Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties 32 , Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. However, it remains unknown whether they have the same effects in humans.
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 Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity 37 , The gut is where your body is exposed to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.
They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes.
Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people.
This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. They are high in many nutrients, and taste delicious. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Here are 13 of…. Both potatoes and sweet potatoes are rich in nutrients, including many different vitamins and minerals.
Here's how they compare in their nutritional content:. While both types of potatoes can be a healthy part of your diet, sweet potatoes are higher in nutrients like vitamin A that may offer extra benefits for your overall health.
There are many similarities between potatoes and sweet potatoes. They have roughly the same amount of calories, carbohydrates, and protein — and they are both good sources of vitamin B6, magnesium , and potassium. Plus, both potatoes and sweet potatoes also contain resistant starch , a type of starch that is digested more slowly and has many health benefits.
Still, there are a few key differences that give sweet potatoes the edge when it comes to your health. Here's why:. An important area where potatoes and sweet potatoes differ is in their glycemic index GI , a scale from 0 to that rates how quickly a food will cause your blood sugar to rise. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of This means that potatoes break down more quickly into sugar in your digestive tract, causing your blood sugar to spike.
Eating sweet potato skin can increase its nutritional value. The color of the skin can vary from white to yellow and purple to brown. However, whatever color it is, it will provide additional nutrients. When buying and cooking sweet potatoes, it is important to check that the potato is firm with smooth, taut skin. Roast sweet potatoes to bring out their natural flavor, and eat them without toppings.
Sweet potatoes have a naturally sweet and creamy taste. To roast them around a campfire or on a barbecue, wrap them in aluminum foil and place in the dying coals. Leave for around 50—60 minutes, until a fork slides into them easily. People who do not plan to eat the skins can put the potato into the coals without wrapping it in foil.
To prepare a sweet potato quickly, prick it with a fork, wrap it in a paper towel, and put it in a microwave on high heat until soft. Other ways to incorporate sweet potato into the diet include adding roasted sweet potatoes and pecans to a salad and topping it with balsamic vinegar, and adding sweet potato to pancakes or hash browns. Sweet potatoes contain potassium. A high potassium intake may not be suitable for people who take beta-blockers.
Doctors commonly prescribe these for heart disease , and they can cause potassium levels to rise in the blood. People with kidney problems should also take note of how much potassium they consume. Consuming too much can be harmful to those with kidney problems. For example, severe complications can arise if a person with impaired kidney function consumes more potassium than their kidneys can process.
Another risk to be aware of is that some fruits and vegetables are susceptible to contamination with pesticides. Every year, the Environmental Working Group rank products according to their likelihood of contamination.
In , sweet potatoes ranked 31st. Buying organic products or growing them at home are the best ways to minimize the risk of contamination. There is a selection of sweet potato and sweet potato products available for purchase online. Vanilla extract adds depth of flavor to recipes and baked goods, and substitutes can replace it in a pinch.
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