- Could cut back the chance of most cancers
- Could assist digestive well being
- Could assist handle type-2 diabetes
- Good for eye well being
- Could assist immune operate
- Could assist the mind and nervous system
- Could assist coronary heart well being
- Could also be liver protecting
- Are low in fats
- Are dietary worth for cash
Uncover our full vary of well being profit guides or take a look at a few of our greatest candy potato recipes, from our feta & kale loaded candy potato to our spinach candy potato & lentil dhal.
Dietary profile of candy potato
An 80g serving of candy potato (steamed) supplies:
Extra like this
- 67kcal / 285kj
- 0.9g protein
- 0.2g fats
- 16.3g carbohydrates
- 6.7g sugar
- 280mg potassium
- 3012 mcg carotenes
- 14mg vitamin C
An 80g serving of candy potato, or one medium potato, counts in the direction of one in all your five-a-day, in contrast to white potato, which doesn’t.
Learn extra about what counts in the direction of your five-a-day.
Is good potato a carb?
Edible roots like candy potato are naturally wealthy in carbs, in addition to fibre. It’s because they act as storage organs for the plant, storing up vitality for intervals of dormancy. Root greens fluctuate of their steadiness of starches, sugars and different carbs, together with fibre, with candy potato being richer in complete carbs, sugar and fibre however decrease in starch, than common white potatoes.
Though candy potatoes are a supply of carbs, being a tuber they include excessive quantities of different health-promoting phytonutrients.
How does cooking have an effect on the dietary worth of candy potato?
Cooking candy potato does cut back its beta-carotene ranges, though boiling seems to have a larger retention in comparison with baking. The excellent news, nevertheless, is that cooking candy potato seems to improve its vitamin C content material.
Well being advantages of candy potato
1. Could cut back the chance of most cancers
Whereas there are not any ‘superfoods’ that may forestall most cancers and sure threat components for most cancers are unrelated to weight-reduction plan, there’s proof that consuming a nutritious diet could cut back the chance of most cancers. Fruit and greens are excessive in antioxidants, compounds that assist defend the physique towards harm by ‘free radicals’. Research have steered that the antioxidants within the peel of candy potatoes, particularly purple candy potato, could assist cut back this oxidation course of, thereby lowering the chance of most cancers. To get probably the most out of your candy potatoes merely scrub properly earlier than cooking.
2. Could assist digestive well being
Candy potatoes are excessive in fibre, which has been proven to promote a wholesome digestive system. A lot of the analysis to date has been carried out on animals, however it could seem that top ranges of plant sterols (phytosterols) in candy potatoes could have a protecting impact on the digestive system and could also be helpful within the prevention and administration of duodenal and gastric ulcers, together with these as a result of NSAIDS (non-steroidal anti-inflammatory medication, comparable to ibuprofen).
3. Could assist handle type-2 diabetes
Attention-grabbing findings recommend that average consumption of candy potato and candy potato leaves could enhance blood sugar regulation in type-2 diabetes. Though, extra proof from well-designed trials is required to validate these findings.
4. Good for eye well being
Candy potatoes are wealthy in beta-carotene – in reality, it’s what offers this root its bright-orange color. After we eat beta-carotene, our physique converts it to vitamin A, which is then used to type mild detecting receptors within the eye. That is essential for night time imaginative and prescient and sustaining the well being of the attention.
A research by Meals & Diet Analysis discovered that purple candy potatoes include a particular group of antioxidants often known as anthocyanins, which have additionally been proven to profit the eyes.
5. Could assist immune operate
Being wealthy in beta-carotene, candy potatoes may assist immune operate. It’s because vitamin A is essential for sustaining the integrity of the mucous membranes within the respiratory system and intestine. Animal research additionally recommend that polysaccharides (easy sugars) present in candy potato, particularly the purple selection, could stimulate immune responses and doubtlessly regulate our adaptive (also called acquired) immunity.
6. Could assist the mind and nervous system
Animal research recommend protecting plant compounds in candy potatoes together with phenols and anthocyanins could assist the mind. They do that by serving to minimise neurotoxicity and by selling the manufacturing of brain-derived neurotrophic issue (BDNF). BDNF performs an essential function in nerve development in addition to being important for reminiscence and studying.
7. Could assist coronary heart well being
Being a wealthy supply of potassium, candy potatoes assist promote a wholesome coronary heart. Greater potassium consumption helps handle sodium ranges and consequently promotes more healthy blood stress, which can cut back your threat of coronary heart illness.
8. Could also be liver protecting
Plant compounds in candy potatoes, together with anthocyanins, could also be liver protecting, it’s because they assist decrease irritation and cut back free radical harm brought on by oxidation.
9. Are low in fats
Curiously, when boiled or baked, candy potatoes are nearly fat-free. Root greens could be wealthy in carbs however contribute fewer energy than the equal portion of pasta or rice. What’s extra, in contrast to pasta and rice, they contribute helpful micronutrients, together with beta-carotene, potassium and vitamin C.
10. Dietary worth for cash
Candy potatoes supply a beneficial nutrient-to-price ratio and are an essential staple the world over. They make a nutritious and filling addition to the weight-reduction plan and are fashionable with all age teams.
Are candy potatoes secure for everybody to eat?
On the entire, candy potatoes are a superb addition to a balanced weight-reduction plan and seem like secure for most individuals, with only a few reported instances of allergy.
Nevertheless, they do include compounds known as oxalates, which bind calcium and different minerals, inhibiting their absorption. Too many oxalates within the weight-reduction plan could trigger kidney stones. When you’ve got present kidney stones or are at excessive threat of growing them, you need to minimise your consumption of high-oxalate meals.
Total, are candy potatoes good for you?
Candy potatoes are root greens which are a superb supply of nutritional vitamins, minerals and plant compounds, together with beta-carotenes. They’re good worth for cash, depend as one in all your 5 a day and make a simple, nutritious swap for different carb-rich staples.
If unsure or you will have considerations relating to your weight-reduction plan and well being situation, confer with your GP or registered dietician.
Wholesome candy potato recipes
Candy potato, coconut & lemongrass soup with coriander sambal
Candy potato dhal with curried greens
Moroccan rooster with candy potato mash
Spinach, candy potato & lentil dhal
Jerk candy potato & black bean curry
Spiced rooster, spinach & candy potato stew
All our wholesome candy potato recipes
Loved this? Learn extra:
What are anthocyanins and why are purple meals so wholesome?
High 5 well being advantages of potatoes
The well being advantages of bananas
High 5 well being advantages of carrots
High 5 well being advantages of parsnips
This text was final reviewed on 27 March 2024 by Kerry Torrens.
Nicola Shubrook is a dietary therapist and works with each personal purchasers and the company sector. She is an accredited member of the British Affiliation for Utilized Diet and Dietary Remedy (BANT) and the Complementary & Pure Healthcare Council (CNHC). Discover out extra at urbanwellness.co.uk.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a publish graduate diploma in personalised vitamin & dietary remedy. She is a member of the British Affiliation for Diet and Life-style Drugs (BANT) and a member of the Guild of Meals Writers. Over the past 15 years, she has been a contributing creator to numerous dietary and cookery publications, together with Good Meals.
All well being content material on goodfood.com is supplied for normal data solely, and shouldn’t be handled as an alternative to the medical recommendation of your personal physician or some other healthcare skilled. When you’ve got any considerations about your normal well being, you need to contact your native healthcare supplier. See our web site phrases and circumstances for extra data.
