Outstanding nutritional value of sweet potato skins
Not only the intestines, the khoosts of sweet potatoes are also a treasure trove of nutrients. A whole-ksk baked sweet potato (180g) provides 162 calories, 5.9g of fiber, 35mg of vitamin C and double the amount of potassium when peeled. This makes whole sweet potatoes the optimal choice for those who want to supplement healthy energy.
Dr. Allison Herries, a nutritionist in the US, emphasizes: "Sally potato skins are a natural source of soluble fiber, which helps nourish beneficial gut bacteria and reduce the risk of digestive disorders".
In addition to fiber, the skin is rich in beta-carotene, a precursor to vitamin A, which plays an important role in protecting the eyes and reducing the risk of chickenpox.
Many surprising health benefits
Firstly, sweet potato peels help stabilize blood sugar thanks to their high fiber content, which helps reduce the risk of type 2 diabetes. The antioxidants in purple sweet potatoes have also been shown to increase insulin sensitivity.
Second, sweet potato skins are good for the heart. The potassium and fiber content helps control blood pressure, while reducing the absorption of bad fats, thereby supporting cholesterol reduction.
Third, animal research shows that anthocyanin in purple sweet potatoes has the ability to inhibit tumor growth, opening up the prospect of cancer prevention.
Eating sweet potatoes with the skin not only helps supplement vitamins but also has powerful anti-inflammatory and antioxidant effects, says Brittany Lubeck, a clinical nutritionist.
How to eat sweet potato skins safely and deliciously
For most people, eating sweet potato peels is safe. However, people with a low-fiber diet, difficulty swallowing or are receiving treatment for kidney stones should limit it.
To be safer, wash and scrape the skin thoroughly with a towel before cooking to remove dirt, dust and pesticide residues. When cooking, you can try:
Whole baked sweet potato
crispy roasted sweet potato peels
soft boiled sweet potatoes to puree
Whole Scalp Sweet Potato Salad
This preparation method both retains nutrients and makes the dish more attractive.
Instead of giving up, take sweet potato skins as an important part of your meal. With its rich fiber, vitamins and antioxidants, sweet potato skins not only help you feel full for a long time, but also contribute to protecting the heart, eyes, intestines and can prevent disease.
As expert Allison Herries affirmed: "A whole-shelled sweet potato is not only delicious but also brings many long-term health benefits".
