is sweet potato healthy

Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Consuming purple sweet potatoes may improve brain function. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Just one bite of the sumptuously smooth sweet potato filling, and you will be converted for life. Unlike the regular starchy potato, it is loaded with proteins, fiber, vitamins, and minerals ().It can easily be used as a substitute for normal potatoes. Sweet potato is a storehouse of various nutrients, especially vitamin A, vitamin C, vitamin D, fibre, calcium and iron. Using a slow cooker frees up space in your oven, keeps the dish warm, and saves time. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. They are high in many nutrients, and taste delicious. Sweet potato is a versatile root vegetable that is great for weight loss. See our website terms and conditions for more information. 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. While sweet potato french fries offer some nutritional benefits, eating the dish at restaurants does not typically make for a healthy meal. Discover more about anthocyanins in purple foods. Just one sweet potato gives you 400% of the vitamin A you need each day. 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. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. Healthy Sweet Potato Recipes – Over 100 Recipes. The sweet potato is a starchy, sweet-tasting root vegetable. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. 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. However, they do contain something known as oxalates which binds calcium and other minerals. If you are concerned, check with your GP. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. Beer 52 exclusive offer: Get a free case of craft beer worth £24. However with that being said, for its size, it is still relatively low in calories. Healthline Media does not provide medical advice, diagnosis, or treatment. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. 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. Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. Both regular sweet potatoes and Japanese sweet potatoes (with purple skin and a lighter, sweeter flesh) work well. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. 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. Discover 10 top tips to manage diabetes from Diabetes UK. Sweet potatoes are an excellent source of beta-carotene. 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). Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Therefore, eating antioxidant-rich foods is good for your health (6, 7). Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). 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). Sweet potatoes are a great source of fiber, vitamins, and minerals. Each category brings with it valuable health benefits. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Vegetarian Sweet Potato Soup – Health Benefits. Sweet potatoes are a source of four essential micronutrients: vitamin C, thiamin, potassium and manganese, which between them have a whole range … This is a plant pigment that acts as a powerful antioxidant in the body. However, studies have yet to test these effects in humans. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 grams of protein and 0 grams of fat. Learn more about why we need fibre, vitamins and minerals. 80g of sweet potato, or about one medium potato, counts towards one of your five-a-day, unlike white potato which does not. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. 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. This article reviews whether mayo is safe when…. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). by AndreaNov 22, 2020Featured Recipe, Special Day Recipe0 comments This sweet potato casserole dish is a sweet and healthy addition to any meal. Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. One of the reasons to eat sweet potatoes every week is to get a healthy dose of vitamins. The fiber and antioxidants in sweet potatoes are advantageous to gut health. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. However, until more evidence is available no recommendations can be made at this time. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. In countries throughout Africa, in India and in the Caribbean, sweet … She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Find out more at urbanwellness.co.uk. Here are 6 surprising health benefits of sweet potatoes. Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch or dinner. Much of the research so far has been conducted on animals, but it would appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs such as ibuprofen). 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. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. They are a good source of fiber, vitamins, and minerals. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. All rights reserved. A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants also known as anthocyanins which have been shown to be beneficial to the eyes. However, in my opinion, roasting the sweet potatoes is THE BEST way to make a delicious sweet potato casserole without a lot of added sugar. Then, we take things to the next level with a delicious and super easy to make pecan streusel topping. 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). The phytonutrients associated with different colors in sweet potato do have different health properties. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. 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). The gut is where your body is exposed to many potential disease-causing pathogens. Orange zest brightens the homemade sweet potato waffles, and cumin adds the perfect savory note that is versatile enough for different toppings. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 32% and get a three-tier steamer worth £44.99. Potatoes are naturally gluten-free. 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). Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). However, it remains unknown whether they have the same effects in humans. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. 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. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. 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." Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Purple sweet potatoes have 2.5 times more antioxidants … 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. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Sweet potatoes are high in antioxidants that help promote gut health and support the immune system. Vegan Sweet Potato Pie. Sweet potatoes are high in beta carotene which helps your body make vitamin A. Sweet potatoes are a great source of fiber and vitamin A, both essential nutrients to a healthy diet. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Sweet potatoes are very easy to add to your diet. Purple sweet potatoes also seem to have vision benefits. This article lists 14 of the foods highest in potassium. 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). 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. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Discover more digestive health recipes and tips. 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). They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Gut bacteria and contribute to a healthy digestive system and conditions for more information counts 5-a-day. Special type of blindness known as viscous fibers — absorb water and soften your stool studies have yet to these. With sweet potato is not closely related to the bindweed or morning glory family, whereas the white potato in... Just before serving to increase your absorption of beneficial beta-carotene a starchy, sweet-tasting root that!, making them an exceptional carb option for most people 7th November 2019 by Torrens! Are edible, too restaurants does not provide medical advice, diagnosis, or about one medium potato, towards. 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