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Overview

Benefits of Sweet Potato (Shakarkandi) And Its Side Effects

Sweet potatoes have numerous health benefits. From being one of the best sources of vitamin A to being an excellent facilitator of digestion. Also, it helps in maintaining water balance in the body and helps in treating cancer. Sweet potatoes also help in boosting the immune system.

Benefits of Sweet Potato (Shakarkandi) And Its Side Effects

Table of Content

Sweet Potato (Shakarkandi)
Nutritional Value of Sweet Potato (Shakarkandi)
Health Benefits of Sweet Potato (Shakarkandi)
Rich in Vitamin B6
Rich source of ascorbic acid
Rich source of Vitamin D
Good source of iron
Generous amount of Magnesium
Rich in potassium
Contains choline
Minimises sugar absorption
Improves digestion
Promotes weight gain
High in antioxidants
Excellent source of Vitamin A
Uses of Sweet Potato (Shakarkandi)
Side-Effects & Allergies of Sweet Potato (Shakarkandi)
Origin And Cultivation of Sweet Potato (Shakarkandi)

Sweet Potato (Shakarkandi)

Sweet potato is a root vegetable. It is a dicotyledonous plant which is characterized by its seed having two embryonic leaves better known as cotyledons and belongs to the family Convolvulaceae. Sweet potato’s scientific name is Ipomoea Batatas. It is not really related to regular potato (Solanum Tuberosum) though they appear so. But both belong to the same taxonomic order Solanales. Sweet potato is native to American Tropic regions and tastes mild to moderate sweet. Variants with white flesh are less sweet and moist as compared to the pink or red flesh which is very sweet.

Nutritional Value of Sweet Potato (Shakarkandi)

Sweet potato is one of the top 10 natural foods with a high nutrient value other than Maize, White and Brown Rice, Wheat, Cassava, Soybean, etc.
Sweet potato has also been found to have higher nutrient density than cereals. As for the nutritional facts, sweet potato contains 86 calories per 100 grams. The total fat content per 100 grams is 0.1 g with no saturated, polyunsaturated or monounsaturated fat. It also does not contain any cholesterol. Sweet potato is an excellent source of Vitamin A and a good source of potassium, sodium, carbohydrate, and fibre.

Health Benefits of Sweet Potato (Shakarkandi)

Mentioned below are the best health benefits of Sweet Potato (Shakarkandi)
Health Benefits of Sweet Potato (Shakarkandi)

Rich in Vitamin B6

Sweet potato is rich in Vitamin B6, which is also known as Pyridoxamine. Vitamin B6 takes care of our body’s metabolism, enhancing our immune system, influencing co-enzymatic activities, hormonal balance and maintaining liver function. People deficient in Vitamin B6 has been found to be very irritated and feels confused. Worst case scenario is suffering from anemia, dementia and Alzheimer’s disease. Vitamin B6 also takes care of the nervous system, and deficient persons are known to have Neuro-Psychiatric disorders like seizures and migraines.

Rich source of ascorbic acid

Sweet potato is a rich source of Ascorbic acid, better known as Vitamin C and is extremely beneficial to maintain our body’s peristalsis. This is the default movement of anything that gets inside our digestive system through the oral cavity. Deficiency in Vit C is found to be associated with people having vomiting tendency and constipation. Vitamin C is also used for the treatment of Scurvy. It also minimizes the aggravation of common cold symptoms but does not provide any therapeutic advantage.

Rich source of Vitamin D

Sweet Potatoes are a rich source of Vitamin D which is vital for calcium deposition and storage in our body. Deficiency in Vit D is bound to cause the lowering of density of the bone which can be investigated through Bone Mineral test. It also acts as a catalyst in preventing cancer, type 1 diabetes, and multiple sclerosis. An adequate amount of Vit D is necessary for phosphorus absorption too. Sweet potatoes are extremely beneficial for individuals living with minimum exposure to sunlight which is the primary sources of Vit D synthesis in our body.

Good source of iron

Sweet Potatoes have enough iron for hemoglobin and red blood corpuscles formation. RBCs maintain healthy immune system, by protecting against the pathogens invading our body. Hemoglobin is the principal carrier of oxygen in the body. Iron also moves with Oxygen and is the primary cause for the red color of the blood. Iron deficiency can result in anemia.

Generous amount of Magnesium

Sweet potatoes contain generous amounts of Magnesium which maintains the normal heart beats in the human body. It also helps in regulating blood sugar levels and is also associated with energy metabolism and protein synthesis. It is the fourth most abundant mineral in the human body and plays a vital role as an anti-stress element and acts as a relaxant. It also plays a major role in over 300 enzymatic reactions.

Rich in potassium

Sweet potatoes are rich in Potassium which regulates heartbeats, electrolyte functions, and nervous system. It is the third most abundant mineral found in the human body and is a highly vital element. Potassium deficient persons experience sudden bouts of palpitations, anemia, and headaches. It has been found to stimulate neural activity. Potassium acts as a vasodilator and allows blood vessels to relax when found in reasonable quantity. It stabilizes blood sugar and reduces muscle disorders like cramps. Sweet potato has the right combination of low sodium and high potassium content which is beneficial for maintaining a healthy blood pressure.

Contains choline

Sweet potatoes contain a nutrient called choline which is a versatile component essential for numerous aspects such as sleep, learning, memory, and muscle movement. And it is highly helpful in reducing inflammation. It is also beneficial for absorbing fat. Moreover, the nutrient is involved in the structure of cellular membranes and aids in transmitting the nerve impulses. A choline deficiency can lead to the non-alcoholic fatty liver condition.

