These include wild Mexican yam, colic root or Chinese yam. 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 sugar. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). It can be used to make a dough that is served as a side with stews or casseroles. It can also be puréed and used in soups and desserts. However, when they accumulate in the body, they can cause problems for people at risk of kidney stones (18). Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin. Despite its popularity, soy remains a controversial food. Precautions must also be taken when preparing yams. Roast at 450 degrees F until browned, about 50 minutes. They are an extremely robust vegetable. If you want to help keep your heart healthy, then eating sweet potatoes has many benefits. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. Also of importance is the abundance of B-complex vitamins found in sweet potatoes. Toss with 2 tablespoons vegetable oil and 1 1/2 tablespoons of the spice mixture. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Cooking them with the skin on is the best way to keep nutrient profiles intact. Sweet potatoes help regulate blood pressure One cup of sweet potato baked in its skin provides 950 mg of potassium. Boiling, rather than baking, frying or roasting, is linked to a lower GI (9). Sweet potatoes are very easy to add to your diet. The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. Also of importance is the abundance of B-complex vitamins found in sweet potatoes. In fact, you've probably wondered: Are sweet potatoes healthy? Are Sweet Potatoes Healthy? The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels. All rights reserved. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Sweet potatoes are also high in potassium, which works in balance with sodium in your body to maintain healthy blood pressure. There are two main types of sweet potatoes: Compared to golden-skinned sweet potatoes, these are softer and sweeter with a darker, copper-brown skin and bright orange flesh. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Sweet potatoes tend to be more readily available and are nutritionally superior to yams — albeit only slightly. Packed with nutrients such as beta-carotene, potassium and fiber, sweet potatoes are also low in calories, making them a good addition to a healthy diet -- whether you’re trying to lose weight or just make better food choices. Cooking them with the skin on is the best way to keep nutrient profiles intact. Healthline Media does not provide medical advice, diagnosis, or treatment. Both potatoes and sweet potatoes contain antioxidants, substances that help control oxidative damage in the body. In terms of calories, protein, and fat, potatoes and sweet potatoes are relatively equal. It's a lightened up savory recipe that pairs well with any protein! Beta carotene – this is the orange pigment found in vegetables such as carrots and orange sweet potatoes. It’s also rich in vitamins C and B, as well as potassium. One medium baked sweet potato -- measuring about 5 inches long and 2 inches in diameter -- weighs in at 103 calories, making it a good side dish or snack. Spice your sweet potato french fries by experimenting with different seasonings, such as cinnamon or paprika. This article reviews the nutrition, benefits, and uses of polenta. Just one sweet potato gives you 400% of the vitamin A you need each day. Meanwhile, the health benefits of yams have not been extensively studied. Mashed. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). However, it remains unknown whether they have the same effects in humans. With over 10% of your DV for a large-sized spud, sweet potatoes' high potassium content is great for regulating muscle contraction, metabolizing carbohydrates and even maintaining a healthy blood pressure.Aside from other vitamins and minerals, such as vitamin C and calcium, one of the biggest health benefits of sweet potatoes is their vitamin A content. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). However, purple sweet potatoes’ antioxidant potency is 3.2 times higher than blueberries, demonstrating how nutritious and healthy they are. Roast at 450 degrees F until browned, about 50 minutes. One cup (200 grams) of baked sweet potato with skin provides (2): In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5). Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). Consuming purple sweet potatoes may improve brain function. Here are 14 of the healthiest vegetables on the…. Both sweet potatoes and yams have decent amounts of other micronutrients, such as B vitamins, which are vital for many bodily functions, including producing energy and creating DNA. The sweet potato is more commonly found in US supermarkets, so as you’d expect, it is used in a wider range of traditional Western dishes, both sweet and savory. Another vitamin found in sweet potato is vitamin D, which is important in maintaining healthy skin, bones, and keratin. Sweet potatoes are one of the unsung heroes of a fat-fighting diet. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. Fibre – sweet potatoes are a rich source of soluble and insoluble fibre, both of which are needed by the gut to ensure healthy digestion. Don't ditch the orange spuds just yet. Another vitamin found in sweet potato is vitamin D, which is important in maintaining healthy skin, bones, and keratin. An extensive study was also conducted on different colors of sweet potatoes to determine which had more nutrients. From casseroles to pies and fries, sweet potatoes dishes are myriad and delicious. This article reviews whether mayo is safe when…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. So should you opt for white or sweet potatoes? The health benefits of sweet potatoes include their ability to help in healthy weight gain, boost immunity, regulate digestion, attenuate the symptoms of asthma and bronchitis, and control diabetes.Sweet potatoes also help in treating stomach ulcers and relieving arthritis pain. Their long shelf life allows them to be sold year-round. In … One serving of sweet potatoes provides a full dose of vitamin A for the day; white potatoes contain a mere 0.1%. Healthiest ways to make sweet potatoes. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! Wild yam powder can be found in some health food and supplement stores under various names. Sweet potatoes are a great source of fiber, vitamins, and minerals. White sweet potatoes are an uncommon and delicious variety of sweet potatoes. Sweet potatoes are very delicious, healthy and are easy to cook and that’s what makes it my favorite snack. The flesh color varies from white or yellow to purple or pink in mature yams. This can be very important in developing countries where vitamin A deficiency is common (10). You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Our website services, content, and products are for informational purposes only. Toss with 2 tablespoons vegetable oil and 1 1/2 tablespoons of the spice mixture. