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Addition To A Balanced Eating regimen- HealthifyMe

Candy potatoes are starchy, sweet-tasting root greens with a tube form that is available in totally different colors and sizes. They’ve a naturally candy flavour and are available in quite a lot of sorts. Attributable to their considerably decrease calorie and carbohydrate content material, candy potatoes are a more healthy substitute for all potato cravings.  Along with being low in ldl cholesterol and saturated fats, candy potatoes additionally embody dietary fibre, potassium, manganese, and vitamin B6. This superfood can also be supply of Vitamin A (as beta-carotene). 

Candy potatoes have a excessive dietary worth and are a cheap manner so as to add vitamins to a food plan. Proceed studying for extra data on the dietary worth, advantages and makes use of of candy potatoes.

Dietary Profile of Candy Potato

The flesh of candy potatoes is brightly colored, normally orange, and has a skinny, brown outer pores and skin. Nevertheless, there are extra varieties, equivalent to purple, yellow, or white. Candy potatoes are edible, each complete and peeled, as are the plant’s leaves.

Candy potatoes are available in quite a lot of textures, and the variations in texture may have an effect on their dietary worth. The healthiest candy potatoes are these with purple flesh as a result of they comprise extra anthocyanins. 

Right here is the dietary worth of 100 g of uncooked, unprepared candy potato:

  • Energy: 86 kcal
  • Protein: 1.57 g
  • Carbohydrates: 20.1 g 
  • Fibre : 3 g
  • Starch: 12.6 g
  • Potassium: 337 mg
  • Phosphorous: 47 mg
  • Calcium: 30 mg
  • Vitamin A: 709 µg
  • Beta carotene: 8510 µg

Kinds of Candy Potato

In its basic kind, candy potatoes are starchy edible roots which might be white and have robust pores and skin. Nevertheless, its color and properties might fluctuate barely relying on its selection and climatic components. The next are the key kinds of candy potatoes :

Orange Candy Potatoes

This number of candy potatoes has orange flesh and is barely sweeter compared to different varieties. They’re wealthy in beta-carotene, which turns into vitamin A that helps good imaginative and prescient, a wholesome immune system and general good well being. There may be additionally a major quantity of vitamin C, fibre and numerous antioxidants current in orange candy potatoes.

White Candy Potatoes 

White candy potatoes have a creamy white flesh and a mildly candy flavour. This selection is wealthy in carbohydrates, fibre, vitamin C, potassium, and manganese. It’s the most versatile selection resulting from its style and adaptableness to numerous recipes. 

Purple Candy Potatoes 

This kind of candy potato has a deep purple flesh and a barely nutty flavour. Purple candy potatoes get this extremely vibrant color as a result of availability of anthocyanins, a robust antioxidant that gives anti-inflammatory advantages. Purple candy potatoes are greatest for desserts due to their flavour.


Candy potatoes are a extremely nutritious complement to any food plan. They arrive in quite a lot of sorts that differ from each other by way of color and particular well being advantages. Whereas there are a whole bunch of variants worldwide, they often fall into three main classes primarily based on color and distinctive dietary traits. Orange candy potatoes are wealthy in beta-carotene, which the physique makes use of to provide vitamin A and enhance the immune system and eyesight. Whereas purple candy potatoes are stuffed with potent antioxidants and anthocyanins, white candy potatoes are excessive in carbs, fibre, and different obligatory nutritional vitamins and minerals. Due to its adaptable flavour, candy potatoes go effectively with virtually any recipe. 

Well being Advantages of Candy Potato

Candy potatoes are superfoods due to their excessive degree of vitamin. Right here’s a better have a look at the benefits and well being advantages of consuming candy potatoes:

Good for Eye Well being

Candy potatoes are supply of beta-carotene, a kind of vitamin A that helps deal with eye situations introduced on by a deficiency of the vitamin. Orange candy potatoes are the first supply of the antioxidant beta-carotene. Along with enhancing imaginative and prescient, this antioxidant aids within the remedy of xerophthalmia and cataracts. Based on Meals & Diet Analysis analysis, purple candy potatoes have anthocyanins, a specific class of antioxidants which have eye-beneficial properties.

Improves Digestion

Dietary fibre from candy potatoes naturally helps with digestion and gastrointestinal wellness. Moreover, it has a excessive focus of phytosterols, a kind of plant sterol that protects the digestive tract and prevents constipation. Candy potato phytosterols could also be efficient within the prevention and remedy of duodenal and abdomen ulcers, particularly these attributable to NSAIDs (nonsteroidal anti-inflammatory medicine like ibuprofen).

Improves Coronary heart Well being

Antioxidants and fibres support in reducing the chance of cardiovascular ailments. Candy potatoes are useful in enhancing coronary heart well being as a result of they’re excessive in antioxidants and fibre. Moreover, purple candy potatoes’ anthocyanin content material reduces the chance of coronary coronary heart illness.