Minimises sugar absorption

Though sweet potato is known for its sweetness, it has never been found responsible for a hyperglycemic attack, which is found amongst persons taking high calories diet after a long gap in eating. It has a glycemic load of 17 whereas regular potatoes which are found responsible for the hyperglycemic attack has a glycemic load of 29. Hyperglycemic persons are known to have trouble with vision and less focus on a task. Sweet potato has a high-fat content which minimizes the sugar absorption in our body. It does not increase the thirst level of people who ate a sweet potato after a long gap.

Improves digestion

Sweet potatoes improve digestion because of its high fiber content. Acting synergistically with magnesium, they enhance our digestion process naturally. All the contents of sweet potato are very soothing for the stomach and intestines. It consists of starch which individuals can easily digest. It removes the risk of constipation which is beneficial for a geriatric person with cardiovascular diseases.

Promotes weight gain

Sweet potatoes enhance weight gain as they contain complex starch, minerals, vitamins and some proteins. They facilitate muscle build up and are beneficial for individuals preferring to gain weight. People suffering from an extended illness like tuberculosis and other diseases are advised to eat sweet potato on a regular basis.

High in antioxidants

Studies at Harvard University showed that Sweet potato is high in antioxidants and acts as an anti-aging element by keeping skin wrinkles away. The purple variant of sweet potato is more beneficial in this case rather than white one. Of late, many celebrities have been found on Sweet Potato diet and states baked sweet potato as their age-defying secret.

Excellent source of Vitamin A

Sweet potato contains Vitamin A in the form of carotenes which takes care of cancer and enhances the breakdown of histamines and prevents Asthmatic attacks. It reduces the congestion in our airways leading to lungs. It also reduces inflammatory diseases like Arthritis and Gout. Vitamin A deficient individuals suffer from dry cornea which leads to eye problems. And is also beneficial during pregnancy and lactation to synthesize the required hormones.

Uses of Sweet Potato (Shakarkandi)

Sweet potatoes are extensively utilized in the culinary world, be it home or restaurants, for its flavor and the nutritional benefits. Sweet potato is used for making natural and long-lasting dyes by extracting the juice and mixing with lime juice. Its plant is also used as an ornamental vine. Apart from these usages, it is also used as fodder in most of the animal husbandry units all over the world. This is extensively produced for manufacturing industrial alcohol. Many Taiwanese organizations make alcoholic fuel from Sweet potato. They are also found to be the main ingredient in Moche Ceramics.

Side-Effects & Allergies of Sweet Potato (Shakarkandi)

Sweet Potatoes generally don’t have any side effects except while consumed in excessive quantities. Sweet potatoes are high in oxalates, and too much of its consumption has been found to generate calcium oxalate kidney stones. They are also associated with some skin issues as an excess of Vitamin A in our body can cause our skin and nail developing orangish color. They are also known to cause stomach bloating, ache and diarrhea in people who are sensitive to the food.

Origin And Cultivation of Sweet Potato (Shakarkandi)

Sweet Potatoes generally don’t have any side effects except while consumed in excessive quantities. Sweet potatoes are high in oxalates, and too much of its consumption has been found to generate calcium oxalate kidney stones. They are also associated with some skin issues as an excess of Vitamin A in our body can cause our skin and nail developing orangish color. They are also known to cause stomach bloating, ache and diarrhea in people who are sensitive to the food.

Popular Questions & Answers

What is th best precautions and healthy diet during the any operation. Please advice

