Sweet potatoes are one of the most nutritious and affordable vegetables available in Pakistani markets. Known locally as shakarkandi, this root vegetable has been a winter favourite for generations. From street vendors selling roasted shakarkandi to home-cooked dishes, Pakistanis have always enjoyed this naturally sweet food.
Sweet potato benefits go far beyond just taste. This humble vegetable is packed with vitamins, minerals, and fiber that support your overall health. Whether you want better digestion, healthier skin, or more energy throughout the day, shakarkandi can help you achieve these goals naturally.
In this guide, we will explore the many health benefits of sweet potatoes and explain why you should include them in your daily diet. We will also cover sweet potato nutrition, its uses during pregnancy, and how Pakistani families can enjoy this superfood in different ways.
What Is Sweet Potato?
Sweet potato is a root vegetable that belongs to the morning glory family. Unlike regular potatoes, sweet potatoes have a naturally sweet taste and come in different colours including orange, purple, and white. The orange variety is most common in Pakistan and contains the highest amount of beta-carotene.
Sweet Potato Name in Urdu
In Pakistan, sweet potato is called shakarkandi (شکرقندی). The name comes from “shakar” meaning sugar and “kandi” referring to a root vegetable. This name perfectly describes its naturally sweet flavour. Some regions also call it meetha aloo, though shakarkandi remains the most popular term across the country.
Nutritional Value of Sweet Potato
Understanding sweet potato nutrition helps you appreciate why this vegetable is so beneficial. Here is the nutritional breakdown per 100 grams of cooked sweet potato:
| Nutrient | Amount |
| Calories | 86 kcal |
| Carbohydrates | 20 g |
| Dietary Fiber | 3 g |
| Protein | 1.6 g |
| Fat | 0.1 g |
| Vitamin A | 709 mcg (79% DV) |
| Vitamin C | 2.4 mg |
| Vitamin B6 | 0.2 mg |
| Potassium | 337 mg |
| Manganese | 0.3 mg |
| Iron | 0.6 mg |
As you can see, sweet potatoes are low in fat and high in essential vitamins. The exceptionally high Vitamin A content makes them excellent for eye health and immunity.
10 Health Benefits of Sweet Potatoes
Let us explore the top reasons why eating shakarkandi regularly can improve your health.
Supports Digestive Health
Sweet potatoes contain both soluble and insoluble fiber. This fiber helps food move smoothly through your digestive system. Regular consumption can prevent constipation and promote healthy bowel movements. The fiber also feeds good bacteria in your gut, supporting overall digestive wellness.
Boosts Immune System
One medium shakarkandi provides almost 100% of your daily Vitamin A requirement. This vitamin strengthens your immune system and helps your body fight infections. During winter months in Pakistan, eating roasted sweet potatoes can naturally boost your defence against common colds and flu.
Sweet Potato Benefits for Skin
Many people search for sweet potato benefits for skin, and for good reason. The beta-carotene in shakarkandi converts to Vitamin A in your body, which promotes healthy skin cell production. Regular consumption can give you a natural glow, reduce signs of aging, and help heal skin damage. Vitamin C in sweet potatoes also supports collagen production for firmer skin.
Helps with Weight Management
Is sweet potato good for weight loss? Yes, it absolutely is. Despite being naturally sweet, shakarkandi has a low glycemic index when boiled. The high fiber content keeps you feeling full for longer, reducing unnecessary snacking. This makes sweet potatoes an excellent choice for people trying to manage their weight without feeling hungry.
Supports Heart Health
Potassium in sweet potatoes helps regulate blood pressure by balancing sodium levels in your body. The fiber content also helps reduce bad cholesterol. For Pakistani families where heart disease is common, adding shakarkandi to your diet can be a simple protective measure.
Provides Sustained Energy
Unlike refined carbohydrates that cause energy spikes and crashes, sweet potatoes release energy slowly. This steady energy supply keeps you active throughout the day. Students, working professionals, and athletes can all benefit from including sweet potatoes in their meals.
Sweet Potato Benefits in Pregnancy
Pregnant women often ask about sweet potato benefits in pregnancy, and health experts highly recommend this food. Shakarkandi is rich in folate, which is essential for preventing birth defects. The Vitamin A supports the baby’s development while iron helps prevent anemia, a common concern during pregnancy. However, pregnant women should consume sweet potatoes in moderate amounts and consult their doctor for personalised advice.
Regulates Blood Sugar
Despite their sweet taste, sweet potatoes can actually help regulate blood sugar levels. The fiber slows down sugar absorption, preventing sudden spikes. This makes shakarkandi a better carbohydrate choice for people managing diabetes, though portion control remains important.
Improves Brain Function
The antioxidants in purple sweet potatoes, in particular, have been linked to improved brain function. These compounds reduce inflammation and oxidative stress that can damage brain cells. Regular consumption may support memory and cognitive abilities as you age.
