The 8 benefits of Sweet Potato

1-Aids for diabetics:

It is worth noting that sweet potato has a low glycemic value, so it will not cause sharp increases in blood sugar levels and reduces insulin resistance because glucose is released gradually into the bloodstream. Additionally, sweet potato is a rich source of fiber (200g provides 25% of the RDA), thus helping to regulate blood sugar, digestion, and lower cholesterol.
Recent studies have indicated that sweet potato may increase the level of adiponectin (an anti-inflammatory protein produced by our fat cells) in people with type 2 diabetes, whose levels are often quite low. It is believed that an increased level of this protein may prevent the development of type 2 diabetes.

2-Regularized blood pressure:
Limiting the intake of certain minerals, such as sodium, is vital for reducing and regulating our blood pressure – a well-known example is reducing salt consumption. However, increasing potassium intake through sweet potatoes can provide the same health benefit. Potassium helps balance electrolytes and maintain fluid in the body; processes that contribute to stable blood pressure and a decrease in the risk of cardiovascular diseases.

3-Cancer prevention:
The presence of beta carotene (which is attributed to the color and that our body converts into vitamin A) provides us with an antioxidant to prevent cancers. Clinical studies have demonstrated the effectiveness of sweet potato (purple variety) against colorectal and prostate cancer due to the presence of anthocyanins – flavonoids that have been attributed to fighting the growth of cancer cells. Don’t throw away the leaves; a recent study found that they can inhibit the growth of prostate cancer cells.

4-Digestion and regularity:
Sweet potato contains several essential elements that improve our digestive health and intestines. First of all, the high fiber content is very practical in preventing constipation and provides our digestive tract with more regularity. Sweet potato is also a rich source of magnesium – an excellent digestive aid. To protect us even further, the anti-cancer elements present in sweet potato help reduce both the activity of heavy metals and the development of irritable bowel syndrome.

5-Fertility and support during pregnancy:
According to Harvard Medical Institute, introducing more plant-based iron into the diet promotes fertility. A single sweet potato contains much more than the RDA of vitamin A (beta-carotene converted by our body) – essential for hormone synthesis and lactation. Additionally, potassium is very useful during pregnancy as it helps stabilize blood pressure, muscle contraction, and allows for the proper release of energy from carbohydrates, proteins, and fats.

6-Protection for our immunity:
If we consider that our skin represents the first defense against diseases, just the concentration of vitamin A in a sweet potato (up to 400% of the RDA) provides us with a whole impenetrable defense, as it plays a vital role in the production of new skin cells. For more protection, you could apply a sweet potato body scrub (kefir, ground coffee, and sweet potato) and a coconut oil moisturizer.
Moreover, the powerful combination of nutrients and vitamins B and C boosts our immune system.

7-A natural anti-inflammatory:
The nutrients present in sweet potato work together as powerful antioxidants, thus providing us with anti-inflammatory benefits and reducing the activity of free radicals in our body. Sweet potato also contains a key nutrient – choline – which can enhance memory, regulate sleep, and improve muscle movement, not to mention its ability to absorb fat and reduce chronic inflammation. Last but not least, adiponectin, a natural anti-inflammatory, is found in sweet potato.

8-Improved vision:
Many of us ridiculed our mothers’ insistence that we eat more carrots, as if we were rabbits, to improve our vision. Perhaps we should insist the same with our children – adding sweet potato. It is known that vitamin A (converted from beta carotene) can improve and restore our vision. Additionally, the presence of other vitamins in sweet potato (such as vitamin C – 65% of the RDA per 200g) can prevent degenerative damage. As a general tip, increasing the intake of fruits or vegetables high in these nutrients will reduce the risks of degenerative vision.

Baked: Sweet potatoes are delicious roasted with a pinch of cinnamon and any natural sweetener (try to avoid regular sugar).

Sweet potato chips: Perhaps not the healthiest option with so much oil, but you still get a good handful of nutrients, vitamins, and minerals. Other alternatives would be to use coconut oil or grilled sweet potato.
     
On the barbecue: In many parts of Asia, there is a tradition of cooking sweet potatoes over ashes or on rocks heated by flames – your barbecue at home will work! You can cook them as in the oven or dip sweet potato wedges in honey, cane molasses, or maple syrup.

Raw sweet potato in coleslaw: Simply add grated sweet potato to a tasty coleslaw with fermented cheese.

In all cases of cooked sweet potato, make sure to keep the skin to maximize nutrients, vitamins, and minerals. If you boil sweet potatoes, steaming or baking will optimize health benefits.