Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Use fresh sweet potato and ginger to make this healthy comfort food. This helps keep your eyes healthy as well as your immune system, your … Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Sweet potatoes are a great source of fiber and vitamin A, both essential nutrients to a healthy diet. Then, we take things to the next level with a delicious and super easy to make pecan streusel topping. Here are 6 surprising health benefits of sweet potatoes. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. This Healthy Sweet Potato Casserole is made with creamy sweet potatoes and spices, and then topped with a gluten-free pecan crumble. Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. While there are no single ‘superfoods’ that can prevent cancer and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. Healthy Sweet Potato Recipes – Over 100 Recipes. Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. Consultant nutritionist Rupali Datta shares, "Sweet potato is full of B-carotene, a vitamin A precursor, which works to boost our immunity as well as skin and eye health." They’re also a good source of potassium and … On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Nicola Shubrook – Registered nutritionist, eating a healthy diet can reduce the risk of cancer, antioxidants in the peel of sweet potatoes, protective effect on the digestive system, Sweet potato, coconut & lemongrass soup with coriander sambal, Sweet potato dhal with curried vegetables, Spiced chicken, spinach & sweet potato stew. You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. This article lists 14 of the foods highest in potassium. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31). Discover more digestive health recipes and tips. Purple sweet potatoes have 2.5 times more antioxidants … Healthy Sweet Potato Casserole Ingredient Notes. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. Take a look at our infographic to find out what counts as 5-a-day. They are a good source of fiber, vitamins, and minerals. If you were on a 2000 calorie diet, eating a sweet potato … Sweet potatoes are high in beta carotene which helps your body make vitamin A. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. So should you opt for white or sweet potatoes? This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. It’s a lightened-up, sugar-free version of the classic recipe with a layer of creamy, spiced sweet potato … The sweet potato is a starchy, sweet-tasting root vegetable. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Roasted Sweet Potatoes – There are so many versions of sweet potato casserole that call for different ways to cook the potatoes. Consuming purple sweet potatoes may improve brain function. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. In countries throughout Africa, in India and in the Caribbean, sweet … While sweet potato french fries offer some nutritional benefits, eating the dish at restaurants does not typically make for a healthy meal. Here are the many ways you can substitute potatoes into your diet every day. On the whole, sweet potatoes are an excellent addition to a balanced diet. Sweet potatoes are a great source of fiber, vitamins, and minerals. It’s also rich in vitamins C and B, as well as potassium. Here are 14 of the healthiest vegetables on the…. Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect (3, 22). They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Sweet potato is a versatile root vegetable that is great for weight loss. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). I could write a page about pretty much all of the ingredients in this soup, but at this time of the year it would be rude not to focus on sweet potatoes. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Kerry Torrens BSc. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). Too many oxalates in the diet may cause kidney stones and so should be eaten in moderation if you have existing kidney stones or are at high risk of developing them. These sweet spuds are also rich in potassium and fiber — antioxidant vitamin A too. The fiber and antioxidants in sweet potatoes are advantageous to gut health. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Sweet Potato Vitamins. Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient (41, 42). Sweet potatoes are high in antioxidants that help promote gut health and support the immune system. Components in Japanese Sweet Potato Tubers. Yes, … Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. However, studies have yet to test these effects in humans. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. One medium baked sweet potato contains 22 mg of vitamin C (37% of your RDI), 0.3 mg of vitamin B6 (16% of your RDI), and a massive 21,907 IU of vitamin A (438% of your RDI). Because sweet potatoes contain a healthy dose of fiber—which helps slow down the release of glucose into your system—they won’t spike your blood … One cup of raw sweet potato contains about 114 calories, 27 grams of carbohydrates, 6 grams of sugar, 2 grams of protein and 0 grams of fat. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Sweet Potatoes vs Yams: What’s the Difference? Our website services, content, and products are for informational purposes only. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). I’d argue that this healthy sweet potato pie is actually even better than pumpkin pie! Each waffle is under 80 calories, so we suggest topping the sweet potato waffles with a runny egg, sliced avocado, and crushed red pepper flakes. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. And they have comparable calories to regular potatoes at 183 calories. For even … By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 32% and get a three-tier steamer worth £44.99. If you have any concerns about your general health, you should contact your local healthcare provider. Potatoes are naturally gluten-free. What are anthocyanins and why are purple foods so healthy? And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. If you are concerned, check with your GP. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. However with that being said, for its size, it is still relatively low in calories. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. This is a plant pigment that acts as a powerful antioxidant in the body. The phytonutrients associated with different colors in sweet potato do have different health properties. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. However, until more evidence is available no recommendations can be made at this time. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Sweet potato is a storehouse of various nutrients, especially vitamin A, vitamin C, vitamin D, fibre, calcium and iron. Both regular sweet potatoes and Japanese sweet potatoes (with purple skin and a lighter, sweeter flesh) work well. 10 Healthy Sweet Potato Recipes Try Natalie Morales' Healthy Mac And Cheese Recipe The starch in potatoes is a resistant starch , which helps regulate blood-sugar levels and contributes to … Vegan Sweet Potato Pie. Studies have suggested that the antioxidants in the peel of sweet potatoes in particular, and especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. It is now well known that the mineral potassium is crucial to heart function – in fact, individuals with low potassium levels are at higher risk of stroke and hypertension. However, it remains unknown whether they have the same effects in humans. Just one sweet potato gives you 400% of the vitamin A you need each day. Each category brings with it valuable health benefits. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. Healthline Media does not provide medical advice, diagnosis, or treatment. This healthy sweet potato casserole is made with roasted sweet potatoes, cozy cinnamon, creamy coconut milk, and real maple syrup for the most delicious sweet potato filling. This article examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. This healthy sweet potato casserole has all the tasty Thanksgiving flavors in one baked dish. Sweet Potatoes vs. White Potatoes: The Basics. Just one bite of the sumptuously smooth sweet potato filling, and you will be converted for life. Summary Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Using a slow cooker frees up space in your oven, keeps the dish warm, and saves time. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. Vegetarian Sweet Potato Soup – Health Benefits. This is an area that needs more research, but some studies have shown that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type 2 diabetes. 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