BSc - Food & Applied Nutrition, MSc - Food & Applied Nutrition
Dietitian/Nutritionist, Faridabad
1. Lean Protein Collagen, the most abundant protein in the body, plays an important role in knitting tissue back together. Typical protein intake is around 0.8 grams of protein per kilogram of body weight. But, after surgery, the demands for protein are much higher, especially if you have incisions to repair. Aim to get 1.5 to 2.0 grams of protein per kilogram. For example, if you weigh 150 pounds, target 102 to 136 grams of protein per day. That’s 25-30 grams per 3 meals and 14-23 grams per 2 snacks. Getting extra protein doesn’t mean eating more red meat. Excellent lean protein sources include eggs, fish, turkey, beans and legumes. Whey protein like LeanBiotics RS™ Meal Replacement is a tasty and convenient way to boost your protein intake. Whey protein is easily mixed with water (or soy, almond, rice or cashew milk) or incorporated into a smoothie. Check out our Green Smoothie recipe. 2. Fermented Dairy Antibiotics are routinely prescribed after surgery to prevent infection. While antibiotics kill bad bugs, they also decimate the beneficial bacteria that line your digestive tract. Beneficial bacteria help digest your food and manufacture vitamins plus play a key role in immune system function. Repopulate your digestive tract with fermented dairy products like kefir and yogurt. Kefir is ideal because a small serving provides upwards of 8 to 12 species with over 10 billion live and active cultures. Yogurt provides fewer species and a lower bacterial count. When choosing, read labels as the sugar content and calories are higher with flavored products. Supplementing with a broad-spectrum probiotic like Probiotic-8 also helps boost beneficial species. Just be sure to take your antibiotics separately from a probiotic. Refer to Antibiotics with Probiotics – What You Need to Know. 3. Fiber Pain medications, anesthetic agents, alterations to diet, dehydration, stress and reduced physical activity after surgery can work against your body’s normal route of elimination. Aside from drinking plenty of water, popping a few prunes each day will help get things moving along. Prunes are a rich source of both soluble and insoluble fiber which softens and adds bulk to stool. Other foods that are high in fiber include beans & legumes, apples, pears, bran flakes, oatmeal and flaxseed meal. Check out our list of top fiber sources. You can also help “move things along” by taking SurgiLax, a natural supplement that helps restore balance and regularity to your digestive system and bowel. 4. Deeply Colored Fruits The stress of surgery along with the drugs that are used during the procedure generate an increased oxidative load on the body or free-radical production. While your body uses antioxidants to reduce or eliminate these harmful molecules, the requirements are significantly higher after surgery. Boost your antioxidant intake after surgery by eating deeply colored fruits like blueberries, strawberries, raspberries, blackberries, cherries, and pomegranates. These fruits contain anthocyanidins, compounds that not only enhance the effects of vitamin C, but improve capillary integrity and stabilize collagen matrix. 5. Orange Fruits & Veggies Sweet potatoes are a superb source of beta carotene or pro-vitamin A which the body converts into vitamin A as needed. Vitamin A is needed for the repair and maintenance of soft tissue, mucus membranes, and skin so significantly boosting your intake (up to 10,000 IUs of vitamin A and another 15,000 IUs of beta-carotene) around the time of surgery makes sense. Unlike its distant cousin the potato, sweet potatoes aren’t as starchy and provide almost 4 grams of fiber per serving. Just clean and slice a sweet potato into 1” half moons. Toss with a bit of olive oil, season with pepper and salt and bake in the oven at 350 degrees for about 30 minutes. Other excellent sources of beta carotene include carrots, dark leafy greens like kale, can notaloupe, mango and dried apricots. 6. Bell Peppers & Citrus Fruit Bell peppers are an excellent source of vitamin C, providing 340 mg per medium pepper. Vitamin C is a water-soluble vitamin that helps cross-link collagen. Collagen is the most abundant protein in the body and if you’ve had an incision, this protein is crucial to proper wound healing. Stress depletes vitamin C stores so getting extra after surgery is recommended (upwards of 900 mg a day in divided doses). Other excellent sources of vitamin C include guava, kale, citrus fruit, kiwi fruit, and broccoli. 7. Cruciferous Vegetables Having a robust immune system ensures that your body wards off infection after surgery. Vegetables that contain indoles, phytonutrients that boost immune health, include Brussels sprouts, cabbage and cauliflower. Have bad childhood memories of these veggies? For great flavor and quick preparation, try roasting Brussels sprouts or cauliflower. Opt for Mashed Cauliflower instead of mashed potatoes for a perfect post-surgery food that is low carb and nutritious. 8. Fungi – Mushrooms Mushrooms also support a healthy immune system. A recent study showed better-functioning gamma delta T-cells and reductions in inflammatory proteins in participants that ate a 4 oz serving of Shiitake mushrooms daily. Other immune boosting mushrooms include Maitakes and Reishi. Mushrooms are great stir fried or grilled. Or try making our easy and flavorful Mushroom Soup. Prepare ahead of time so that after surgery, all you have to do is reheat a bowl. 9. Nuts & Seeds Pumpkin, squash and sesame seeds are an excellent source of zinc. Zinc is necessary for proper immune system function. The body requires zinc to develop and activate cells that are involved in immunity. Zinc is also important to wound healing as this mineral is necessary for protein synthesis and cell growth. Oysters have the highest concentration of zinc and red meats especially beef, lamb and liver have some of the highest concentrations of zinc in food. 10. Pineapple & Papaya Pineapple and papaya contain protease enzymes that the body uses to breakdown and digest proteins. As it turns out, these enzymes (bromelain and papain) also help reduce swelling and inflammation. The downside is that bromelain is concentrated in the stem of the pineapple (that chewy part you don’t eat!). So, taking a supplement like Bromelain with Quercetin may be an easier option.

I am 19 year old male and I am losing my weight. My diet does not completed properly. I am trying to complete my diet but I am failed. What should I do right now.

DHMS (Hons.)
Homeopath, Patna
Hello, Go for meditation to nourish your entire body to strengthen your cell & tissues improving your body in a healthy manner by conditioning your bones. Tk,  plenty of water to hydrate your body. Your diet be easily digestible ,high in protein- fish, eggs, chicken..Tk,  apples, carrots, potatoes, sweet- potatoes, milk,  almonds. Tk, banana with hot milk in the breakfast. Add ghee in lunch. Go for aerobics. Tk,  homoeopathic medicine: @ AlfalfaQ -10 drops,  thrice with little water. Avoid, junkfood, ,alcohol & nicotine. Tk,  care.
1 person found this helpful

I am 18 years old and I am facing the problem of thinness & weakness, so please help me in overcoming from this problem and give an easy remedy for it.

DHMS (Hons.)
Homeopath, Patna
Hello Go for meditation to nourish your entire body to strengthen your cell & tissues improving your body in a healthy manner by conditioning your bones. Tk,  plenty of water to hydrate and detoxify your body. Your diet be easily digestible ,high in protein- fish, eggs, chicken..Tk,  apples, carrots, potatoes, sweet- potatoes, milk,  almonds. Tk, banana with hot milk in the breakfast. Add ghee in lunch. Go for aerobics. Tk,  homoeopathic medicine: @ AlfalfaQ -10 drops,  thrice with little water. Avoid, junkfood, ,alcohol & nicotine. Tk,  care.

Sir I am skinny boy and I tried various method to gain weight but I can't ,so please help me.

