WHAT ARE THE HEALTH BENEFITS OF SWEET POTATOES?

TOP 10 SWEET POTATOES HEALTH BENEFITS VERIFIED BY SCIENCE

1. Improving insulin sensitivity in diabetes: Type 2 diabetes sufferers may have been pleasantly surprised in 2008 when a study found that an extract from white-skinned sweet potato improved insulin sensitivity.

2. Maintaining healthy blood pressure levels: The American Heart Association (AHA) encourages people to consume more potassium-rich foods like potatoes in order to maintain a healthy cardiovascular system. A whopping 124 g serving of mashed sweet potato provides 259 milligrams of potassium or around 5% of the daily requirements for an adult, making it one delicious way you can get your recommended intake!

3. Reducing the risk of cancer: Sweet potatoes are a powerhouse of nutrients. These delicious vegetables contain beta-carotene an antioxidant that can help reduce the risk for prostate and lung cancer among other cancers!

4. Improving digestion and regularity: Sweet potatoes might be your gut’s best friend. It’s been demonstrated that the fiber content in sweet potatoes can help prevent constipation and promote regularity for a healthy digestive tract.

5. Protecting eye health: Sweet potatoes are a good source of provitamin A in the form of beta-carotene. Vitamin A plays a vital role in protecting eye health. According to the Office of Dietary Supplements (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A or 561% of a person’s daily requirement.

6. Boosting immunity: One 124 g serving of sweet potato provides 12.8 mg of vitamin C which supports the immune system and enhances iron absorption.

7. Reducing inflammation: Natural anti-inflammatory compounds in sweet potatoes (Anthocyanin and other color-related pigments) have been shown to quell inflammation at the cellular level. Research done on animals has shown reduced inflammation in brain tissue and nerve tissue after purple sweet potato extract consumption.

8. Maintaining a healthy weight: About 12% of the starch in sweet potatoes is resistant starch, a filling, fiber-like substance your body doesn’t digest and absorb. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal.

9. Coping with stress: Sweet potatoes contain a significant amount of magnesium, a mineral that reduces stress and anxiety. Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world.

10. Guarding against ulcers: Studies on animals have shown that the methanol extract from the root of a sweet potato can protect the gastrointestinal tissues from aspirin-induced ulcers. The results of these studies have proved that sweet potatoes can be used in the treatment and management of peptic ulcers.

HOW TO EAT SWEET POTATOES:

Oven-baked wedges
Cookies
Brownies
Pudding
And an iconic sweet potato pie.

What you need to know:

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cooking time, such as boiling in a pot with a tightly covered lid for 20 minutes. Cooking with the skin on further helps to minimize the leaching of nutrients including beta-carotene and vitamin C.