Aids Weight Loss 

Candy potatoes are a superb supply of resistant starch, a filling, fibre-like carbohydrate that the physique is unable to soak up or digest. Resistant starch stimulates the discharge of peptides, which sign to the physique that you’re full. Moreover, resistant starch lowers the physique’s fats storage capability.

Improves Pores and skin and Hair Well being

Candy potato extract is helpful for pores and skin and hair as a result of it accommodates quite a lot of nutritional vitamins, together with antioxidants, nutritional vitamins A, C, and E. Whereas vitamin E helps wholesome pores and skin and hair, vitamin C will increase the manufacturing of collagen, which naturally improves pores and skin texture. The anti-inflammatory qualities of vitamin C additionally assist forestall pimples and pores and skin infections.

Regulate Blood Sugar Ranges

Regardless of having a excessive starch and sugar content material, candy potatoes have a low glycemic index, which suggests that, in distinction to different starchy meals, their sugar content material will get launched steadily into the bloodstream. The gradual breakdown of sugar within the physique reduces the prospect of excessive blood sugar ranges.

The next-fibre food plan lowers the chance of sort 2 diabetes. Due to this fact, candy potatoes’ excessive fibre content material helps to handle diabetes. Actually, one cup of baked candy potato gives roughly three grams of fibre.


Candy potatoes have a variety of well being benefits that include together with them in a each day food plan. Antioxidants are plentiful in candy potatoes, particularly within the purple and orange varieties. Antioxidants decrease the probabilities of most cancers, coronary heart illness, and ageing by combating free radicals within the human physique. Candy potatoes comprise each soluble and insoluble fibres. The intestine well being advantages vastly from each types of fibre. Candy potatoes’ orange hue is a results of their excessive beta-carotene content material. The physique makes use of this beta-carotene to provide vitamin A, which is helpful to imaginative and prescient. Candy potatoes stabilise blood sugar ranges and enhance insulin sensitivity. They’re additionally a superb addition to weight-loss diets as a result of presence of resistant starch.  

Methods to Eat Candy Potato

Candy potatoes are extremely versatile resulting from their mildly candy and nutty flavour, which pairs effectively with quite a lot of recipes. One can add candy potatoes to common meals within the following methods:

Salads and Soups

Add cooked, diced, candy potatoes to any soups or salads of selection for a nutritious addition to the meal.

Fast Snack

Slice a baked candy potato in half and high with cooked greens of selection, some cheese or yoghurt. 

Mashed Candy Potatoes

Mash the cooked candy potatoes with the assistance of a fork or blender. Add any liquid of selection, equivalent to milk, water, or yoghurt. Prime it up with some salt and herbs as per style.

Roasted Candy Potato Wedges

Minimize a medium-sized candy potato within the form of wedges. Coat with any vegetable oil of selection and unfold on a baking sheet. Sprinkle some salt and herbs if desired, and bake at 375 F for 25-35 minutes or till they flip crisp. 

Potential Aspect Results of Candy Potato

Moreover a number of well being advantages, candy potatoes even have some potential uncomfortable side effects. Listed here are some potential uncomfortable side effects to be cautious of:

  • Candy potatoes are wealthy in potassium, and when taken with drugs that enhance potassium ranges within the physique, equivalent to beta-blockers, they could trigger issues associated to extreme potassium consumption ranges within the physique.
  • Individuals with kidney issues should keep away from consuming candy potatoes as a result of an improper-functioning kidney can not take away potassium from their physique, inflicting excessive potassium ranges that may be dangerous to them. Candy potatoes comprise excessive quantities of oxalates, which might enhance calcium-oxalate kidney stones danger. 
  • Candy potatoes comprise beta-carotene, and their extreme consumption causes hypervitaminosis A (vitamin A toxicity). This extra vitamin A accumulates within the liver, and the color of the pores and skin and nails might flip orange.
  • Moreover, candy potatoes are wealthy in carbohydrates. Due to this fact, these on a carbohydrate restriction food plan ought to keep away from overindulging in them.


Candy potatoes comprise oxalates, that are substances that bind calcium and different minerals. A food plan excessive in oxalates might end in kidney stones. If you happen to at present have kidney stones or are at elevated danger of getting them, it is best to restrict the quantity of meals excessive in oxalate. Overindulging in candy potatoes just isn’t beneficial for individuals on a carb-restriction food plan or utilizing medicine that increase potassium ranges within the physique. As a result of candy potatoes comprise beta-carotene, consuming an excessive amount of of them can result in hypervitaminosis A or vitamin A poisoning. When the liver absorbs an excessive amount of vitamin A, the pores and skin and nails might develop into orange in color.

