Health Desk
Tv10 Punjab
Sandeep Dhand Nutritionist And Health Educator
INTRODUCTION : Sweet potato, also known as Shakarkandi, is one of the healthiest and most affordable foods available. It is widely eaten in India, especially during winters, and is loved for its sweet taste and soft texture. Sweet potatoes are not just tasty; they are packed with nutrients that help improve overall health.
This humble root vegetable has been used for centuries in traditional diets and Ayurveda. It provides energy, supports digestion, strengthens immunity, and helps in managing many health problems. Whether you are young, old, healthy, or dealing with a medical condition, sweet potato can be a great addition to your daily diet.
In this article, we will explain what sweet potato is, its nutritional value, and its health benefits in very simple language. We will also discuss how to eat it, who should be careful, and why it is considered a natural medicine food.
What Is Sweet Potato?
Sweet potato is a root vegetable that grows underground. It belongs to the morning glory family. Unlike regular potatoes, sweet potatoes have a naturally sweet taste and come in different colors like orange, purple, red, and white.
In India, sweet potato is commonly boiled, roasted, or steamed and sold by street vendors, especially in winter. It is also used in curries, chaat, soups, and even desserts.
Sweet potato is different from potato:
It has more fiber
It has more vitamins
It has a lower glycemic load when eaten properly
It is easier to digest
Nutritional Value of Sweet Potato
Sweet potato is rich in many essential nutrients needed for good health.
Main nutrients in sweet potato:
Carbohydrates – for energy
Dietary fiber – for digestion
Vitamin A (beta-carotene) – for eyes and immunity
Vitamin C – for immunity and skin
Vitamin B6 – for brain and nerve health
Potassium – for heart and blood pressure
Magnesium – for muscles and bones
Antioxidants – to fight disease
Because of this rich nutrition, sweet potato is often called a natural multivitamin food.
Sweet Potato Gives Instant Energy
Sweet potato is an excellent source of healthy carbohydrates. These carbohydrates provide energy to the body slowly and steadily.
Unlike refined foods like white bread or sugar, sweet potato does not cause a sudden spike in energy followed by weakness. It keeps you active for a longer time.
Who benefits from this?
Students
Working professionals
Farmers and laborers
Athletes
People feeling weakness or fatigue
Eating sweet potato in the morning or afternoon helps reduce tiredness and improves stamina.
Helps Improve Digestion
One of the biggest benefits of sweet potato is its high fiber content. Fiber plays a very important role in keeping the digestive system healthy.
How sweet potato helps digestion:
Prevents constipation
Improves bowel movement
Keeps stomach clean
Reduces gas and bloating
Supports healthy gut bacteria
People who suffer from chronic constipation, acidity, or indigestion can benefit greatly from eating boiled sweet potato.
Helpful for Weight Management
Many people think sweet potato causes weight gain because it is sweet. This is a myth.
Sweet potato actually helps in weight control when eaten in the right quantity and method.
Why sweet potato helps in weight loss:
High fiber keeps you full for longer
Reduces hunger and cravings
Prevents overeating
Provides nutrients without excess fat
Boiled or steamed sweet potato is best for people trying to lose weight.
Controls Blood Sugar Levels
Sweet potato is beneficial for diabetic patients when consumed properly.
It has a low to moderate glycemic index, especially when boiled. The fiber slows down sugar absorption in the blood.
Benefits for diabetes:
Helps control blood sugar spikes
Improves insulin sensitivity
Provides energy without harmful sugar rush
👉 Important: Diabetic patients should eat sweet potato in limited quantity and preferably after consulting a nutritionist or doctor.
Strengthens the Immune System
Sweet potato is rich in Vitamin A, Vitamin C, and antioxidants, which are essential for a strong immune system.
How it boosts immunity:
Protects against infections
Helps body fight viruses and bacteria
Speeds up recovery from illness
Improves white blood cell function
Eating sweet potato regularly during winter helps protect against cold, cough, and flu.
Good for Eye Health
The orange color of sweet potato comes from beta-carotene, which converts into Vitamin A in the body.
