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 Benefits, Nutrition of sweet potatoes, shakarkand

  Last Updated : Nov 30,2019

5/5 stars      4 REVIEWS

Benefits, Nutrition of sweet potatoes, shakarkand 

Sweet Potato known as Shakarkand in India,  is a root vegetable which is found in the local market year-round, but they are in season in November and December. This yellow orange vegetable is sometimes shaped round like a potato and sometimes long with a bit of tapered ends. You have to choose the one that’s firm, bright coloured and not bruised. Recently sweet potatoes have come into limelight. Many nutritionist have started recommending it. Let’s check its nutrient profile and find out why are they healthy for you and how to consume it.

Oven Roasted Sweet Potatoes, Shakarkand SnackOven Roasted Sweet Potatoes, Shakarkand Snack

9  Health Benefits of Sweet Potatoes

1. Regulate Blood Pressure

2. Prevent Cancer

3. Boost Immunity

4. Promote Eye Care

5. Probably Control Diabetes

6. Minimize Cardiac Diseases

7. Aid Weight Loss

8. Cure Stomach Ulcer

9. Manages Stress

1. Sweet Potato Regulates Blood Pressure : Sweet Potato is a good source of potassium which helps is balancing the excess sodium levels in the body. Thus it maintains normal blood pressure and exerts less strain on the heart

Health Tip : To aim at benefiting the most from this tuber, try not to fry it. Instead grill it. And also use restricted quantity of salt, else it might negate the effect of potassium. Try out our tested recipe of Grilled Sweet Potato, which suits a hypertensive meal plan perfectly.

Grilled Sweet Potato, Low Salt RecipeGrilled Sweet Potato, Low Salt Recipe

2. Sweet Potato Prevents Cancer : Beta-carotene (vitamin A) which gives this vegetable its colour is a potent antioxidant. In combination with vitamin C, it helps to fight cancer cells and prevents its growth. 

Health Tip : Try to avoid pairing sweet potatoes with sugar, since cancer cells thrive on sucrose present in sugar. 

3. Sweet Potato is a Boon for Boosting Immunity : The credit for this too goes to the ‘Antioxidants’, especially vitamin C. It helps build immune cells (WBC) thus forming a line of defence against all types of infections. 

Health Tip : Pair it with another healthy veggie like tomato to create a delicacy like Grilled Sweet Potatoes Green Beans and Cherry Tomatoes for an ultimate antioxidant boost.

Grilled Sweet Potatoes, Green Beans and Cherry TomatoesGrilled Sweet Potatoes, Green Beans and Cherry Tomatoes

4. Sweet Potatoes are Beneficial for Eyes : Vitamin A is one of the key nutrients required for clear vision. And sweet potatoes have them in plentiful. ½ cup of sweet potato cubes are enough to fulfils approx. 66% of your days requirement for vitamin A. Night blindness (caused due to vitamin A deficiency), age related macular degeneration and cataracts can also be avoided with a good dose of vitamin A supplement. 

Health Tip : Other key nutrients required for eye health are protein, zinc, vitamin C and omega-3 fatty acids

Sweet Potato Tikkis with Tomato RaitaSweet Potato Tikkis with Tomato Raita

5. Sweet Potatoes May Control Diabetes : A few recent studies have exhibited a positive connection between consumption of sweet potato and diabetes management. Probably it’s the fiber in sweet potato which helps is proper secretion of insulin to control blood sugar levels well. However, more research in this area is yet to be done, since sweet potatoes are a good source of carbs too. 

Health Tip : Consume sweet potato moderately with another protein or fiber rich food. Alternatively, consider sweet potato to be added to your menu as a healthy alternative to other high glycemic index foods like rice, bread and potatoes. 

Sweet Potato and Spring Onion Soup by Tarla DalalSweet Potato and Spring Onion Soup by Tarla Dalal

6. Minimize Cardiac Diseases : Calcium , potassium and magnesium all 3 pair together to maintain healthy heartbeat and blood vessels. The antioxidants also share their bit by reducing inflammation in the arteries and keeping them free of clogging. All this minimizes the risk of cardiac disorders.

