Discover 10 top tips to manage diabetes from Diabetes UK. 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. 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). If you were on a 2000 calorie diet, eating a sweet potato … 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. If you have any concerns about your general health, you should contact your local healthcare provider. Sweet potatoes contain two types of fiber: soluble and insoluble (8). You can cultivate lots of bad habits over a lifetime, but eating sweet potatoes every day isn’t among them. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Potatoes are naturally gluten-free. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Use fresh sweet potato and ginger to make this healthy comfort food. So should you opt for white or sweet potatoes? Consuming purple sweet potatoes may improve brain function. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. 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). Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. A study in Asia also found that diets high in vitamin-A rich vegetables, including sweet potato leaves, may provide potential protection from lung cancer. To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. 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." 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. Healthline Media does not provide medical advice, diagnosis, or treatment. The top crumble layer has the perfect crunch, and the bottom layer is perfectly creamy, so the textures for this dish are on point . Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. Not to mention, they provide a number of health benefits and are easy to add to your diet. Sweet potatoes are an excellent source of beta-carotene. 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. The sweet potato is a starchy, sweet-tasting root vegetable. 80g of sweet potato, or about one medium potato, counts towards one of your five-a-day, unlike white potato which does not. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Therefore, eating antioxidant-rich foods is good for your health (6, 7). Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. The phytonutrients associated with different colors in sweet potato do have different health properties. What are anthocyanins and why are purple foods so healthy? Take a look at our infographic to find out what counts as 5-a-day. Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). Find out more at urbanwellness.co.uk. Sweet potatoes are a great source of fiber, vitamins, and minerals. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). In countries throughout Africa, in India and in the Caribbean, sweet … Therefore, a healthy gut is an important part of a healthy immune system. For more on Sweet potato … However, until more evidence is available no recommendations can be made at this time. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). Discover more digestive health recipes and tips. However, they do contain something known as oxalates which binds calcium and other minerals. This article reviews whether mayo is safe when…. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. 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. 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. So, which one’s the winner? (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. The antioxidants in sweet potatoes may provide gut benefits as well. However, studies have yet to test these effects in humans. Discover more about anthocyanins in purple foods. On the whole, sweet potatoes are an excellent addition to a balanced diet. Wash your sweet potato, then cut it into ¼" slices with a sharp knife. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Sweet Potatoes vs. White Potatoes: The Basics. Your body cannot digest either type. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. If you are concerned, check with your GP. 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). Serve in stews, curries, as a pie topping, or mashed or cut into wedges as a side. Here are 6 surprising health benefits of sweet potatoes. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). However with that being said, for its size, it is still relatively low in calories. However, it remains unknown whether they have the same effects in humans. However, human studies are needed. 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. Learn more about why we need fibre, vitamins and minerals. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. © 2005-2020 Healthline Media a Red Ventures Company. Sweet potato is a versatile root vegetable that is great for weight loss. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. 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). 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. 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. In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). 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). 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. 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. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. Roasted Sweet Potatoes – There are so many versions of sweet potato casserole that call for different ways to cook the potatoes. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. It’s a lightened-up, sugar-free version of the classic recipe with a layer of creamy, spiced sweet potato … Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. Our website services, content, and products are for informational purposes only. Purple sweet potatoes also seem to have vision benefits. 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. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. This helps keep your eyes healthy as well as your immune system, your … Sweet potatoes are high in antioxidants that help promote gut health and support the immune system. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. The gut is where your body is exposed to many potential disease-causing pathogens. This article lists 14 of the foods highest in potassium. Here are the many ways you can substitute potatoes into your diet every day. Vegetarian Sweet Potato Soup – Health Benefits. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Here are 14 of the healthiest vegetables on the…. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. One of the reasons to eat sweet potatoes every week is to get a healthy dose of vitamins. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. Sweet Potato Vitamins. Studies have suggested that the antioxidants in the peel of sweet potatoes in particular, and especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Each category brings with it valuable health benefits. 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). 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. 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. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. 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. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. Vegan Sweet Potato Pie. Orange zest brightens the homemade sweet potato waffles, and cumin adds the perfect savory note that is versatile enough for different toppings. 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