Vitamin A is very important for:
Good eyesight
Preventing night blindness
Keeping eyes moist
Reducing risk of eye infections
Children, elderly people, and people who use screens for long hours should include sweet potato in their diet.
Supports Heart Health
Sweet potato is rich in potassium and fiber, which help maintain heart health.
Heart benefits:
Controls blood pressure
Reduces bad cholesterol (LDL)
Improves blood circulation
Reduces risk of heart disease
Replacing refined carbs with sweet potato can support long-term heart health.
Improves Skin and Hair Health
Sweet potato is excellent for glowing skin and healthy hair.
Skin benefits:
Vitamin A repairs skin cells
Vitamin C helps collagen production
Antioxidants slow aging
Reduces dryness and dullness
Hair benefits:
Strengthens hair roots
Reduces hair fall
Improves hair texture
People with dry skin or hair problems can benefit from regular sweet potato intake.
Helps Reduce Inflammation
Sweet potato contains natural anti-inflammatory compounds.
This helps people suffering from:
Joint pain
Arthritis
Muscle pain
Chronic inflammation
Purple sweet potatoes are especially rich in antioxidants that fight inflammation.
Good for Pregnant Women
Sweet potato is very beneficial during pregnancy due to its high nutrient content.
Benefits during pregnancy:
Provides energy
Supports baby’s growth
Prevents constipation
Boosts immunity
However, pregnant women should eat it in moderation and avoid overcooking or deep frying.
Supports Brain and Nerve Health
Sweet potato contains Vitamin B6, which is important for brain function.
Brain benefits:
Improves memory
Supports nerve health
Helps in mood regulation
Reduces stress
Students and elderly people can benefit from this.
Helps in Anemia
Sweet potato contains iron and Vitamin C, which help in improving hemoglobin levels.
While it is not a complete treatment for anemia, it supports iron absorption when eaten with iron-rich foods.
Sweet Potato in Ayurveda
In Ayurveda, sweet potato is considered:
Balya (strength-giving)
Brimhana (nourishing)
Helpful in weakness and fatigue
It is recommended for people with low strength, underweight, and digestive issues.
Best Ways to Eat Sweet Potato
To get maximum health benefits, the cooking method is very important.
Healthy ways:
Boiled
Steamed
Roasted
Mashed without butter
Avoid:
Deep frying
Excess sugar or syrup
Eating with heavy sauces
Adding lemon juice or black pepper improves digestion.
Best Time to Eat Sweet Potato
Morning or afternoon is best
Avoid eating late at night
Can be eaten as breakfast, snack, or light meal
Who Should Be Careful?
Although sweet potato is healthy, some people should be cautious.
Be careful if you have:
Kidney disease (high potassium)
Severe diabetes
Digestive sensitivity
Always eat in moderation and seek medical advice if needed.
Sweet Potato for Children
Sweet potato is excellent for children.
Benefits for kids:
Supports growth
Improves immunity
Provides energy
Easy to digest
Boiled sweet potato mashed with a little ghee is a healthy option.
Sweet Potato for Elderly People
For elderly people, sweet potato:
Improves digestion
Prevents constipation
Provides energy
Supports immunity
Soft, boiled sweet potato is best for seniors.
Sweet Potato as a Winter Superfood
Sweet potato is especially beneficial in winter:
Keeps body warm
Boosts immunity
Provides seasonal nutrition
This is why it is traditionally eaten in cold weather.
Common Myths About Sweet Potato
Myth 1: Sweet potato causes diabetes
👉 Truth: When eaten in moderation, it helps control blood sugar.
Myth 2: Sweet potato causes weight gain
👉 Truth: It helps in weight control due to fiber.
Myth 3: Sweet potato is only for winter
👉 Truth: It can be eaten year-round.
Conclusion
Sweet potato is a natural, affordable, and powerful superfood. It provides energy, improves digestion, supports immunity, protects the heart, improves skin and eyes, and helps in managing many health conditions.
When eaten in the right way and quantity, sweet potato can be part of a healthy diet for children, adults, elderly people, and even patients.
Instead of processed foods, adding sweet potato to your diet is a simple step toward better health. Sometimes, the best medicine comes from nature, and sweet potato is a perfect example of that.