Can You Live on Sweet Potatoes? - DrWeil.com (2024)
I’ve heard that sweet potatoes are by far the most nutritious vegetable and that you could live on a diet consisting only of sweet potatoes. Is there truth to either or both of these statements?
Sweet potatoes are a traditional staple, and much better for you than regular white potatoes, but as there are no contests for the “most nutritious” vegetable, I can’t verify the claim you heard. Nor should you believe that you could live on sweet potatoes alone – you wouldn’t do well on such a limited diet. (You wouldn’t get enough protein, nor would they provide essential fats.)
However, sweet potatoes are packed with nutrients, including fiber, copper and carotenoids, precursors of vitamin A found in fruits and vegetables. Sweet potatoes also rank much lower on the glycemic index scale than white potatoes, which means that even carbohydrate-sensitive individuals can include them in their diets.
You may be interested to know that vegetables labeled “yams” are really varieties of sweet potatoes, and all are cousins of morning-glories that come in different colors and textures. Moist, orange-fleshed varieties are often called “yams” while drier, yellow-fleshed ones usually are called “sweet potatoes.” Both types are unrelated to regular white potatoes. (True yams are gigantic tropical tubers seldom seen in U.S. grocery stores.)
Sweet potatoes are so good for you that I encourage you to eat them often, at any time of the year. They’re not just for holiday meals where they’re often served loaded with added sugar and fat. You’re better off baking moist, orange-fleshed sweet potatoes in a medium oven (about 350 degrees). They should need no added sugar. You can cook drier types in the microwave (five to 10 minutes on high, depending on size; be sure to prick them first with a fork). You can also pan fry sweet potatoes in a little olive oil. Or you can roast them: just peel and cube them, toss in olive oil, salt, and pepper and spread in a baking pan (do not crowd). Roast them in a 450 degree oven until they are nicely browned (stir them every 10 minutes to make sure all sides are browned). Try these recipes: Roasted Root Vegetables and Vegetarian Shepherd’s Pie.
Nor should you believe that you could live on sweet potatoes alone – you wouldn't do well on such a limited diet. (You wouldn't get enough protein, nor would they provide essential fats.)
But unless you ate 34 sweet potatoes a day, or 84 white potatoes, you would eventually run into a calcium deficiency. You would also need 25 white potatoes a day to get the recommended amount of protein.
While there really are no disadvantages to eating sweet potatoes, Rizzo says that having one on its own as a meal doesn't provide enough protein to be satiating. Combine your sweet spud with lean protein like eggs, skinless chicken, Greek yogurt, beans or chickpeas to make it more filling.
Sweet potatoes maintain the level of vitamin A in your body. Vitamin A is important for the lungs to keep them healthy. If there is any kind of deficiency, it may cause respiratory disease. The nutrients present in sweet potatoes work to run the functioning of your lungs properly.
Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.
Some of the best options include: Grains like rice and pasta, which are rich in carbohydrates and provide you with the energy you need in survival situations. Legumes, which are a great source of protein and fiber. They are easy to store and can be used in a variety of dishes.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them!
Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Although it is not considered harmful, the color of the skin and nails may turn orange. Additionally, sweet potatoes are rich in carbohydrates.
Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total.
Lung-damaging foods can include processed meats, sugary drinks and trans fats. These can increase inflammation and oxidative stress, which harms lung function. Excessive salt and fried foods may worsen respiratory conditions by promoting fluid retention and inflammation.
Sweet potatoes keep you feeling fuller for longer. They also help balance your blood sugar levels which enhances the functioning of your brain. The humble sweet potato offers your brain a good dose of antioxidants. Especially one called anthocyanin, which may have beneficial memory enhancing effects1.
Potatoes are abundant in potassium, says the National Institutes of Health, a mineral that supports your nerves, muscles, kidneys and heart. Potassium also plays a key role in regulating blood pressure.
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
Additionally, sweet potatoes are rich in dietary fiber, beta carotene, vitamins C and E and manganese, all of which can assist with healthy bowel movements and reduce toxins in the colon. Yogurt.
Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors.
While the human body can survive without food for some time (even weeks if hydration is maintained), the average person needs 2000 - 2400 calories per day to maintain caloric balance, and more if they are engaged in strenuous activity.
Yes, potatoes provide all of the nutrients required to live a healthy and active life. There are numerous accounts of people going on potato only diets any where from two months to a full year with resulting improvements in health markers and often weight loss.
Introduction: My name is Kelle Weber, I am a magnificent, enchanting, fair, joyous, light, determined, joyous person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