DHMS (Hons.)
Homeopath, Patna
Hello, Go for meditation to nourish your entire body to strengthen your cell & tissues improving your body in a healthy manner by conditioning your bones. Tk,  plenty of water to hydrate your body. Your diet be easily digestible ,high in protein- fish, eggs, chicken..Tk,  apples, carrots, potatoes, sweet- potatoes, milk,  almonds. Tk, banana with hot milk in the breakfast. Add ghee in lunch. Go for aerobics. Jogging, swimming,  skipping & hanging on a bar in the garden to stretch your  bones. Tk,  homoeopathic medicine: @ AlfalfaQ -10 drops,  thrice with little water. Avoid, junkfood, ,alcohol & nicotine. Tk,  care.
1 person found this helpful

I am 22 Year old and my weight is 36 .Please suggest any Dr. Who can give me treatment and better health care.

DHMS (Hons.)
Homeopath, Patna
Hello, Go for meditation to nourish your entire body to strengthen your cell & tissues improving your body in a healthy manner by conditioning your bones. Tk,  plenty of water to hydrate your body. Your diet be easily digestible ,high in protein- fish, eggs, chicken..Tk,  apples, carrots, potatoes, sweet- potatoes, milk,  almonds. Tk, banana with hot milk in the breakfast. Add ghee in lunch. Go for aerobics. Tk,  homoeopathic medicine: @ AlfalfaQ -10 drops,  thrice with little water. Avoid, junkfood, ,alcohol & nicotine. Tk,  care.
1 person found this helpful

Popular Health Tips

HEALTH BENEFITS OF SWEET POTATO

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
HEALTH BENEFITS OF SWEET POTATO

HEALTH BENEFITS OF SWEET POTATO

1. Rich in high amount of Beta carotene

2. Contain twice the fibre of normal potatoes

3. Rich in vitamin c and E

4. Potent source of manganese

5. High level of vitamin B6 and potassium

Health Benefits of sweet potatos

Bachelor of Unani Medicine and Surgery (B.U.M.S)
Unani Specialist, Hyderabad
Health Benefits of sweet potatos
Sweet potatoes are an excellent source of vitamin a (in the form of beta-carotene). They are also a very good source of vitamin c, manganese, copper, pantothenic acid, and vitamin b6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin b1, vitamin b2, and phosphorus.
153 people found this helpful

Best Diets For Your Teeth

BDS (Gold Medalist)
Dentist, Gurgaon
Best Diets For Your Teeth

You can’t go a day without seeing a new article about which diet is the best for losing weight, staying healthy, building muscle, or being environmentally responsible. There always seems to be some new trend that everyone is trying out. It can be hard enough to sort out which one is right for you before you even start asking the question I’m always thinking…

“What will it do to your teeth??”

I know. I know. It’s probably not the first question that comes to most people’s minds. I think it is a really important one though. A healthy set of teeth is important for eating and chewing as well as overall health. Many people are starting to realize that your mouth is a window into the health of the rest of your body. A great diet should be healthy for your teeth as well as for the rest of your body. Figuring out that part… Not so easy, but I’ve got you covered!

I’m going to go through all the major diets out there, and rank them according to how tooth friendly they are (This doesn’t take into account if the diet is effective for anything else… just how “safe” it is for your teeth). These rankings are my subjective ratings on the diets based on how I think the average person would use the diet.

One last piece of advice before we get into the rankings….

Almost any diet can be made “teeth healthy” if you understand and follow the basic rules about how to eat for healthy teeth. The problem is that people don’t usually understand how the process works, what foods can actually cause cavities, and how to avoid it.

Diets with a Tooth Score of 0-2 will be very challenging to follow as is and not develop cavities long term.

Diets with a Tooth Score of 3 can be made teeth healthy if you watch what and how you’re eating.

Diets with a Tooth Score of 4-5 will typically be quite teeth healthy without much modification.

ABS DIET

This diet recommends six meals a day, each meal containing at least two of it’s twelve superfoods (Almonds/Other Nuts, Beans, Spinach/Green Veggies, Dairy, Instant Oatmeal, Eggs, Turkey/Lean Meats, Peanut Butter, Olive Oil, Whole Grain Breads and Cereals, Whey Protein Powder, and Berries. Smoothies are a highly recommended way to get many of these meals in.

Pros: It recommends limiting refined carbohydrates and sugar.

Cons: It keeps you eating all throughout the day. Whole grain breads and cereals can still cause cavities. Sipping on smoothies, especially if they are berry heavy, is a good way to get cavities.

Tooth Score: 2/5. The constant eating is the biggest risk factor with this diet.

 

ANTI-INFLAMMATORY DIET

This diet is a relatively complicated one to follow! Here are the basic rules… 1) Eat as much fresh food as possible 2) Avoid processed foods and sugars 3) Get 40-50% of your calories from carbs, 30% from fat, and 20-30% from protein 4) Eat whole grains 5) Eat pasta in moderation 6) Avoid high fructose  7) Reduce your intake of saturated fats 8) Eat more vegetable based protein than animal based protein other than fish 9) Eat fruits and vegetables from the entire color spectrum and 10) Drink water

Pros: It recommends you limit most refined carbohydrates, sugar, and high fructose corn syrup. These are the biggest contributors to tooth decay.

Cons: It can be complicated to follow and know if you’re doing right.

Tooth Score: 4/5. It cuts out the vast majority of foods that are known to cause cavities.

 

ATKINS DIET

The Atkins diet is one of the most popular low carb diets out there. It has you cut out almost all starchy and sugary carb foods including candy, cookies, chips, potatoes, pasta, bread, and sugary drinks.

Pros: It cuts out almost all carbs and sugars which are the biggest contributors to tooth decay.

Cons: None for your teeth.

Tooth Score: 5/5. By cutting out almost all carbs (except those you get from vegetables) you reduce your risk for cavities drastically.

