is sweet potato healthy

Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch or dinner. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). 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). British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. 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 about anthocyanins in purple foods. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. The sweet potato is a starchy, sweet-tasting root vegetable. 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). Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. Sweet potato is a versatile root vegetable that is great for weight loss. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. 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). 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). On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). They have a thin, brown skin on the outside with coloured flesh inside – most commonly orange in colour, but other varieties are white, purple or yellow. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Not to mention, they provide a number of health benefits and are easy to add to your diet. Summary Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Sweet potatoes are a great source of fiber, vitamins, and minerals. Take a look at our infographic to find out what counts as 5-a-day. However, they do contain something known as oxalates which binds calcium and other minerals. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. However, studies have yet to test these effects in humans. Healthline Media does not provide medical advice, diagnosis, or treatment. 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. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. 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 studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. 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). Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. And they have comparable calories to regular potatoes at 183 calories. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. Purple sweet potatoes also seem to have vision benefits. One of the reasons to eat sweet potatoes every week is to get a healthy dose of vitamins. In countries throughout Africa, in India and in the Caribbean, sweet … The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). The phytonutrients associated with different colors in sweet potato do have different health properties. So should you opt for white or sweet potatoes? 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. 80g of sweet potato, or about one medium potato, counts towards one of your five-a-day, unlike white potato which does not. Healthy Sweet Potato Casserole Ingredient Notes. Rich in fibre, vitamins and minerals, find out why these starchy, sweet root vegetables are so good for you and discover the best ways to cook them. Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. For more on Sweet potato … 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. Your body cannot digest either type. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Just one bite of the sumptuously smooth sweet potato filling, and you will be converted for life. However with that being said, for its size, it is still relatively low in calories. They are a good source of fiber, vitamins, and minerals. The gut is where your body is exposed to many potential disease-causing pathogens. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. Sweet Potatoes vs Yams: What’s the Difference? 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 … Using a slow cooker frees up space in your oven, keeps the dish warm, and saves time. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest []. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Beer 52 exclusive offer: Get a free case of craft beer worth £24. 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 examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. 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." (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. This article lists 14 of the foods highest in potassium. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Potatoes are naturally gluten-free. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). Sweet potatoes contain two types of fiber: soluble and insoluble (8). Sweet potatoes are high in beta carotene which helps your body make vitamin A. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. While sweet potato french fries offer some nutritional benefits, eating the dish at restaurants does not typically make for a healthy meal. A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Sweet potatoes are very easy to add to your diet. 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