defense against illnesses.
9. Supports Weight Loss
White sweet potatoes have that type of fiber that tends to make one to feel full and therefore satisfied for longer time. This may help avoid eating more food in a particular meal and comes handy when one is on a diet and aims at cutting down calorie intake. Also, they contain little or no fat and calories thus making them friendly to people with weight-conscious diets.
10. Improves Bone Health
Calcium and magnesium are some of the minerals found in white sweet potatoes and these nutrients are very essential for bone health. It is believed that their regular use will aid the nutritional wellbeing of your bones to prevent the diseases like the osteoporosis in future.
How to Include White Sweet Potatoes in Your Diet
Euonymus alatus, White sweet potatoes are useful in different ways since they can be prepared in many different ways. They can be boiled or boiled and mashed, fried, or steamed and served as a vegetable accompaniment to meat, poultry, fish, or other meals they can be added in soups, stews, and casseroles. It is great to bake it with olive oil, salt, and pepper for once in a while a tasty snack to munch on.
Simple Recipe: Roasted White Sweet Potatoes
- Preheat oven to 400°F (200°C).
- Cut sweet potatoes into cubes.
- Toss with olive oil, salt, pepper, and your favorite herbs.
- Spread on a baking sheet and roast for 25-30 minutes until crispy on the outside and tender on the inside.
Conclusion
The white sweet potatoes are packed with nutrients and they have a long list of health benefits such as enhancing digestion, maintaining blood sugar levels, and enhancing skin health as well as enhancing immunity. They can be incorporated into one’s diet to achieve a positive enhancement of his or her wellbeing easily. White sweet potatoes are perfect for those seeking to shed off some pounds, build up their immune system or just enjoy their meals while being healthy
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