Sweet potato (shakar qandi / شکر قندی) retail markets aur grocery shops mein aam tor par per piece ~150 g se 400 g ke beech milti hai—size aur variety ke mutabiq thoda farq hota hai. Medium sweet potato ka wazan aam tor par ~200 g–300 g per piece hota hai. Inka outer skin brown, reddish ya orange-tinged ho sakta hai, aur andar ka gudar orange, creamy aur naturally sweet hota hai, jo raw cooked dishes dono mein achi flavour aur texture provide karta hai.

Sweet potatoes starchy root vegetables hotay hain jo desserts se le kar sabzi, roast, soups aur mashed dishes mein versatile use hotay hain. Inka naturally sweet taste winter aur year-round dono seasons mein log pasand kartay hain, khaaskar jab roast ya boil karke serve kia jata hai.

Cooking / Serving Tips:

Preparation :
Sweet potato ko pehle achi tarah wash karein aur zaroorat ho to peel kar lein; lekin skin nutrients se bharpoor hoti hai, isliye peel na bhi ki jaye to chal jata hai. Cubes, wedges ya slices banakar cooking ke liye ready karein.

Pakistani & Asian Cooking Use :
Pakistani kitchens mein shakar qandi ko boil, roast, mash ya sabzi (aloo shakar qandi mix) mein use kiya jata hai. Masalon aur cooking styles ke sath mix karne se natural sweetness aur earthy flavour enhance hota hai.

Roast / Boil / Mash :
Sweet potatoes ko boil, steam, roast ya bake kiya ja sakta hai; roast karne se naturally sweet aur caramelized flavour nikalta hai aur boil se soft aur tender texture milta hai. Boiled sweet potatoes ka glycemic index roast ya bake se kam hota hai, jis se blood sugar par zyada tezi se effect nahi parta.

Salad / Light Dishes :
Boiled sweet potato cubes ko salads mein add karke lemon, olive oil aur spices ke sath refreshing aur healthy salad banaya ja sakta hai.

Storage Tips :
Whole sweet potatoes ko cool, dry aur dark place par store karein; cooked pieces ko airtight container mein fridge mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Digestive Support :
Sweet potatoes dietary fiber se rich hotay hain jo digestion aur gut health ko support karte hain aur bowel movement ko smooth banate hain.

Immune & Vision Support :
Ye beta-carotene (jo vitamin A mein convert hota hai) ka zabardast source hotay hain, jo immune system aur eye health ko support karta hai. Aur vitamin C antioxidants body ki protection ko enhance karte hain.

Energy & Heart Support :
Complex carbohydrates power provide kartay hain aur potassium jaise minerals heart health aur blood pressure regulation mein madadgar hotay hain.

Weight & Blood Sugar Support :
Fiber aur slow-release carbohydrates ki wajah se sweet potatoes digestion ko slow karte hain aur fullness feel deta hai, jo weight management mein useful hai—balance diet ke sath include karna behtar hota hai.

Who Can Use :
Zyada tar log cooked sweet potato ko apni diet mein daily include kar sakte hain—yeh bachon se le kar adults tak sab ke liye comfortable aur nutritious hota hai.

Who Should Avoid or Limit :
Diabetes ya blood sugar control walay log portion size aur cooking method par focus karein; boiled ya steamed form zyada gentle hota hai aur blood sugar par gradual effect deta hai.

Diet Plan Use :
Sweet potatoes ko soups, boiled/roasted dishes, salads ya balanced meals mein include karna healthy aur nutrient-rich option hai—fried aur heavy sweet toppings ko limit rakhein.

Nutritional Value:

Sweet potato is naturally low in fat aur rich in complex carbohydrates, dietary fiber, beta-carotene (vitamin A), vitamin C aur potassium, jo body ko energy aur nutrient support dono provide kartay hain.

Nutritional Information (Approx per 100g):

• Calories: approx 86 kcal

• Carbohydrates: ~20 g

• Dietary Fiber: ~3 g

• Protein: ~1.6 g

• Fat: ~0.1 g

• Sugar: ~4–6 g

• Vitamin A (beta-carotene): high amount

• Vitamin C: present

• Potassium: moderate amount