 

BIGGEST LOSER DIET

The Biggest Loser Diet, popularized by the reality television show, focuses on small portions of food eaten in 5-6 meals throughout the day. It emphasizes weight loss which is achieved by eating fewer calories. The recommended foods for this diet include lean proteins such as turkey or chicken, low fat dairy, whole grains, fruits, vegetables, beans and nuts.

Pros: It cuts out refined carbohydrates.

Cons: You are eating more frequently and still have a good number of sugars and carbs in your diet from grains and fruits.

Tooth Score: 2/5. The combination of eating frequently and carbs isn’t usually a good one for your teeth. Limiting how often you eat grains and fruits will help lessen the impact on your teeth.

 

DASH DIET

The DASH diet was originally created as a diet to help keep blood pressure in check. It has since been rated by several publications as one of the best overall diets to follow. It recommends eating the following servings of food each day (on a 2000 calorie diet): 7-8 servings of whole grains, 4-5 servings of fruit, 4-5 servings of vegetables, 2-3 servings of low fat or non-fat dairy, 2 or less servings of lean meats, fish, or poultry, 4-5 servings per week of nuts, seeds, and legumes, and limited consumption of fats and sweets. It also recommends keeping sodium intake very low

Pros: Great for your overall health

Cons: It has a large proportion of your food coming from grain and grain products as well as fruits. All of these can contribute to cavities if eaten too frequently.

Tooth Score: 3/5. To make this diet more teeth healthy, limit grain products, fruits, and any sugary items to your specific mealtimes and don’t snack on them throughout the day.

 

FAST DIET (5:2)

The fast diet (the most popular of which is the 5:2 variety) is a diet in which you eat normally 5 days out of the week and the other two days you eat a very small number of calories (usually around 500 calories). The goal of this diet is to lose weight. It says you can pretty much eat what you want on your non-fast days. The major goal is calorie reduction.

Pros: One of the easier ones to follow.

Cons: There aren’t any recommendations about cutting out refined carbs and sugar.

Tooth Score: 1/5 if your 5 regular days are like the typical western diet (high in refined carbs, sugars, and sweet drinks). If you eat more healthy foods on your regular days this could be a reasonable diet for your teeth.

 

FERTILITY DIET

The Fertility Diet as the name suggests was created to help people get pregnant. Many cases of infertility are related to the woman not ovulating which this diet can help with. The rules include avoiding trans fats, using unsaturated vegetable oils, eating vegetable proteins instead of animal proteins, eating slow carbs such as whole grains, vegetables, and fruits, drinking whole milk, eating iron containing plants, and staying hydrated while avoiding sugary drinks.

Pros: It recommends avoiding refined carbohydrates and extra sugars.

Cons: It is recommended that some women gain weight on the diet to get to a more healthy BMI for fertility. It is easy to eat the wrong foods in order to do this (such as ice cream or too many carbs).

Tooth Score: 4/5. Overall a good diet as long as you watch how often you’re consuming carbs and fruits.

 

FLAT BELLY DIET

The Flat Belly Diet claims you can lose up to 15 lbs in a month with their system. For the first four days of the diet you can only eat 1200 calories and avoid all salt, processed foods, carbs, and gassy foods such as broccoli, onions, and beans. After the first four days you shoot for 1600 calories a day, eating a small meal/snack every four hours and sticking to a Mediterranean style diet. You also have to drink 2 liters of water a day that has been mixed with ginger root, cucumber, lemon, and mint leaves.

Pros: After the first four days, it sticks to a Mediterranean style diet, which is pretty tooth safe.

Cons: The water concoction isn’t great for your teeth (regular water would be much better) and eating all throughout the day is associated with a higher rate of developing cavities.

Tooth Score: 2/5. If you drink plain water instead of their “sassy water” and avoid most processed carbs and sugars, it’ll be much safer for your teeth.

 

FLEXITARIAN DIET

The Flexitarian diet aims to have you add five new food groups to your diet without putting specific restrictions on what else you can eat: Plant proteins such as tofu, beans, nuts, eggs, or seeds, fruits and vegetables, whole grains, dairy, and sugar and spice. It also aims to reduce the calories you eat each day.

Pros: Relatively easy to follow.

Cons: Easy to justify eating too many carbs and sugar.

Tooth score: 2/5. While much healthier than the standard diet, it still allows a lot of cavity creating foods, which if eaten too frequently will definitely cause tooth decay.

 

GLYCEMIC INDEX DIET

The Glycemic Index Diet attempts to get you to only eat foods that have a low glycemic index (eg. that don’t spike your blood sugar quickly such as refined carbohydrates, sugars, crackers, etc).

Pros: Many of the foods that have a high glycemic index are also cavity causing. Cutting them out will help.

Cons: Some of the moderate to low glycemic index foods can still cause cavities (such as fruits, pasta, or ice cream).

Tooth score 3/5. If you watch how often you eat those additional cavity causing foods, you can lessen the impact on your teeth.

 

INTERMITTENT FASTING

Intermittent fasting is a pretty broad term that spans everything from the 5:2 fast diet to one meal a day to a whole variety of other diets. The one thing that binds them all together is the emphasis on extended periods of not eating / minimal eating.

Pros: Extended fast periods are good and safe for your teeth.

Cons: No guidance on what types of foods to eat.

Tooth score: 4/5. One of the biggest factors in developing cavities is the frequency with which you eat sugars and carbohydrates that cavity causing bacteria feed on. Intermittent fasting makes it so that you don’t eat them frequently, even if you do eat them.