Health Tip : To keep your heart in fine fettle, include other heart friendly veggies like broccoli, onion, garlic, tomatoes and so on…. Check out the comprehensive list of Heart-friendly foods.

7. Sweet Potato Aids in Weight Loss : ½ cup of sweet potatoes gives you a handsome amount of fiber (2.9 g). This much fiber for a snack is enough to keep you full for hours and avoid bingeing on unhealthy snacks. Almost nil fat is an added benefit for weight watchers. Try our version of Baked Sweet Potato Fingers if you are reviewing healthy nutritious recipes for weight loss. 

Baked Sweet Potato Fries, Evening SnackBaked Sweet Potato Fries, Evening Snack

Health Tip : Remember, neither go overboard with the quantity of sweet potato you consume nor the frequency with which you enjoy it. Follow it with another protein rich meal and do not miss out on your regular exercise regime to achieve a healthy weight loss. 

8. Sweet Potato Helps Treat Stomach Ulcers : An antioxidant rich diet does wonders to relieve stomach ulcers. It activates your immune system to evade the harmful bacteria H. Pylori which is known to be one of the major causes of stomach ulcers. Don’t rely only on medications for your dose of antioxidants. Try natural antioxidants like Sweet Potatoes. Its sweet taste is sure to please your palate as well. 

Health Tip : Cut down on fat, spice, alcohol and caffeine certainly and let antioxidants work their magic to cure ulcer 

9. Sweet Potatoes Helps Manage Stress : Sweet Potatoes are a fairly good source of magnesium – about 8% of RDA is what ½ cup of sweet potatoes deliver. Magnesium is a vital nutrient for our body. It is required for bone strengthening, various cellular activities as well as to control normal heart beat and anxiety as well. Various studies have proven the sleep-promoting and stress-reducing power of this mineral. While magnesium is available in plenty in meat foods, vegetarians can look upon sweet potato as one of the option to build their reserves of this nutrient. 

Health Tip : Kick off the sugar laden sweet potato halwa and welcome sweet potato in the form a healthy salad – Grilled Sweet Potato in Lemon Coriander Dressing. The dressing in this recipe is also rich in vitamin C – another potent nutrient to fight stress.

Grilled Sweet Potato in Lemon Coriander DressingGrilled Sweet Potato in Lemon Coriander Dressing

Key Takeaway : Sweet Potato is a versatile, sweet root vegetable with many health benefits. Take advantage of its nutrient profile and enjoy it in moderation as a part of healthy diet.

Nutritional Facts of Sweet Potato

½ Cup sweet potato cubes is about 75 g

RDA stands for Recommended Daily Allowance.

Energy - 90 calories

Protein – 0.9 g

Carbohydrate – 21.2 g

Fat – 0.2 g

Fiber – 2.9 g

See full nutritional details of Sweet potato in Sweet potato glossary click here.

