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Sweet Potato Nutrition Facts and Health Benefits

By Rob Poulos...

When you’re in need of more nutrients in your diet, consider the sweet potato. In addition to being surprisingly delicious, sweet potato nutrition facts tell us that they are shockingly nutritious!

That’s right this root vegetable normally relegated to Thanksgiving only to be forgotten for the rest of the year is not only a major source of important nutrients, but it is one of those all-important fat burning foods. Because of what has been learned about sweet potato nutrition in recent years, I feel confident recommending this vegetable based on its many health benefits.

About the Sweet Potato

What’s important to know about the sweet potato is that it is packed with lots of things that promote good health, which is a crucial factor in burning fat for weight loss. Let’s start with the vitamins found in one medium sweet potato.

The most abundant vitamin found in a sweet potato is vitamin A, which gives you more than 300% of your daily value of vitamin A. That bright orange color (for which beta carotene is partially responsible) that makes the sweet potato stand out in a crowd is (part of) what makes them so nutritious.

Other vitamins found in relatively high quantity in the sweet potato include vitamins C B5 and B6, which all contribute to general health and fat loss.

What’s more important about sweet potato nutrients is that this vegetable is low in calories, especially for the nutritional impact it has on health and fat burning. With just 112 calories in 1 sweet potato (more than enough to satisfy your appetite), you’ll be happy to know that you’re getting plenty of potassium (13%), copper (10%) and manganese (17%) in those calories!

When it comes to fat burning, one sweet potato gives you 2 grams of protein, nearly 4 grams of fiber and more than 26 grams of carbohydrates so you get plenty of fat burning nutrients and energy to help you burn a little more.

But what does this all mean?

Sweet Potato Health Benefits

The reason it’s important to know sweet potato nutrition facts is so that you can understand the health benefits of the sweet potato.

For example, the vitamin A/beta carotene found in sweet potatoes has cancer-fighting abilities for many types of cancer. Other health benefits of the sweet potato include its reputation as a top dog antioxidant. The antioxidant properties in the sweet potato—from vitamins A & C—acts as an immune booster to help keep you healthy.

When you need to reduce swelling after a particularly grueling fat burning workout, you’ll be happy to know that the beta carotene, vitamin C and magnesium in the sweet potato has anti-inflammatory properties that can help.

When it comes to burning fat, very few foods have the same health benefits as the sweet potato. With 16% of your daily value of fiber, sweet potatoes aid with easier digestion. And fiber takes more energy to burn, making the sweet potato a major fat burning food.

Now…how to incorporate the health benefits of the sweet potato into your diet!

Low Calorie Sweet Potato Recipes

Sweet potatoes are versatile enough to be dinner or dessert, but you can also use the sweet potato for just about any recipe that calls for potatoes. Pair these with your favorite lean protein for a truly fat-burning meal.

Mashed Sweet Potatoes: Chop up 1 sweet potato and cover it in water. Boil for 8 minutes or until tender. Drain and add a teaspoon of olive oil while mashing to get the most beta carotene and a bit of flavor. Calorie count: 152.

Sweet Potato Fries: Cut one sweet potato into your favorite fry shape, toss with a teaspoon of olive oil, 1 tbsp. chopped rosemary and black pepper to taste. Bake ‘fries’ at 450° Fahrenheit for 20 minutes or until tender. Calorie count: 159.

Baked Sweet Potato: Poke holes in sweet potato and bake at 400° for 1 hour or until tender. Calorie count will depend on the fixings, just remember to keep them low in calories!

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