When you think of sweet potatoes, you might think of one of several varieties. From sunset-colored garnets to pleasant purple Okinawan, this tuber in the morning glory family has hundreds of varieties that vary in color and flavor. (Not to be confused with the brown, hairy skin, pale flesh, and less sweet yam.)
With a long history (more than 5,000 years according to the University of Wisconsin-La Crosse), the sweet potato has made an impression on cuisines around the world. It is a staple in African, Caribbean and Pacific Island cuisine. And while they may have once been relegated to overly sweet Thanksgiving casseroles in the United States, these days, sweet potatoes can be found at the center of all manner of savory dishes, including curries, tacos, salads, and French fries. I can do it.
No matter how you cook it, you’ll get delicious, colorful results and it’s packed with nutrients. Beneath the rustic jacket are many nutrients, including high amounts of vitamin A, vitamin C, fiber and manganese. Not surprisingly, these lead to multiple potential health benefits. Here are seven to consider.
1. Sweet potatoes stabilize blood sugar levels
Sweet potatoes tend to get more press than white potatoes. One such example: effects on blood sugar levels.
Sweet potatoes have more fiber than white potatoes and may help stabilize blood sugar levels more.For reference, as noted by the United States Department of Agriculture (USDA), a 1-cup serving has 6.6 grams of fiber. Contains, but Russet potatoes at 2 grams per cup.
“Although sweet potatoes are a starchy food, the fiber in sweet potatoes helps slow the digestion of sugars from the potatoes, resulting in steady rises and falls in blood sugar levels,” says Saginaw-based registered dietitian. says Kelsey Lorenz of Originally from Michigan, Graciously he is the founder of Nourished.
If you suffer from diabetes or other health conditions that affect your blood sugar levels, sweet potatoes are a smart choice. “Being mindful of your white potato or sweet potato portion size is the most important part of blood sugar control. Stick to 1 cup (or less) of small sweet potatoes or diced and roasted sweet potatoes at a time,” she says. He recommends Lorencz.
2. Sweet Potato Supports Eye Health
You may have heard that carrots promote healthy vision, but carrots aren’t the only orange vegetable with this potential. This is because it is rich in vitamin A. Sweet potatoes are an excellent source of this nutrient, as USDA data shows.
“Vitamin A may not only help with macular degeneration, but it may also be good for overall visual health,” says Amanda Sauceda, R.D.N., R.D.N., in Long Beach, Calif. According to a study published in 2019 Antioxidant, Beta-carotene (a precursor of vitamin A) is one of several nutrients that contribute to a lower risk of macular degeneration. In addition to potentially preventing macular degeneration, some studies have linked vitamin A to reducing the risk of age-related cataracts. It is very important for the eye because of the role it plays in the eye,” explains Sauceda. “These are the types of cells that line every surface of the body, including the surface of the eye.”
Another reason these taters are visually friendly is their high content of beta-carotene, as research confirms. says, “along with other carotenoids such as lutein and zeaxanthin, it contributes to the health of the macula, the central part of the eye that gives us the sharpest vision.”
3. Sweet Potato May Reduce Systemic Inflammation
Beta-carotene, which may improve eyesight, also has some other potential tricks, such as reducing inflammation. This is because it is a food compound that “cleans” free radicals.
Consuming more beta-carotene in sweet potatoes can have knock-on effects on your overall health. “Several studies have found that low levels of beta-carotene in the body are associated with an increased risk of heart disease, congestive heart failure, and death from heart disease,” says Lorenz. Research mediators of inflammationfor example, concluded that carotenoids have an overall protective effect on the cardiovascular system.
Meanwhile, according to previous research, other inflammation busters join beta-carotene in sweet potatoes, including vitamin C, which has antioxidant properties. ) and a study published in 2019 molecule Researchers have discovered that the antioxidant anthocyanins responsible for the purple color of sweet potatoes may protect against cancer, liver disease, low blood sugar, and other health problems.
4. Sweet Potatoes Improve Digestion
When you’re suffering from digestive problems such as constipation or diarrhea, reach for sweet potatoes. says Sauceda. As research suggests, this soluble form of fiber absorbs water in the colon, creating bulk and providing a good feed for intestinal bacteria.
Purple sweet potatoes may be particularly helpful in curbing diarrhea. Animal study published in 2021 food and function Feeding purple sweet potatoes to mice with antibiotic-resistant diarrhea was found to alter intestinal flora diversity and alleviate symptoms.
5. Sweet potatoes protect cardiovascular health
Sweet potatoes’ unique combination of nutrients (and cooking flexibility) make them a delicious choice for a heart-healthy meal. “A five-inch sweet potato contains four grams of fiber, including soluble fiber, which can help lower blood cholesterol levels and reduce the risk of heart disease,” says Lorenz.
“You can also get 9% of your daily potassium intake from sweet potatoes,” adds Lorencz. “Eating potassium-rich foods helps lower blood pressure by helping the body get rid of excess sodium and dilating the walls of blood vessels to reduce internal pressure.”
6. Sweet Potatoes Extend Life
The beta-carotene found in sweet potatoes could be one of the keys to getting more candles on your birthday cake. Meta-analysis published in 2016 scientific report Higher beta-carotene intake was found to be significantly associated with lower risk of death from all health causes.
Sauceda says this (again!) has something to do with the antioxidant properties of beta-carotene. It can lead to other processes that can lead to it,” she says.
Want more beta-carotene in a tater? Boil them. According to the Harvard TH Chan School of Public Health, this method of cooking retains more of this antioxidant than other methods such as baking or frying.
7. Sweet Potatoes Help Maintain a Healthy Weight
May not be associated with high carbohydrate content Any A sort of potato with weight loss — but don’t discount sweet tubers to reduce their numbers on the scale. (38 grams for men and 25 grams for women, according to the Academy of Nutrition and Dietetics). According to a study published in journal of nutritionEating more fiber can promote weight loss and even help people stick to their chosen diet.
If you want to lose weight, pay attention to how you prepare your vegetables. Rather than pairing it with heavy or sweet ingredients like cream, butter, or sugar, try it in lighter recipes such as salads, grain bowls, or simply roasted in olive oil. It’s easy to incorporate into any diet,” says Lorencz.
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