Calories in sweet potatoes

Sweet potatoes are a popular food in many parts of the world. It is a good source of fiber, potassium, vitamins and other essential nutrients. So how many calories are in sweet potatoes and what are the benefits of eating sweet potatoes to the body?

A 124 g serving of mashed sweet potato contains about 98.7 g of water. The table below shows the nutrients found in sweet potatoes, sweet potato calories and recommended daily intake for adults. The exact amount will depend on age, gender, and activity level (for calories).

Sweet potatoes also contain B vitamins, calcium and other essential vitamins and minerals. Eating sweet potato skins can increase the nutritional value of this food. The color of potatoes can vary from white to yellow and purple to brown. However, no matter the color, sweet potatoes provide many nutrients.

Improves insulin sensitivity in diabetes
In a 2008 study, researchers found that white-skinned sweet potato extract improved insulin sensitivity in people with type 2 diabetes.
Prior to that, in 2000, lab rats ate either white-skinned sweet potatoes or an insulin-sensitive substance, called troglitazone, for 8 weeks. The results showed that insulin resistance levels improved in those who ate sweet potatoes. However, more human studies are needed to better understand this benefit.

The fiber in sweet potatoes is also important. Studies show that people who consume more fiber have a lower risk of type 2 diabetes. A serving of 124 grams (g) of mashed sweet potatoes or about half a cup provides about 2.5 g of fiber.
The 2015-2020 Dietary Guidelines for Americans recommend that adults 19 years of age and older consume 22.4 g to 33.6 g of fiber per day, depending on age and sex.
Maintain healthy blood pressure levels
The American Heart Association (AHA) encourages people to avoid foods that contain high amounts of added salt and instead consume more potassium-rich foods to maintain the system healthy heart.
A 124g serving of mashed sweet potatoes provides 259 milligrams (mg) of potassium or the equivalent of about 5% of an adult's daily requirement. Current guidelines recommend that adults consume 4,700 mg of potassium per day.
Reduces Cancer Risk
Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a vitamin. The body converts it to the active form of vitamin A.
Antioxidants may help reduce the risk of many different types of cancer, including prostate and lung cancer.
Antioxidants like beta-carotene can help prevent cell damage caused by unstable molecules called free radicals. If the level of free radicals in the body is too high, it can lead to cell damage and increase the risk of several diseases.
Get antioxidants from food sources like sweet potatoes, which can help prevent certain diseases, such as cancer.
Improve digestion and regular bowel movements
The fiber content in sweet potatoes can help prevent constipation and help you to have regular bowel movements for a healthy digestive system. In addition, many studies show that a high-fiber diet reduces the risk of colorectal cancer.

Protect eye health
As mentioned above, sweet potatoes are a good source of vitamin A in the form of beta-carotene. After age 18, the Dietary Guidelines recommend 700 mg of vitamin A per day for women and 900 mg per day for men. Vitamin A is important for eye health.
According to The National Institutes of Health Office of Dietary Supplements (ODS), one baked sweet potato will provide about 1,403 mcg of vitamin A or 561% of a person's daily requirement. People.
Vitamin A also acts as an antioxidant. Along with other antioxidants, it can help protect against many diseases.

Boosts immunity
A 124g serving of sweet potatoes provides 12.8 mg of vitamin C. Current guidelines recommend a daily supplement of 75 mg of vitamin C for adult women and 90 mg for adult men .
A person who consumes little or no vitamin C can develop scurvy.
Vitamin C also supports the immune system and enhances iron absorption. Therefore, low intake of vitamin C may increase the risk of iron deficiency anemia.
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Articles refer to sources: nutritionix.com, medicalnewstoday.com, healthline.com