Strengthens Bones
Sweet potatoes contain manganese and other minerals that support bone health. Manganese plays a role in bone metabolism and helps your body absorb calcium more effectively. For Pakistani women who face higher risks of osteoporosis, shakarkandi can be a helpful addition to their diet.
Sweet Potato Benefits in Urdu
شکرقندی میں وٹامن اے، وٹامن سی، فائبر اور پوٹاشیم پایا جاتا ہے جو آنکھوں، جلد اور ہاضمے کے لیے بہت فائدہ مند ہے۔ یہ وزن کم کرنے، قوت مدافعت بڑھانے اور دل کی صحت بہتر بنانے میں مدد کرتی ہے۔ حاملہ خواتین کے لیے شکرقندی فولیٹ اور آئرن کا قدرتی ذریعہ ہے۔ سردیوں میں بھنی ہوئی شکرقندی کھانا لذیذ بھی ہے اور صحت کا خزانہ بھی
its of Eating Sweet Potatoes for Ladies?
Women can gain specific advantages from eating shakarkandi regularly. The iron content helps combat anemia, which affects many Pakistani women. During menstruation, the potassium helps reduce bloating and cramps. The Vitamin A and C combination supports hormonal balance and promotes clear, healthy skin. For women approaching menopause, the antioxidants help manage symptoms and protect bone density.
How Sweet Potato Is Used in Pakistan
Pakistani families enjoy shakarkandi in various delicious ways. Here are the most popular methods:
- Roasted Shakarkandi: During winter, street vendors across Lahore, Karachi, and other cities sell freshly roasted sweet potatoes. They are typically served with a sprinkle of chaat masala and lemon juice.
- Boiled Sweet Potato: Many health-conscious families simply boil shakarkandi and eat it as a snack or side dish. Boiling preserves most nutrients and keeps the glycemic index low.
- Shakarkandi Chaat: A popular street food where cubed sweet potatoes are mixed with onions, green chutney, and spices. This tangy preparation is both tasty and nutritious.
- Sweet Potato Curry: Some households prepare shakarkandi as a vegetable curry with minimal oil and traditional spices. This makes a filling and healthy main dish.
Mashed Sweet Potato: Mothers often prepare mashed shakarkandi for young children as a nutritious weaning food.
Can You Eat Raw Sweet Potatoes?
Some people wonder about the benefits of eating raw sweet potatoes. While raw shakarkandi is not toxic, it is harder to digest and may cause stomach discomfort. Cooking sweet potatoes breaks down the starches, making nutrients more accessible and easier for your body to absorb. Roasting, boiling, or baking are all healthier options than eating them raw.
Sweet Potato Price in Pakistan
Shakarkandi is an affordable superfood available throughout Pakistan. Prices typically range from Rs. 80 to Rs. 150 per kg depending on the season and location. Sweet potatoes are most abundant and cheapest during winter months (November to February). You can find them in local vegetable markets, street vendors, and grocery stores. Buying during peak season helps you get the freshest produce at the best prices.
Side Effects and Precautions
While sweet potato benefits are numerous, there are some precautions to keep in mind:
- Kidney Patients: People with kidney problems should limit intake due to the potassium content. Consult your doctor before adding shakarkandi to your regular diet.
- Diabetic Patients: Although sweet potatoes have a moderate glycaemic index, diabetics should monitor portion sizes and check blood sugar levels after consumption.
- Allergies: Sweet potato allergies are rare but possible. If you experience itching, swelling, or digestive issues after eating shakarkandi, stop consumption and seek medical advice.
- Vitamin A Toxicity: Eating extremely large quantities daily over extended periods could lead to Vitamin A build-up. Normal consumption amounts are perfectly safe.
Get Expert Nutrition Advice from Marham
Not sure how to include sweet potato and other healthy foods in your daily diet the right way? Getting personalized guidance can help you make better food choices based on your health needs. Everyone’s body responds differently, especially when managing digestion, weight, or specific health concerns.
Marham connects you with qualified nutritionists across Pakistan who can guide you on portion sizes, daily intake, and balanced meal planning. Whether you need advice on how much shakarkandi to eat, managing blood sugar levels, or overall wellness, expert support can make a real difference. You can easily book a consultation by visiting Marham.pk or calling 0311-1222398 to find a trusted nutritionist near you.
The Bottom Line
Sweet potato benefits make shakarkandi one of the healthiest foods you can eat. From supporting digestion and immunity to promoting beautiful skin and helping with weight management, this affordable vegetable truly deserves its superfood status. Pakistani families have enjoyed sweet potatoes for generations, and modern nutrition science confirms what our elders always knew.
Whether you prefer roasted shakarkandi from a street vendor or home-cooked sweet potato curry, including this nutritious root vegetable in your weekly diet is a simple step toward better health. Start enjoying the many sweet potato benefits today and give your body the natural nutrition it deserves.