benefits of sweet potatoes shakarkand

grilled sweet potato recipe | Indian grilled sweet potato | low salt healthy snack | with 23 amazing images. You will love the interplay of flavours as well as the fabulous mouth-feel of the grilled sweet potatoes. Learn how to make grilled sweet potato recipe | Indian grilled sweet potato | low salt healthy snack | Indian grilled sweet potato is rich in potassium and magnesium, sweet potatoes are known to enhance kidney function, making them good for those having high blood pressure . grilled sweet potato is a scrumptious snack made using this beneficial veggie. Simple and easy to make, this snack features slices of parboiled, unpeeled sweet potatoes grilled to perfection and bathed in a tongue-tickling dressing with hints of tang, spice and sweetness. Relish this grilled sweet potato as soon as you prepare it, while the textures and flavours are fresh and flavourful. Tips to make grilled sweet potato: 1. You can skip adding honey in the recipe. 2. If you want to serve it later, marinade the sweet potatoes and refrigerate it. 3. Make sure to serve grilled sweet potato immediately for the best flavours. Enjoy grilled sweet potato recipe | Indian grilled sweet potato | low salt healthy snack | with detailed step by step images.
Grilling is an awesome method to make tasty snacks! It is easy and quick to cook using a griller, yet you get a special taste and attractive appearance. Moreover, it is very non-messy, so you can even make the grilled snacks while you are attending to guests or chatting with friends. The Grilled Sweet Potatoes, Green Beans and Cherry Tomatoes is one such mouth-watering snack. The combination of veggies is very good, and the olive oil together with the seasonings gives them a delectable taste and scrumptious melt-in-the-mouth texture. This is a must-try recipe, which must be tasted to be understood. Try other grilled snacks like Grilled Pumpkin Recipe or Grilled Baingan in Olive Oil and Sea Salt .
baked sweet potato fries recipe | oven baked Indian sweet potato fries | garlic shakarkand fries | with 30 amazing images. baked sweet potato fries recipe | oven baked Indian sweet potato fries | garlic shakarkand fries is a healthy alternative to deep-fried fries. Learn how to make oven baked Indian sweet potato fries. To make baked sweet potato fries, combine the sweet potato fingers, cornflour and sea salt in a deep bowl and mix well. Add olive oil and toss well again. Place the sweet potatoes on a baking tray and ensure there is a gap between each fry. You will need to put the fries in 2 baking trays. Bake in a pre-heated oven at 210ºC (420ºF) for 25 minutes, while turning the fries once in between after 12 minutes. Add the garlic powder, pepper powder and chilli powder and toss well. Serve immediately. Here is an off-beat treat that will make your evening very special! Oven baked Indian sweet potato fries is crisp and spicy enough to suit a winter’s evening, yet light enough to fit into a summer’s day too, which makes it truly an all-weather treat. Garlic shakarkand fries as easy as tossing together cut sweet potatoes, olive oil and seasonings and baking them. With so little effort, what you get is totally out-of-this-world. These fries are crisp outside, soft inside, and appetizingly flavoured. What more can you ask for?! Sweet potatoes are a source of vitamin A and vitamin C which promote skin, eye and hair health. The olive oil adds in some MUFA (mono unsaturated fatty acids) which have heart protecting benefits. While these baked sweet potato fries are non-fried, it is important to note that small quantities of cornflour has been used for coating them. Tips for making baked sweet potato fries. 1. If you see any cornflour on the potatoes, mix it well in with your fingers. 2. Place the cut sweet potatoes on a baking tray and ensure there is a gap between each fry. Enjoy baked baked sweet potato fries recipe | oven baked Indian sweet potato fries | garlic shakarkand fries | with step by step photos.
This is a radically new way to use sweet potatoes and it is sure to become one of your favourites too! Here, we have grilled the sweet potato slices with olive oil, and laced it with a mind-boggling dressing that combines tangy lemon, peppy coriander, spicy green chillies, a bit of this and a bit of that, to give you a tasteful treat. The grilled sweet potatoes not only have a wonderfully deep flavour but also a nice texture that is a little crisp outside and succulent inside. This makes the Grilled Sweet Potato in Lemon Coriander Dressing doubly special! Have a go at other sweet potato recipes like the Sweet Potato and Sesame Croquettes or Masala Sweet Potato Fries .
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Benefits, Nutrition of sweet potatoes, shakarkand
 on 16 Jun 21 08:27 AM

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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
16 Jun 21 01:53 PM
Benefits, Nutrition of sweet potatoes, shakarkand
 on 25 Jul 20 05:30 PM

Super soft and tasty!!😍😍
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Tarla Dalal    thanks
26 Jul 20 03:53 PM
Benefits, Nutrition of sweet potatoes, shakarkand
 on 02 Jun 20 04:51 PM

Hello. I have loved your tips and would surely try your recipes too. Is it advisable to boil sweet potatoes?
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Tarla Dalal    Hi, yes, you will get better texture..
03 Jun 20 10:34 PM
Benefits, Nutrition of sweet potatoes, shakarkand
 on 02 Jun 20 04:48 PM