 

JENNY CRAIG DIET

Many people love the Jenny Craig Diet because they make it easy. They send you pre-packaged meals and provide you with the meal plans so that you can stay on track. Portion size control is the biggest thing that they do for you.

Pros: By having pre-set meals and snacks you are able to avoid constant snacking throughout the day.

Cons: There are still a lot of refined carbohydrates and sugars in their meals, snacks, and desserts.

Tooth Score: 3/5.

 

MAYO CLINIC DIET

The Mayo Clinic Diet focuses on eating according to their Healthy Food Pyramid which emphasizes eating a lot of fruits, vegetables, and in lesser amounts, “smart” carbohydrates such as whole grains. For the initial portion of the diet, they also recommend cutting out artificial sweeteners, alcohol, and all sugary items but are added back after losing the weight you’d like to lose.

Pros: It recommends cutting out refined carbohydrates and eat “smart ” carbohydrates such as you’ll find in whole grains, fruits, and vegetables.

Cons: Carbohydrates (with a picture of pasta) are still high on their list of foods to eat.

Tooth Score: 3/5

 

MEDITERRANEAN DIET

The Mediterranean Diet basically has four different categories of foods to eat… Eat regularly, Eat in Moderation, Eat Rarely, and Don’t Eat. Eat regularly includes fruits, vegetables, whole grain breads and pasta, nuts, beans, fish, and healthy oils such as olive oil. Eat in moderation includes eggs, dairy, and poultry. Eat rarely includes red meat. Don’t eat includes refined carbohydrates, processed foods, processed meats, and sugars.

Pros: It cuts out refined carbohydrates.

Cons: It still has a heavy emphasis on carbohydrates and fruits which can both cause cavities if eaten frequently.

Tooth Score: 3/5

 

MIND DIET

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay (quite a mouthful!). The goal of the diet is to reduce your risk for developing Alzheimer’s disease. Studies have shown that it is effective in doing this if followed well. The foods it recommends eating are a combination of the Mediterranean and DASH diets, specifically the ones that are good for brain health. These include green leafy vegetables, other vegetables, berries, nuts, whole grains, fish, and poultry.

Pros: It cuts out refined carbohydrates.

Cons: Like the two diets it is based on, a large proportion of calories still come from carbohydrates and fruits. This can cause cavities if eaten too frequently.

Tooth Score: 3/5.

 

NUTRISYSTEM DIET

The Nutrisystem diet is similar to the Jenny Craig Diet in that you select from pre-packaged meals that are shipped to your house. It focuses on portion control and eating many small meals throughout the day. The meals shoot for 50% of your calories from carbohydrates, 25% from protein, and 25% from fat.

Pros: You have some flexibility in what meals you get.

Cons: A lot of meals have sugar or a lot of carbohydrates in them and it also recommends you eat frequently throughout the day.

Tooth Score: 2/5.  Too many carbohydrates too often can lead to cavities.

 

ORNISH DIET

In the Ornish diet foods are broken up into five categories, Group 1 being the most healthy all the way to Group 5 which is the least healthy. Group 1 includes fruits, vegetables, beans, non-fat dairy, and whole grains. Group 2 includes avacados, nuts, seeds, and various oils such as canola or olive. Group 3 includes seafood and reduced fat dairy products. Group 4 includes poultry, whole fat dairy products, cookies, and cakes. Group 5 includes red meat, butter, fried foods, and other highly processed foods. The goal is to eat primarily from groups 1 and 2, occasionally from group 3, and infrequently from groups 4 and 5.

Pros: It cuts out most refined carbohydrates.

Cons: Depending on how you implement the diet you can end up with a lot of carb heavy meals.

Tooth Score 3/5

 

PALEO DIET

The goal of the Paleo diet is to eat like early humans used to eat. This can be quite variable so there are a good number of variations on this diet. Most practitioners of the Paleo diet recommend getting the vast majority of your calories from fruits, vegetables, nuts, and meat. Beans, sugars, and most carbohydrates, even whole grain, are a big no-no.

Pro: It cuts out most carbohydrates except for what you get from fruits and vegetables.

Cons: It’s unclear if this diet is actually healthy for the rest of your body (even though it is pretty good for your teeth)

Tooth Score: 5/5

 

SLIM FAST DIET

You eat Slim Fast products as meal replacements. These primarily include shakes, meals bars, and snack bars. You also fix one 500 calorie meal a day. The primary goal of this diet is to lose weight, not to be a long term diet plan.

Pro: It is an easy diet to follow, if not very exciting.

Cons: Most of the products have sugar or carbs in them.

Tooth Score 1/5.

 

SLOW CARB DIET

The Slow Carb Diet was popularized by Tim Ferris in his book, “The Four Hour Body”. Tim Ferris differentiates between “fast carbs” and “slow carbs”. Fast carbs are things like sugar and refined carbohydrates (such as white flour) that break down quickly into sugars. He specifically says to avoid anything white and starchy as well as fruits. Slow carbs are things like whole grains and vegetables that your body breaks down much more slowly. You basically cut out all “fast carbs” from your diet 6 out of the 7 days of the week. The 7th day is a cheat day and you can eat whatever you want. You also shouldn’t drink any calories so no sugary drinks allowed.

Pros: The diet really cuts out the vast majority of foods that cause cavities.

Cons: Most people go crazy on the cheat day, but it shouldn’t be too much of problem if eat the right things on the other days.

Tooth Score: 4/5

 

SMOOTHIE OR JUICING DIET

Several documentaries have extolled the virtues of a smoothie or juicing only diet for some period of time in order to lose weight. The most popular of these is “Fat, Sick, and Nearly Dead”. The basic idea is that you only make fruit and vegetable smoothies or juice for whatever period of time you need in order to lose your required amount of weight.

