According to Ms. Isha Lall - nutritionist and Ayurvedic health coach (India), many people often throw away sweet potato peels, but in fact, this part of the peel contains many nutrients that are beneficial to health.
Health benefits of sweet potato skins
Rich in fiber and prebiotics: Sweet potato skins are high in fiber, which helps nourish beneficial bacteria in the intestines, improve digestion and help you feel full longer. In fact, a freshly peeled sweet potato provides twice as much fiber as the peeled sweet potato meat.
Antioxidants: Sweet potato skins contain phenolic compounds and flavonoids, which are powerful antioxidants that help protect the body from free radicals, reduce inflammation and improve overall health.
Increase vitamins: Sweet potato skins have higher levels of vitamins C and E than meat, supporting skin health and the body's immunity.
Provides essential minerals: Sweet potato skins provide important minerals such as potassium, magnesium and manganese, which play an essential role in maintaining cardiovascular health and muscle function.
How to add sweet potato peels to your diet
If you feel unfamiliar or do not like eating sweet potato skins, here are some ways to add skins to your daily meals:
Baked sweet potatoes: Mix the whole sweet potato with olive oil, paprika and rosemary, then bak until crispy. You won't recognize sweet potato peels, because they will become crispier and more flavorful.
Add to the soup: Cut the sweet potatoes into small pieces and cook with the soup or stew. Sweet potato peels will enhance the texture and nutrition of the dish.
Sweet potato butter: Scalp the sweet potato and mix with almond butter, cinnamon and dates to create a sweet, fatty avocado dish.
crispy sweet potatoes: Slice the sweet potatoes thinly, baking them with olive oil and spices to create a crispy and nutritious and delicious fried sweet potato.
Ms. Isha Lall also emphasized that peeling sweet potatoes causes food waste, and studies show that up to 20% of the nutritional value of sweet potatoes is removed with the skin.
Sweet potato skins are not only edible but are also a winter superfood, rich in magnesium and vitamin C. Incorporating sweet potato skins into your diet will help improve gut health, boost immunity and support overall health.
