Sweet potatoes are a nutritional powerhouse, delivering substantial amounts of vitamin A, vitamin C, and manganese in every serving. Additionally, they possess anti-cancer properties, support immune function, and offer various health advantages.
These sweet, starchy root vegetables are cultivated globally in different sizes and hues, such as orange, white, and purple, and are abundant in essential nutrients like vitamins, minerals, antioxidants, and fiber.
Moreover, incorporating sweet potatoes into your diet is a straightforward way to reap their numerous health benefits. Discover six unexpected advantages of including sweet potatoes in your meals.
Highly Nutritious
Sweet potatoes stand out as an excellent source of fiber, vitamins, and minerals. A single cup, equivalent to 200 grams, of baked sweet potato with skin offers a nutritional profile with:
- 180 calories,
- 41 grams of carbs
- 4 grams of protein
- 0.3 grams of fat
- 6.6 grams of fiber, along with significant percentages of the Daily Value (DV) for essential nutrients such as
- vitamin A (213%)
- vitamin C (44%)
- manganese (43%)
- copper (36%)
- pantothenic acid (35%)
- vitamin B6 (34%),
- potassium (20%)
- niacin (19%).
Notably, sweet potatoes, particularly the orange and purple varieties, boast an abundance of antioxidants. These antioxidants play a crucial role in shielding your body from free radicals, unstable molecules capable of causing DNA damage and inducing inflammation. Given that free radical damage is associated with chronic conditions like cancer, heart disease, and aging, the consumption of antioxidant-rich foods, like sweet potatoes, is a beneficial choice for maintaining good health.
Improves Gut Health
The presence of fiber and antioxidants in sweet potatoes can contribute positively to gut health.
Sweet potatoes encompass both soluble and insoluble fiber types, both of which remain undigested in the body. Consequently, these fibers linger in the digestive tract, offering diverse advantages for gut-related well-being.
Viscous fibers, a subset of soluble fiber, absorb water and soften stool, while non-viscous, insoluble fibers contribute bulk without water absorption. Furthermore, certain soluble and insoluble fibers undergo fermentation by colon bacteria, producing short-chain fatty acids. These compounds serve as a source of nourishment for the cells lining the intestines, supporting their health and resilience.
Diets rich in fiber, ranging from 20 to 33 grams per day, have been associated with a reduced risk of colon cancer and a more regular bowel movement pattern.
The antioxidants present in sweet potatoes also offer potential benefits for the gut. Laboratory studies have revealed that antioxidants found in purple sweet potatoes can stimulate the growth of beneficial gut bacteria, particularly certain strains of Bifidobacterium and Lactobacillus. Increased levels of these bacteria in the intestines are correlated with improved gut health and a decreased risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.
May Promote a Health Vision
Sweet potatoes boast an exceptional abundance of beta-carotene, the antioxidant responsible for the vibrant orange hue of this vegetable.
A single cup (200 g) of baked orange sweet potato with skin surpasses the daily beta-carotene requirement for the average adult by more than twice. This crucial compound is converted into vitamin A within the body and plays a vital role in the formation of light-detecting receptors in the eyes.
In regions where severe vitamin A deficiency is a concern, particularly in developing countries, the risk of xerophthalmia—a unique form of blindness—becomes heightened. Consumption of beta carotene-rich foods, such as orange-fleshed sweet potatoes, may act as a preventive measure against this condition.
Notably, purple sweet potatoes also exhibit vision-related benefits. According to test-tube studies, the anthocyanins they contain demonstrate the ability to safeguard eye cells from damage, contributing to overall eye health.
Sweet Potatoes May Help Fight Cancer
Sweet potatoes present a diverse array of antioxidants, potentially offering protection against certain forms of cancer.
Among these antioxidants are anthocyanins, a group primarily found in purple sweet potatoes. Test-tube studies indicate that anthocyanins exhibit the ability to impede the growth of specific cancer cells, including those affecting the bladder, colon, stomach, and breast.
Further supporting this notion, mice subjected to diets rich in purple sweet potatoes demonstrated lower incidences of early-stage colon cancer, suggesting a potential protective effect attributed to the anthocyanins present in the potatoes.
Moreover, investigations into sweet potato peel extracts have revealed anti-cancer properties in both test-tube and animal studies.
It is important to note, however, that while these findings are promising, research on the impact of sweet potatoes on cancer in humans is yet to be conducted.
Sweet Potatoes May Enhance Brain Function
The consumption of purple sweet potatoes holds the potential to enhance brain function.
In an animal study, it was discovered that the anthocyanins present in purple sweet potatoes could safeguard the brain by mitigating inflammation and preventing damage caused by free radicals.
Additionally, another study revealed that supplementing with anthocyanin-rich sweet potato extract had the potential to diminish markers of inflammation and enhance spatial working memory in mice, potentially attributed to its antioxidant properties.
While these findings are promising, it’s important to note that no studies have investigated these effects in humans. Nevertheless, it is well-established that diets abundant in fruits, vegetables, and antioxidants are generally linked to a 13% lower risk of mental decline and dementia.
Sweet Potatoes Improve Your Immune System
Orange-fleshed sweet potatoes stand out as one of the most abundant natural sources of beta-carotene, a plant-derived compound that undergoes conversion into vitamin A within the body.
Vitamin A plays a critical role in maintaining a robust immune system, and insufficient blood levels have been associated with diminished immunity. Additionally, vitamin A is essential for preserving healthy mucous membranes, particularly within the lining of the gastrointestinal tract.
The gut serves as a primary exposure site for various potential disease-causing pathogens. Consequently, a well-maintained gut is a crucial component of a resilient immune system. Studies have indicated that a deficiency in vitamin A heightens gut inflammation and diminishes the immune system’s capacity to effectively respond to potential threats.
While specific studies investigating the direct impact of sweet potatoes on immunity are lacking, regular consumption of these nutritious tubers can contribute significantly to preventing vitamin A deficiency.
How to add sweet potatoes in your diet
Incorporating sweet potatoes into your diet is exceptionally simple.
Whether with or without the skin, sweet potatoes offer versatility in preparation, allowing you to bake, boil, roast, fry, steam, or pan-cook them. Their inherent sweetness harmonizes well with various seasonings, making them suitable for both savory and sweet dishes.
Explore diverse ways to enjoy sweet potatoes, such as:
- Sweet potato chips: Peeled, thinly sliced, and baked or fried.
- Sweet potato fries: Peeled, cut into wedges or matchsticks, and baked or fried.
- Sweet potato toast: Thin slices toasted and topped with ingredients like nut butter or avocado.
- Mashed sweet potatoes: Peeled, boiled, and mashed with milk and seasoning.
- Baked sweet potatoes: Whole sweet potatoes baked until fork-tender.
- Sweet potato hash: Peeled, diced, and cooked with onions in a pan.
- Spiralized sweet potatoes: Cut into spirals, sautéed, and sauced.
- In baked goods: Sweet potato puree adds moisture without excess fat.
For enhanced absorption of beta-carotene, a fat-soluble nutrient, consider preparing sweet potatoes with a touch of healthy fats such as coconut oil, olive oil, or avocado. While some older studies suggest a slight reduction in beta-carotene content during cooking, sweet potatoes still retain at least 70% of this nutrient, rendering them an excellent source.