Pros: None that I can think of.

Cons: Drinks with sugar (such as almost every smoothie or juice) are terrible for your teeth, especially if you consume them frequently.

Tooth Score: 0/5. This is a dangerous one for your teeth.

 

SOUTH BEACH DIET

The South Beach Diet is another low carb / right carb diet. It breaks up the diet into three separate phases. Phase 1 is the most restrictive and cuts out all carbohydrates except those with a very low glycemic index such as such as vegetables. This phase is very tooth friendly and intended to help you lose a lot of weight. Phase 2 lets you re-introduce some of those carbs back into your diet. It recommends only whole grains, fruits, whole wheat pasta, and sweet potatoes. This is moderately tooth friendly. Phase 3 is when you are at a stable weight and are just maintaining. It recommends you make good food choices based on your experiences in the first two phases. You can go back to phase 1 and 2 if you need to lose more weight.

Pros: Cuts out refined carbohydrates for the most part.

Cons: Once you’re at a stable weight, it is far less restrictive and you might start choosing foods that are bad for your teeth again.

Tooth Score 3/5. Depending on what phase you’re in, it can be either good or bad for your teeth.

 

STANDARD WESTERN DIET

This isn’t so much a “diet” as it is the typical way many people eat today. It started in the United States and has since spread to most other parts of the world. There is a heavy emphasis on refined carbohydrates, meats, and sugary drinks. Fruits and vegetables are usually an afterthought. It is responsible for the skyrocketing rates of obesity, cancer, diabetes, heart disease, and many other diseases. As expected it is terrible for your teeth too.

Tooth Score: 0/5

 

TLC DIET

The TLC diet aims to lower your bad cholesterol levels and be heart healthy. It does this by reducing saturated fats in your diet. On this diet you’ll want to avoid most saturated fats including butter, whole fat dairy, and fatty meats. It also increases the amount of soluble fiber you consume. The recommended foods include fruits, vegetables, fish, skin off lean meats, bread, pasta, and other whole grains.

Pros: It is rated as a good diet for your heart.

Cons: There are a lot of recommended carbs in this diet. If you’re eating fruits, bread, and pasta too frequently you’ll likely develop cavities.

Tooth Score: 2/5

 

TRADITIONAL ASIAN DIET

This one spans a good variety of different diets prevalent in the area of Asia. Most of them are low fat and include large amounts of rice, vegetables, fruit, and fish. Red meat is very limited.

Pros: It is typically considered a pretty healthy diet.

Cons: Rice, fruit, and noodles can definitely cause cavities, especially if combined with any added sugars.

Tooth Score: 2/5

 

VEGAN DIET

A vegan diet aims to cut out all animals products. That means no butter, eggs, dairy, cheese, meats, or fish. Most people on a vegan diet eat large amounts of fruits, vegetables, nuts, beans, pasta, and bread.

Pros: A well done vegan diet (heavy on the vegetables, fruits, beans, and nuts can be really healthy).

Cons: It is easy to load up on carbs or sweets while on this diet since you have so many other restrictions.

Tooth Score: 2/5. I recently had a patient who had 15 cavities while eating a vegan diet. She was snacking on potato chips all day which led to the cavities. I’ve seen the same thing with fresh fruit heavy diets. You can make it more teeth healthy by eating more whole grains, limiting the frequency with which you have them (don’t snack on them!), and avoiding added sugars.

 

VEGETARIAN DIET

The vegetarian diet cuts out all meat products but other animal products such as dairy and eggs are OK for most people. There are a couple of different variations that allow different items. Most people eat a large amount of vegetables, fruits, cheese, nuts, beans, pasta, and bread.

Pros: A well done vegetarian diet can be really healthy.

Cons: As with the vegan diet it is easy to load up on way too many carbs and sugars.

Tooth Score: 2/5. To make this one more teeth healthy avoid eating carbs and extra sugars except at meal times.

 

VOLUMETRICS DIET

The Volumetrics Diet is different than many of the other diets I’ve featured on here. Instead of focusing on food groups or calories, it recommends simply eating high volume, low calorie foods to keep you full without eating excess calories. Examples of these high volume, low calorie foods include fruits, vegetables, low fat dairy, whole grains, and lean meat.

Pros: It recommends cutting out refined carbohydrates.

Cons: You can still develop cavities if you are eating a lot of the fruits and grains too frequently.

Tooth Score: 3/5

 

WEIGHT WATCHERS DIET

Weight Watchers works by using a SmartPoints system. You have a set number of points you can use each day. Foods that are healthy cost very few points while calorie heavy, non-nutritious foods cost a lot of points. No food is banned in this diet. The SmartPoints system aims to get you to eat low calorie and fillings foods such as fruits, vegetables, whole grains, and lean vegetables.

Pros: Most of their “good” foods are pretty healthy for your teeth.

Cons: You can eat small amounts of the “bad” foods on this diet and if you are doing it frequently throughout the day they can still cause cavities.

Tooth Score: 2/5

 

ZONE DIET

This diet ends up being a relatively low carbohydrate diet. It allows you 3 meals a day a two snacks. Each meal is supposed to be 30% protein, 30% fat, and 40% non-starchy/non-sugary carbohydrates. High sugar fruits and vegetables are discouraged as well as bad fats like red meat and egg yolks. Most meals end up being about 1/4 lean meat, 2/3 good fruits and vegetables, and the rest good fats such as avocados, etc.

Pros: It cuts out most foods that cause cavities.

