8 Benefits of Sweet Potato

In this time of year, we see seasonal vegetables in grocery stores and markets – pumpkins, chestnuts, Brussels sprouts, and of course – sweet potato. The holiday of All Saints is approaching, for the younger ones Halloween, and particularly in Catalonia, La Castañada.

Although sweet potato is served throughout the country during this time, we are not very clear about the role it plays in our health.

What are the health benefits associated with Sweet Potato?

1-Aid for diabetics:

It is noteworthy 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 generated 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 II diabetes.

2-Regularized blood pressure:

Limiting the intake of certain minerals, such as sodium, is vital to reduce and regulate 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 responsible for the color and which our body converts into vitamin A) provides us with an antioxidant to prevent cancers. Clinical studies have demonstrated the effectiveness of sweet potato (purple color) against colorectal cancer 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 prevent the growth of prostate cancer cells.

4-Digestion and regularity:

Sweet potato contains several essential elements that enhance our digestive health and our 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 heavy metal activity 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 significantly 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 formidable 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.

Furthermore, 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.

What are the best ways to eat sweet potatoes?

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 like 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.

Are there known risks associated with consuming sweet potatoes?

Incompatibility with certain heart medications: if you have been prescribed beta-blockers for a heart condition, you should closely monitor the amount of sweet potato you consume.

The medication can cause a notable increase in potassium levels in the blood (220 g of sweet potato already contains 30% of the RDA). Kidney function: Also related to potassium. An abundance of this mineral could severely damage the kidneys and cause hyperkalemia.

Worse still, the inability to eliminate excess potassium levels in the blood has in some cases been fatal. WebMD – hyperkalemiaUS National Library of Medicine – benefits of adiponectin in sweet potatoWebMD – adiponectin in diabetesMedical News Today – blood pressureUS National Library of Medicine – sweet potatoes and colorectal cancer preventionUS National Library of Medicine – health-promoting properties of anthocyanins Oxford Journals – sweet potato greens to combat prostate cancer Medical News Today – constipation About Health – diet and inflammation US National Library of Medicine – improved metabolic control with adiponectin US National Library of Medicine – intake of fruits to lower risk of age-related maculopathy