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. ), but they are also low in fat and calories when prepared in a simple way like roasting, baking or boiling. These nutrients are important for good bone health, proper functioning of the heart, growth and metabolism (6, 7). why this mashed sweet potato is so good So easy to make: All you need is 4-5 ingredients to make these mashed sweet potatoes. They’re also high in copper , an essential metal for making red blood cells and keeping your heart healthy. The phytochemicals (plant chemicals) in potatoes and sweet potatoes may also keep us healthy by regulating the immune system, fighting viruses and other pathogens, controlling inflammation, and inhibiting tumour growth. Healthy Mashed Sweet Potatoes Healthy Mashed Sweet Potatoes are similar to a casserole but without the sugary topping. The antioxidants in sweet potatoes may provide gut benefits as well. Sweet potatoes are also slightly higher in calcium and a few other nutrients. Fiber is an important nutrient to help lower your risk of heart disease. 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). Fats Sweet potatoes are very low in fat, with just 0.1 g in a 100 g serving. The young leaves and shoots are sometimes eaten as greens.The sweet potato is distantly related to the common potato (Solanum tuberosum), both being in the order Solanales. Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. The fiber content in sweet potatoes are higher than that of common potatoes and they taste better too! This article…, Plastic is a synthetic or semi-synthetic material that's durable, lightweight, and flexible. This is because it reminded them of true yams, a food staple they knew in Africa. Sweet potatoes are also slightly higher in calcium and a few other nutrients. It is most often baked, mashed or roasted. With more than enough vitamin A to cover your daily recommended value, sweet potatoes are also great for supporting your immune system and maintaining healthy vision. Not to mention, they provide a number of health benefits and are easy to add to your diet. Their scientific name is Dioscorea, and they originate in Africa and Asia. However, if you are looking for extra health benefits like regulating blood sugar and more vitamin A and antioxidants, sweet potatoes are a better option. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Size can vary from that of a small potato to up to 5 feet (1.5 meters). Sweet potatoes are one of the unsung heroes of a fat-fighting diet. On the other hand, true yams are rarely found in Western supermarkets. However, purple sweet potatoes’ antioxidant potency is 3.2 times higher than blueberries, demonstrating how nutritious and healthy they are. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin. It tends to have a drier texture and is less sweet than dark-skinned sweet potatoes. It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits. Sweet potatoes can be found in your local markets year-round, however they are in season in November and December. Healthiest ways to make sweet potatoes. As an alternative to white potatoes, the baked sweet potato is flavorful on its own, without additional dressing or fluff such as butter and sour cream. However with that being said, for its size, it is still relatively low in calories. Our website services, content, and products are for informational purposes only. This article lists 14 of the foods highest in potassium. It is not easy for diabetic patients to have healthy and delicious breakfast but the sweet flavor of sweet potatoes are not going to cause harm for them. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. 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). You can buy them in a wide range of different forms, most often whole or sometimes pre-peeled, cooked and sold in cans or frozen. Sweet potatoes and yams are completely different vegetables. This article explains the key differences between sweet potatoes and yams. Cut 3 sweet potatoes into 3/4-inch-thick wedges. Sweet potato pie doesn’t seem like a healthy way to cook sweet potatoes, but a few simple ingredient swaps can slash calories and sugar from this much-loved Southern dessert. Sweet potatoes are also rich in antioxidants, particularly carotenoids, which are thought to help protect against heart disease and decrease the risk of cancer (11, 12). These naturally sweet potatoes are tasty and easy to incorporate into a healthy diet. Both potatoes and sweet potatoes are healthy foods that can fit well into most diets. In fact, one 3.5-ounce (100-gram) serving of sweet potato will supply you with almost all of your daily recommended amount of vitamin A, which is important for normal vision and the immune system (4). Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. These naturally sweet potatoes are tasty and easy to incorporate into a healthy diet. If you want to help keep your heart healthy, then eating sweet potatoes has many benefits. Here, an expert breaks down everything sweet potatoes have to offer. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. How to Bake Sweet Potatoes Let’s just talk about how healthy sweet potatoes are. Sweet potatoes also help in treating stomach ulcers and relieving arthritis pain. Sweet potato pie doesn’t seem like a healthy way to cook sweet potatoes, but a few simple ingredient swaps can slash calories and sugar from this much-loved Southern dessert. Vitamin C keep your immune system in tip top shape, helps with bone formation and increases collage production, which in turn promotes healthy skin. Depending on the type, the flesh can range from white to orange to even purple. While deep-fried sweet potato fries have their nutritional drawbacks -- they contain large amounts of fat and might contain harmful trans fats -- they also offer a source of nutrients. Sweet potatoes are powerhouses of nutrition packed into one medium serving. Beta carotene – this is the orange pigment found in vegetables such as carrots and orange sweet potatoes. With the keto craze putting all carbs in the hot seat, even the most balanced eater can't help but wonder whether starchy vegetables like brightly-hued sweet potatoes deserve a spot on their plate. The term “yam” is now more of a marketing term for producers to distinguish between the two types of sweet potatoes. Aside from other vitamins and minerals, such as vitamin C and calcium, one of the biggest health benefits of sweet potatoes is their vitamin A content. If you were on a 2000 calorie diet, eating a sweet … Sweet potatoes are also rich in antioxidants, particularly carotenoids, which are thought to help protect against heart disease and decrease the risk of cancer (11, 12). All rights reserved. A medium sweet potato has around 140 calories and 5 grams of fiber. In countries throughout Africa, in India and in the Caribbean, sweet p… In addition, the darker-skinned, orange-fleshed sweet potato variety was only introduced to the US several decades ago. 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