Cons: Not many from the perspective of your teeth.

Tooth Score: 5/5

1 person found this helpful

Digestive Health - 10 Things That Can Help You Manage It!

DNB Gastroenterology, Consulatant Gastroenterologist, Chief gastroenterologist
Gastroenterologist, Nashik
Digestive Health - 10 Things That Can Help You Manage It!

The food you eat plays an important role in your gastrointestinal health. Some foods can be difficult to digest and lead to bloating and heartburn while others increase the healthy bacteria in your gut and make digestion easier. 

Here are ten things you should include in your diet for a healthy digestive system:

  1. Bananas: Bananas help regulate bowel movements and help bind food waste together thus helping with irritable bowel syndrome and diarrhea. They also help restore the electrolyte and potassium balance in the stomach.
  2. Oats: Oats are rich in fiber and low in calories. It is also a rich source of phosphorus, vitamin E and Zinc. Oats helps with the proper functioning of the digestive system and the extraction of waste.
  3. Curd: Curd rice is the most well known home remedy for an upset stomach. Curd is a rich source of probiotics that helps restore the balance of healthy gut bacteria and eases digestion.
  4. Coconut oil: Coconut oil is an excellent substitute for normal cooking oil or butter. Coconut oil has antimicrobial properties and fatty acids that ease the digestive system and boost immunity and energy levels.
  5. Lentils: Lentils are rich in prebiotics and fiber. These prebiotics promote the growth of healthy gut bacteria and prevent harmful bacteria from causing stomach infections.
  6. Ginger: Herbs and spices are very helpful with digestion. Amongst these, ginger is foremost. It can be used to treat a number of stomach infections such as bloating, nausea and diarrhea. Ginger also helps speed up the movement of food from the stomach to the intestines. 
  7. Vegetables: Vegetables are rich in fiber and probiotics. While beetroots help relieve constipation, sweet potatoes help treat ulcers and bowel problems. Other vegetables that aid digestion include cucumbers, tomatoes and carrots.
  8. Brown rice: A certain amount of carbohydrates are essential for a well balanced diet. Brown rice has a high calorific value but is less fattening. Brown rice helps food move smoothly through the digestive system and hence promotes regularity.
  9. Peppermint: Peppermint helps ease indigestion and symptoms of irritable bowel syndrome. Peppermint can be had on its own as a flavoring agent in salads and on fruits or taken as a supplement.
  10. Water: Water is crucial to healthy digestion. It helps smooth the movement of food through the digestive system and out of the bowels. Inadequate water is one of the most common causes of constipation. Ideally, you should have a minimum of 8 to 10 glasses of water a day.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2178 people found this helpful

Obesity And Cancer

Doctor of Medicine (M.D.)
General Physician, Bangalore

Obesity and wellness

How obesity could lead to increased risk of cancer?

Local inflammation or organ inflammation

People who are obese are more likely than normal weight individuals to develop chronic local inflammation affecting organs which over time can cause dna damage and lead to organ cancers.

Insulin and cancer

People who are obese over time are often found to have increased blood levels of insulin and insulin-like growth factor-1 (igf-1). High levels of insulin and igf-1 may promote the development of colon, kidney, prostate, and other endometrial cancers. Insulin resistance due to obesity is a risk factor cancer.

Hormones play havoc

Fat cells produce what are called as adipokines, which are hormones that may stimulate or inhibit cell growth. An adipokine called leptin, which is responsible for promoting controlled cell proliferation in the blood increases with increasing body fat which could over time trigger uncontrolled cell proliferation. 
Higher amounts of estrogen produced by fat tissue, can drive the development of some cancers, such as breast and endometrial cancers

Here are the immediate steps to be taken by people who have been obese for over years now to reduce risk of cancer.

1. Immediately stop consumption of any processed food (processed dairy derivatives, processed cold storage food, canned food, sodas, ready to eat packs, instant noodles all fast food).

2. Your diet should consist of green leafy vegetables as they have anti-carcinogenic and blood purification properties, pules bell peppers, broccoli, sweet potato and peanuts for balanced intake of proteins, healthy fat which is essential for regulated cell functioning and complex carbohydrate rich in nutrients. Depending upon your metabolic type it is always better to develop a diet that best suites you in consultation with your nutritionist.

3. Add turmeric to your daily diet, (anti-inflammatory properties) refer to my postings on turmeric to have a complete understanding of how it helps and simple every day recipes to include turmeric into your diet.

4. Stop using processed oils for making your dishes and start using virgin coconut oil or virgin olive oil

5. Go for 21 days (minimum) detoxification program by carving out a diet (completely natural diet) that will flush out oxidants, toxins from the body.

6. Periodic fasting helps in reducing obesity as well as decreasing the risk of cancers.

This when followed consistently for at least 2 months, will reduce the risk of cancer in people who are obese for over years now. Consequently it is required to make certain lifestyle changes a must and a priority through out your life. You could refer to my previous postings on obesity for this.

Table of Content

Sweet Potato (Shakarkandi)
Nutritional Value of Sweet Potato (Shakarkandi)
Health Benefits of Sweet Potato (Shakarkandi)
Rich in Vitamin B6
Rich source of ascorbic acid
Rich source of Vitamin D
Good source of iron
Generous amount of Magnesium
Rich in potassium
Contains choline
Minimises sugar absorption
Improves digestion
Promotes weight gain
High in antioxidants
Excellent source of Vitamin A
Uses of Sweet Potato (Shakarkandi)
Side-Effects & Allergies of Sweet Potato (Shakarkandi)
Origin And Cultivation of Sweet Potato (Shakarkandi)