Sweet potatoes are a popular choice among healthy carbohydrate options, with dietitians praising their outstanding nutritional profile.
Sweet potatoes, which are high in fibre, vitamin A, and potassium, are a popular choice for individuals looking to eat a healthy diet.
Here are six potential benefits of sweet potatoes:
They’re great for heart health
Sweet potatoes are high in fibre and potassium, which are both essential nutrients for heart health.
A single cup of cooked sweet potatoes has about 24% of your daily fibre needs and 20% of your daily potassium requirements.
According to Harvard Health Publishing, fibre promotes heart health by blocking lipids from entering the bloodstream, lowering LDL (bad) cholesterol levels.
Potassium, on the other hand, lowers blood pressure by relaxing blood vessel walls, resulting in smoother blood flow.
Managing cholesterol and blood pressure is critical for lowering the risk of heart disease, which is the leading cause of mortality in the United States.
They Improve Your Vision
While carrots are frequently lauded for eye health, sweet potatoes are also helpful due to their high beta-carotene concentration, which is the same ingredient that gives them their vivid colour.
One cup of cooked sweet potatoes has 213% of the recommended daily amount of beta-carotene, which is essential for preserving clear vision.
Beta-carotene functions as an antioxidant, protecting the eyes from free radical damage, according to a 2020 study published in *Antioxidants*.
The liver transforms some of this beta-carotene into vitamin A, which is required for normal vision, according to the National Institutes of Health.
Sweet potatoes should be served with a modest amount of healthy fats such as grass-fed butter, extra-virgin olive oil, or avocado for optimal beta-carotene absorption.
They Help Manage Blood Sugar
Sweet potatoes include a variety of useful plant components that can help regulate blood sugar levels.
They are strong in fibre, with 4 grammes per cup, which helps manage blood sugar levels by slowing digestion and reducing spikes.
Furthermore, sweet potatoes include flavonoids and polyphenols, which, according to a 2021 study in the *International Journal of Molecular Sciences*, may improve glucose absorption and insulin secretion, hence promoting healthy blood sugar levels.
Sweet potatoes can have a low glycaemic index (GI), depending on how they are prepared.
Boiling them can yield a low to medium GI, however roasting, baking, or frying can raise the GI.
They Support Immunity
Sweet potatoes might be especially useful during the cold and flu season.
One roasted sweet potato delivers 156% of your daily vitamin A requirements, which is essential for a healthy immune system.
“Vitamin A enhances immune function and is being explored as a potential treatment for infectious diseases,” says Sarah Alsing, MD, RD.
According to the National Library of Medicine, vitamin A deficiency can weaken the immune system and make it more susceptible to infections.
Sweet potatoes can help you satisfy your vitamin A requirements while also supporting a strong immune system.
They promote gut health
Fibre is essential for gut health, and sweet potatoes are a tasty way to increase your fibre intake.
Fibre is not digested in the gastrointestinal tract, but rather ferments in the colon, producing good bacteria (probiotics) and short-chain fatty acids (SCFAs), which sustain a diverse and balanced gut microbiome, according to a 2022 study in *Microorganisms*.
A fiber-rich diet can also aid with bowel motions.
If you have constipation, eating more fiber-rich foods like sweet potatoes may help.
They’re versatile and suitable for many diets
Sweet potatoes are a healthy carbohydrate source that may be incorporated into a variety of dietary patterns, including Mediterranean, gluten-free, and plant-based diets.
They can be eaten in a variety of ways, from traditional roasted with olive oil and garlic powder to sweeter variations with cinnamon and cayenne pepper.