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Sweet potatoes are starchy tubers, often with a vibrant orange color, that can be healthy as part of a balanced diet. They may protect against heart disease and cancer, reduce inflammation, and regulate blood glucose (sugar) levels. The calories in sweet potatoes are relatively low, which can support weight loss.
Sweet potatoes are a root vegetable that belongs to the Convolvulaceae family. The colorful roots can be a hearty side dish or an ingredient in everything from soups and stews to pies and other desserts.
One sweet potato provides several nutrients, such as:
- Beta-carotene: The orange color of sweet potatoes contains an ample amount of beta-carotene. It has antioxidant properties and is important for eye health.
- Manganese: This mineral supports the immune system. It also aids in other processes, like digestion, blood sugar regulation, and bone growth.
- Potassium: This plays key roles in nerve function, muscle contraction, and heart rhythm regulation. It also moves nutrients into and wastes out of cells.
- Vitamin A: The consumption of vitamin A supports eye and health. Vitamin A also helps strengthen your teeth.
- Vitamin C: This vitamin supports immune function, especially during cold and flu season. Regularly consuming vitamin C does not prevent colds. It can reduce how long and severe cold symptoms will be if you get sick.
Many nutrients found in sweet potatoes, like vitamins C and E, act as powerful antioxidants. Choose purple sweet potatoes for even more antioxidants. The pigment that gives them their hue has potent antioxidant properties.
Antioxidants might protect against several conditions like heart disease and cancer. They may also fight free radical damage, but research is inconclusive. Free radicals are unstable atoms that can damage cells and increase the risk of disease and premature aging.
Sweet potatoes are a source of fiber, which helps lower cholesterol. Fiber binds with bile acids in the gut, so the liver has to use cholesterol to produce more bile. This process removes excess cholesterol from the bloodstream. High blood cholesterol is a significant risk factor for heart disease.
Natural anti-inflammatory compounds in sweet potatoes help reduce inflammation at the cellular level. Research has found that sweet potatoes, specifically purple ones, can offer anti-inflammatory properties.
Unchecked, low-grade inflammation raises the risk of several diseases. Examples include obesity, type 2 diabetes, and heart disease.
Sweet potatoes are a source of resistant starch. The body does not digest this filling, fiber-like substance.
One study found several ways resistant starch could help lose and maintain weight. Resistant starch increases the release of peptides, which tell your body you are full. It also decreases the amount of fat your body stores.
High body weight and obesity are some of the most common risk factors for heart disease and diabetes. Maintaining healthy body weight is key to preventing these conditions.
Purple sweet potatoes are a source of antioxidants that may protect against certain cancers. Anthocyanins are a type of antioxidant that has been shown to inhibit cancer cell growth in bladder, breast, colon, and stomach cancer.
Animal studies have also found that anthocyanins can lower the risk of colon cancer. More human studies are needed to examine the effects of these antioxidants on human cancer cells.
Sweet potatoes are a source of beta-carotene. This pigment gives sweet potatoes their orange color. The body converts beta-carotene to vitamin A, which is important for eye health. Vitamin A creates the receptors in your eyes that help you see light, which allows you to see clearly.
The anthocyanins found in purple sweet potatoes can also protect eye health. One study found that anthocyanins help you see clearly, keep your eyes moist, and reduce eye fatigue.
Some may regard sweet potatoes as too starchy. The high fiber content makes them a slow-burning starch. One cup of baked sweet potato provides about 4 grams of fiber.
The daily recommended fiber intake for women and men is 25 grams and 38 grams, respectively. High-fiber foods help regulate blood sugar levels. Fiber causes the intestines to absorb sugar slowly, preventing blood sugar spikes.
One 5-inch-long sweet potato provides the following nutrients:
- Calories: 112
- Fat: 0.1 grams (g), or 0.1% of the Daily Value (DV)
- Sodium: 71.5 milligrams (mg), or 3.1% of the DV
- Carbohydrates: 26.1 g, or 9.5% of the DV
- Fiber: 3.9 g, or 13.9% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 2 g, or 4% of the DV
Sweet potatoes do not pose many risks if you eat them in moderation as part of a balanced diet. Eating too many sweet potatoes may increase your risk of kidney stones. Sweet potatoes are high in oxalate. This naturally occurring molecule is known to worsen kidney stones.
Pair sweet potatoes with mixed greens or vegetables, and drink plenty of water to minimize this risk. People prone to kidney stones or kidney problems might limit their intake of high-oxalate foods. Speak with a healthcare provider if you have concerns.
There are many ways to prepare sweet potatoes. Here are a few simple suggestions:
- Add chunked, baked sweet potatoes to a garden salad
- Bake and drizzle them with a combination of ground cinnamon and maple syrup thinned with warm water
- Mash sweet potatoes and add them to desserts and treats, from no-bake cookies to brownies, pudding, and sweet potato pie
- Whip cooked sweet potatoes into a smoothie or purée them with low-sodium organic vegetable broth as the base for a soup
Sweet potatoes can boost your intake of important vitamins, minerals, and antioxidants. They may also help with inflammation, blood sugar spikes, and blood pressure. You can consume sweet potatoes in all kinds of dishes, from salty to sweet or a bit of both.