Sweet potatoes are a type of root vegetable that people have been growing for thousands of years. These starchy tubers belong to the Convolvulaceae family and are believed to have originated in South and Central America. Today, there are more than 400 varieties grown worldwide. They can be eaten on their own or added to different meals. Besides their great taste, sweet potatoes also offer several health benefits. From helping control blood sugar levels to reducing inflammation and supporting weight management, here are some reasons to include them in your diet.
Helps Reduce Inflammation
Studies suggest that sweet potatoes, especially purple ones, contain compounds that help reduce inflammation. Orange sweet potatoes are also high in beta-carotene, which the body converts into vitamin A. This vitamin is a strong antioxidant that helps fight inflammation. Eating sweet potatoes with a bit of olive oil can help the body absorb vitamin A more effectively.
Packed with Nutrients
Sweet potatoes contain important nutrients like calcium, magnesium, phosphorus, potassium, folate, and choline. Calcium helps maintain strong teeth and bones, while magnesium supports blood pressure regulation. Phosphorus works with other minerals like zinc and vitamin D. Folate is especially good for pregnant women. These tubers are also rich in beta-carotene, which benefits eye health.
May Support Weight Management
Sweet potatoes have resistant starch, which the body does not fully digest. Research shows that this starch helps the body feel full and reduces fat storage. Since obesity is linked to conditions like heart disease and diabetes, maintaining a healthy weight is important for overall health.
Helps Regulate Blood Sugar
Sweet potatoes are high in fiber, making them a slow-digesting starch. This helps prevent blood sugar spikes. They also contain adiponectin, a protein that plays a role in insulin regulation. Research suggests that higher levels of this protein are linked to a lower risk of type 2 diabetes.
Supports Eye Health
The beta-carotene in sweet potatoes gives them their orange color. The body turns this into vitamin A, which helps produce eye receptors that improve vision. Sweet potatoes also contain anthocyanins, which may help keep eyes moist and reduce strain.
May Help Protect Against Heavy Metals and Cancer
Sweet potatoes contain anthocyanins, which have antioxidant properties. These compounds may help the body remove heavy metals and slow the growth of certain cancer cells. While studies have shown promising results in animals, more research is needed to confirm their effects on human cancer cells.
May Improve Heart Health
The fiber in sweet potatoes helps lower cholesterol by binding to bile acids in the gut. This process causes the liver to use cholesterol to make more bile, reducing cholesterol levels in the bloodstream. Lower cholesterol levels may reduce the risk of heart disease.
Potential Risks
Although sweet potatoes provide many health benefits, they should be eaten in moderation. They are high in oxalates, which may increase the risk of kidney stones in some people. Those with a history of kidney stones should limit their intake and drink plenty of water to reduce potential risks.
