Sweet potatoes are starchy and tuberous root vegetables that belong to the Convolvulaceae family. They can vary in terms of shape and size based on the type. They are mostly elongated in shape with tapered ends and the size varies from small to large.
These root veggies can be rough or smooth in appearance and they can be of different colours based on the variety the same goes for the flesh inside and the flavour is sweet which intensifies as you cook them. Talking about how to consume them, these veggies are versatile as you can fry, roast, mash, boil, bake, or use them as side dishes, soups, and pies, to name a few.
However, most people would want to know exactly why you should eat sweet potatoes, right? Let’s check out some of the sweet potato benefits and why you should consider adding them to your diet.
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Sweet Potato Nutritional Profile
| Particulars | Value |
| Calories | 180 Kcal |
| Carbohydrates | 41.4g |
| Dietary Fiber | 6.6g |
| Protein | 2.1g |
| Sugars | 13.4g |
| Fat | 0.3g |
| Vitamin A | 24187 IU (483% of DV) |
| Vitamin C | 3.1mg (5% of DV) |
| Potassium | 950mg (27% of DV) |
| Manganese | 0.6mg (28% of DV) |
Let’s dive into the list of sweet potato benefits that you might enjoy simply by adding sweet potatoes to your everyday diet.
Sweet potatoes have antioxidants such as beta-carotene which is good for your eyes. The body converts beta-carotene into vitamin A which is used to create light-detecting receptors in the eyes. Additionally, it also helps manage vision-related issues such as cataract and xerophthalmia. Sweet potatoes can lower the risk of macular degeneration as well. However, more studies on humans are required to support these findings.
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Sweet potatoes are considered good for the gut and the entire digestive system. They are rich in both soluble and insoluble fibre – the former absorbs water and the latter adds bulk to relieve you from digestion-related issues such as constipation. Sweet potatoes have a high amount of phytosterol compounds that have a protective effect on the digestive system as well.
Moreover, the rich antioxidant content promotes the gut bacteria required for a healthy digestive system. Its high fibre levels reduce the potential risk of diabetes. Sweet potatoes are rich in resistant starch as well which is a fibre-like substance that your body cannot digest which is eventually released out of the body but only after making you feel fuller and for longer.
Sweet potatoes are good for your heart as well. They are a rich source of antioxidants – compounds that prevent your body from oxidative stress caused by free radicals. They are rich in potassium as well which tends to control blood pressure levels. Potassium removes excess sodium from the blood allowing the blood pressure to stabilise and eventually reducing the risk of heart disease in the long run.
A study suggested consuming sweet potatoes shows a decrease in bad cholesterol (called ‘LDL’). It also shows an increase in good cholesterol (called ‘HDL’) which is good for your cardiovascular health. The study was done between a control group who ate white bread compared to the experimental group who had cassava and sweet potatoes in their meal. However, we advise you to consult your doctor before aggressively adding sweet potatoes to your diet.
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Sweet potatoes are a rich source of beta carotene, a precursor to Vitamin A, and a plant-based compound that supports mucous membranes in the lining of the gut which protects the body from viruses and bacteria.
The antioxidant and anti-inflammatory properties in sweet potatoes aid oxidative stress which is caused by cell-destroying elements that can perhaps lead to chronic diseases. Antioxidants such as Vitamin C stimulate the production of white blood cells that your body requires to destroy unwanted elements.
Sweet potatoes have anti-inflammatory properties as well thanks to compounds such as anthocyanins that modulate the body’s inflammatory response. All in all sweet potato benefits help you strengthen your immune system.
Sweet potatoes are rich in carotenoids, especially the purple ones. Compounds such as anthocyanin have a positive effect on certain types of cancers that affect breast, stomach, and bladder. Studies involving mice have found a lower rate of early-stage colon cancer although human trials are yet to conclude these findings.
Additionally, antioxidants in sweet potatoes reduce oxidative stress which could cause cancer as these compounds destroy free radicals that could also contribute to health and other chronic diseases.
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Sweet potatoes are generally known for their positive effect on memory. Although human studies are lacking in this matter, animal studies have found out that sweet potato benefits can improve memory and spatial learning, and can even repair impaired memory as in the case of experiments on mice. The antioxidants in sweet potatoes such as anthocyanin can assist in destroying free radicals as well as reduce inflammation in the body, both of which could trigger potential chronic diseases in the human body.
Sweet potatoes have a low glycemic index which measures how any food reacts with the blood to raise its blood sugar (glucose) levels. Foods with higher glycemic index tend to spike blood sugar levels which is not good for health. Instead, sweet potatoes, albeit being high in carbs, don’t cause a spike in blood sugar levels.
Studies have shown its consumption over a few months results in improvement in the A1c levels which is a test to measure your blood’s average blood sugar levels over three months. However, more studies are pending for conclusive evidence.
This list of sweet potato benefits may not be extensive because there’s of course a lot more this tuberous veggie brings to the table. Right from its antioxidants to anti-inflammatory effects to regulating blood sugar and blood pressure levels. This root vegetable is usually sweet with the taste intensifying as you cook ‘em. Sweet potatoes have a low glycemic index that spikes the blood sugar. Studies have shown its anti-cancer properties as well although more human studies are required to support many of its claims. Overall, you must add sweet potatoes alongside with other fruits and veggies and enjoy a well-balanced diet for overall benefit to your health.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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