Sweet potatoes are a favorite among healthy carbohydrate options, earning high praise from dietitians for their impressive nutritional profile.
Packed with essential nutrients such as fiber, vitamin A, and potassium, sweet potatoes are a go-to choice for those seeking a nutritious diet.
Below are 6 potential benefits of sweet potatoes:
They’re Excellent for Heart Health
Sweet potatoes are rich in fiber and potassium, two crucial nutrients for heart health.
A single cup of baked sweet potatoes provides approximately 24% of your daily fiber needs and 20% of your daily potassium requirement.
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Fiber supports heart health by preventing fats from entering your bloodstream, which helps lower LDL (bad) cholesterol levels, as noted by Harvard Health Publishing.
Potassium, on the other hand, helps reduce blood pressure by relaxing blood vessel walls, facilitating smoother blood flow.
Managing cholesterol and blood pressure is essential for reducing the risk of heart disease, the leading cause of death in the U.S.
They Benefit Your Vision
While carrots are often praised for eye health, sweet potatoes are equally beneficial due to their high beta-carotene content, the same pigment that gives them their vibrant color.
One cup of cooked sweet potatoes delivers 213% of the daily value of beta-carotene, which is crucial for maintaining sharp vision.
Beta-carotene acts as an antioxidant, helping to protect the eyes from damage caused by free radicals, as supported by a 2020 study in *Antioxidants*.
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The liver converts some of this beta-carotene into vitamin A, essential for normal vision according to the National Institutes of Health.
For better absorption of beta-carotene, pair your sweet potatoes with a small amount of healthy fats like grass-fed butter, extra-virgin olive oil, or avocado.
They Help Manage Blood Sugar
Sweet potatoes contain a mix of beneficial plant compounds that can aid in blood sugar management.
They are high in fiber, providing 4 grams per cup, which helps regulate blood sugar by slowing digestion and preventing spikes.
Additionally, sweet potatoes contain flavonoids and polyphenols that, according to a 2021 study in the *International Journal of Molecular Sciences*, may enhance glucose absorption and insulin secretion, helping to maintain healthy blood sugar levels.
Sweet potatoes can also have a low glycemic index (GI) depending on their preparation.
Boiling them can result in a low to medium GI, while roasting, baking, or frying can increase the GI.
They Support Immunity
Sweet potatoes can be particularly beneficial during cold and flu season.
One baked sweet potato provides 156% of your daily vitamin A needs, a nutrient crucial for a robust immune system.
“Vitamin A enhances immune function and is being explored as a potential treatment for infectious diseases,” says Sarah Alsing, MS, RD.
According to the National Library of Medicine, vitamin A deficiency can weaken the immune system and increase susceptibility to infections.
Regular consumption of sweet potatoes can help meet your vitamin A needs and support a strong immune response.
They Promote Gut Health
Fiber is vital for maintaining a healthy gut, and sweet potatoes are a delicious way to boost your fiber intake.
Fiber isn’t digested in the gastrointestinal tract but instead ferments in the colon, producing healthy bacteria (probiotics) and short-chain fatty acids (SCFAs), which support a diverse and balanced gut microbiome, as noted in a 2022 study in *Microorganisms*.
A diet rich in fiber can also help regulate bowel movements.
If you’re dealing with constipation, incorporating more fiber-rich foods like sweet potatoes into your diet may be beneficial.
They’re Versatile and Fit Many Diets
Sweet potatoes are a nutritious carbohydrate source that can fit into various dietary plans, including Mediterranean, gluten-free, and plant-based diets.
They can be enjoyed in many ways, from classic roasted versions with olive oil and garlic powder to sweeter options with cinnamon and cayenne pepper.
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