Sweet potatoes are delicious, nutritious, and easy to cook. They have a mild, earthy flavor that pairs well with savory spices like cinnamon and nutmeg. They are often used as a substitute for white potatoes in recipes because of their many health benefits.
There are over 400 varieties of sweet potatoes. All are rich in vitamin A. They also contain vitamin C , as well as potassium and beta-carotene. Sweet potatoes contain more calories than regular potatoes. However, they have less starch and sugar, so they don’t cause blood sugar spikes like white potatoes do.
The benefits of sweet potatoes
Eating a sweet potato a day can provide numerous health benefits. Here’s a detailed overview of each benefit.
Powerful antioxidants
Sweet potatoes are rich in antioxidants. These substances protect the body from damage caused by free radicals, which can damage cells and lead to disease and even cancer. One of the antioxidants found in sweet potatoes is beta-carotene. Beta-carotene gives sweet potatoes their orange color and plays an important role in overall health.
Beta-carotene, also known as provitamin A, is a pigment found in plants. It is used in many multivitamins and dietary supplements. This antioxidant is a precursor to vitamin A in the body, which helps maintain healthy vision, skin, and mucous membranes. It is also important for growth, reproduction, and development during pregnancy. Beta-carotene may also have anti-inflammatory effects.
A good source of vitamin C and B vitamins
Vitamin C is an essential nutrient for your body. It helps maintain healthy skin, bones, and tissues. Vitamin C also aids in wound healing, promotes iron absorption, and supports the immune system. Sweet potatoes are a good source of vitamin C. One cup of boiled sweet potatoes contains about 28 milligrams of vitamin C, which is about 34% of the recommended daily intake for men and women consuming 2,000 calories per day.
Sweet potatoes also contain about 20% of your daily vitamin B6 requirement. This vitamin helps regulate mood and maintain normal brain function. Vitamin B5 also plays a role in maintaining healthy skin and preventing acne breakouts.
Good source of other nutrients
Sweet potatoes contain small amounts of iron, copper, zinc, and manganese. These minerals are necessary for maintaining good health and preventing deficiencies in the body. The white flesh of sweet potatoes contains high amounts of starch, which is converted into sugar during digestion. Sweet potatoes are rich in fiber and provide slow-burning carbohydrates that can help support energy levels without causing blood sugar spikes.
Sweet potatoes are low in fat but high in dietary fiber, making them a good choice for people with digestive issues such as irritable bowel syndrome. The high fiber content also helps regulate blood sugar levels, which may reduce the risk of diabetes.
Sweet potatoes can be prepared in many ways: baked, boiled, or sautéed with olive oil for added flavor. They are delicious mashed as a side dish or added to soups as a thickener. They can even be used to make breads like banana or pumpkin bread.
Promotes intestinal health
Sweet potatoes promote the growth of good bacteria in your gut, which can help fight infections and inflammation. They are also rich in prebiotics, which are dietary fibers that support the growth of beneficial bacteria in the colon. Prebiotics have been shown to improve digestive health, including reducing constipation and diarrhea when taken regularly over a long period.
Sweet potatoes are also rich in resistant starch, another type of fiber that promotes healthy gut bacteria. A study published in the Journal of Food Chemistry found that sweet potatoes have an antioxidant effect on the body, making them a good choice for people looking to reduce their risk of chronic diseases.
Anti-inflammatory properties
Sweet potatoes are rich in carotenoids, which have antioxidant properties. These compounds help protect against certain types of cancer, heart disease, and macular degeneration. Studies show that consuming sweet potatoes can help reduce inflammation because these carotenoids have anti-inflammatory properties. In fact, researchers believe that the carotenoids in sweet potatoes could be just as effective as anti-inflammatory medications without the side effects.
No blood sugar spikes
In addition to their anti-inflammatory effects, sweet potatoes may reduce your risk of developing diabetes by regulating blood sugar levels. Sweet potatoes contain more starch than many other vegetables, but they are still considered low-glycemic foods because they don’t cause blood sugar levels to spike as quickly as high-glycemic foods.