HealthifyMe Suggestion

Candy potato generally is a wholesome various to many conventional recipes. Baked candy potato fries are a scrumptious various to French fries. You can even substitute mashed potatoes with mashed candy potatoes. Along with this candy potato will also be added to pancake batter to make it extra healthful.


Candy potatoes are nutrient-dense superfoods which might be stuffed with fibre and antioxidants. It’s a starchy root that, when eaten carefully and as a part of an everyday food plan, gives a variety of well being advantages. Based mostly on their color, candy potatoes fall into three classes, every with distinctive dietary benefits. Any dietary overindulgence, although, can have unfavorable well being repercussions, so it’s greatest to stay to the beneficial each day allowance. 

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data, please contact our licensed nutritionists Right here.

Continuously Requested Questions (FAQs)

Q: What are candy potatoes?

A: Candy Potatoes are starchy, sweet-tasting tuberous roots used as root greens, that are wealthy in nutritional vitamins and vitamins. They arrive in numerous shapes, sizes, and colors. 

Q: What’s the dietary profile of candy potatoes?

A: The dietary profile of 100 g of candy potatoes is as follows: Protein: 1.57 g, Vitality: 86 kcal, Carbohydrates: 20.1 g, Dietary fibres : 3 g, Sugar: 4.18 g, Glucose: 0.96 g, Starch: 12.6 g, Calcium: 30 mg

Q: Can candy potatoes support in weight reduction?

A: Candy potatoes are useful for weight reduction resulting from their excessive fibre content material, low fats and calorie ranges and nutrient density. Nevertheless, devour carefully. 

Q: How do candy potatoes contribute to coronary heart well being?

A: Consuming potassium-rich candy potatoes helps promote a wholesome coronary heart. Larger potassium consumption means that you can excrete extra sodium, lowers your blood stress and reduces coronary heart illness danger.

Q: Are candy potatoes supply of dietary fibre?

A: candy potatoes are a superb supply of dietary fibre, each soluble and insoluble, that helps preserve correct digestion and intestine Well being.

Q: What are the antioxidants present in candy potatoes?

A: Candy potatoes are wealthy in an antioxidant referred to as beta-carotene and anthocyanins. The beta-carotene transforms into vitamin A after ingestion. 

Q: Can candy potatoes assist regulate blood sugar ranges?

A: Sure, candy potatoes regulate blood sugar ranges as they’re high-fibre. It’s extremely impactful in sort 2 diabetes. 

Q: How do candy potatoes profit eye well being?

A: Candy potatoes are wealthy in vitamin A, which performs an lively position in enhancing imaginative and prescient and eye well being.

Q: What position do candy potatoes play in supporting the immune system?

A: Candy potatoes present beta carotene, which is vital to the immune system and improves intestine well being and immunity.

Q: Can candy potatoes be a part of a diabetic-friendly food plan?

A: Sure, diabetic sufferers can devour candy potatoes. This vegetable accommodates wonderful dietary advantages, and it slowly dissolves sugar within the bloodstream, which doesn’t let the blood sugar ranges rise.

Q: How does the glycemic index of candy potatoes have an effect on blood sugar?

A: Candy potatoes have excessive fibre content material and a low glycemic index, which helps to minimize the rapid influence on blood glucose ranges. It will probably assist individuals with diabetes to maintain their blood sugar ranges in management.

Q: What are the advantages of candy potatoes throughout being pregnant?

A: The satisfactory quantity of fibre current in candy potatoes reduces blood sugar spikes and improves digestive well being, which may cut back the chance of constipation throughout being pregnant. 

Q: Are there any potential uncomfortable side effects or allergy symptoms related to candy potatoes?

A: Consuming candy potatoes in extra could cause vitamin A toxicity that may trigger pores and skin rashes and complications. Attributable to excessive fibre, extreme consumption of candy potatoes can even trigger bloating, abdomen ache and diarrhoea.

Q: How can candy potatoes be included into numerous recipes and meals?

A: There are a number of recipes by which candy potatoes go effectively. One can add them to salads, soups, and cutlets or with any dessert and savoury recipes.

Q: What’s the distinction between candy potatoes and common potatoes by way of vitamin?

A: Though they’re each tuberous roots, candy potatoes and unusual potatoes have totally different tastes and appears. Each types of potatoes are excessive in carbohydrates, fibre, and nutritional vitamins C and B6. Candy potatoes have extra vitamin A, however white potatoes have extra potassium.

Analysis Sources

Knowledge by the US division of agriculture on Candy Potato

Nationwide Institute of well being’s Analysis and data on Candy Potatoes

A complete overview of candy potato by the Nationwide Institute of Well being

Candy potato manufacturing, processing and dietary high quality data by USDA

The influences of purple candy potato anthocyanin on the expansion traits of human retinal pigment epithelial cells

Dietary phospholipids and sterols protecting towards peptic ulceration



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