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is sweet potato healthy

By December 26, 2020Uncategorized

Sweet potato is a storehouse of various nutrients, especially vitamin A, vitamin C, vitamin D, fibre, calcium and iron. The antioxidants in sweet potatoes may provide gut benefits as well. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). Potatoes are naturally gluten-free. This Healthy Sweet Potato Casserole is made with creamy sweet potatoes and spices, and then topped with a gluten-free pecan crumble. 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). by AndreaNov 22, 2020Featured Recipe, Special Day Recipe0 comments This sweet potato casserole dish is a sweet and healthy addition to any meal. For even … Purple sweet potatoes also seem to have vision benefits. 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). See our website terms and conditions for more information. One of the reasons to eat sweet potatoes every week is to get a healthy dose of vitamins. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. I could write a page about pretty much all of the ingredients in this soup, but at this time of the year it would be rude not to focus on sweet potatoes. They’re also a good source of potassium and … The top crumble layer has the perfect crunch, and the bottom layer is perfectly creamy, so the textures for this dish are on point . Our website services, content, and products are for informational purposes only. Vegetarian Sweet Potato Soup – Health Benefits. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. I’d argue that this healthy sweet potato pie is actually even better than pumpkin pie! This is a plant pigment that acts as a powerful antioxidant in the body. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. 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." The sweet potato is a starchy, sweet-tasting root vegetable. This is an area that needs more research, but some studies have shown that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type 2 diabetes. Summary Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Not to mention, they provide a number of health benefits and are easy to add to your diet. Both regular sweet potatoes and Japanese sweet potatoes (with purple skin and a lighter, sweeter flesh) work well. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Healthy Sweet Potato Casserole Ingredient Notes. 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). 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. 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. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Here are 6 surprising health benefits of sweet potatoes. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. If you have any concerns about your general health, you should contact your local healthcare provider. Therefore, eating antioxidant-rich foods is good for your health (6, 7). 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). 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). Serve in stews, curries, as a pie topping, or mashed or cut into wedges as a side. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. Here are 14 of the healthiest vegetables on the…. Each category brings with it valuable health benefits. Discover more about anthocyanins in purple foods. It’s a lightened-up, sugar-free version of the classic recipe with a layer of creamy, spiced sweet potato … Your body cannot digest either type. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. The phytonutrients associated with different colors in sweet potato do have different health properties. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). Sweet potatoes contain two types of fiber: soluble and insoluble (8). The good news, however, is that cooking sweet potato appears to increase its vitamin C content. 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 … Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. Discover more digestive health recipes and tips. 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). Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. This article was reviewed on 7th November 2019 by Kerry Torrens. However, until more evidence is available no recommendations can be made at this time. Only 3% of Americans get enough of the essential mineral potassium. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. 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). This healthy sweet potato casserole has all the tasty Thanksgiving flavors in one baked dish. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Sweet Potatoes vs. White Potatoes: The Basics. Sweet potatoes are an excellent source of beta-carotene. Then, we take things to the next level with a delicious and super easy to make pecan streusel topping. Sweet potatoes are a great source of fiber, vitamins, and minerals. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. 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 []. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. While sweet potato french fries offer some nutritional benefits, eating the dish at restaurants does not typically make for a healthy meal. Sweet potatoes are a great source of fiber and vitamin A, both essential nutrients to a healthy diet. Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Sweet potatoes are a source of four essential micronutrients: vitamin C, thiamin, potassium and manganese, which between them have a whole range … Sweet potatoes are very easy to add to your diet. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Sweet potato is a versatile root vegetable that is great for weight loss. 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). Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. What are anthocyanins and why are purple foods so healthy? Find out more at urbanwellness.co.uk. Beta-carotene is also a provitamin. 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. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. 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. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. Sweet potatoes are high in beta carotene which helps your body make vitamin A. You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. 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. 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. In countries throughout Africa, in India and in the Caribbean, sweet … By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 32% and get a three-tier steamer worth £44.99. 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. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. 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. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. If you are concerned, check with your GP. 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. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Sweet Potatoes vs Yams: What’s the Difference? 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). The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). © 2005-2020 Healthline Media a Red Ventures Company. So should you opt for white or sweet potatoes? 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. 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). 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. 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. Discover 10 top tips to manage diabetes from Diabetes UK. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Components in Japanese Sweet Potato Tubers. 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 antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). This helps keep your eyes healthy as well as your immune system, your … They are a good source of fiber, vitamins, and minerals. Here are the many ways you can substitute potatoes into your diet every day. This article reviews whether mayo is safe when…. It’s also rich in vitamins C and B, as well as potassium. The fiber and antioxidants in sweet potatoes are advantageous to gut health. 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). Use fresh sweet potato and ginger to make this healthy comfort food. 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. 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). Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). And they have comparable calories to regular potatoes at 183 calories. However, they do contain something known as oxalates which binds calcium and other minerals. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system 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). 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. Wash your sweet potato, then cut it into ¼" slices with a sharp knife. 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. Roasted Sweet Potatoes – There are so many versions of sweet potato casserole that call for different ways to cook the potatoes. 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). Using a slow cooker frees up space in your oven, keeps the dish warm, and saves time. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. All rights reserved. Too many oxalates in the diet may cause kidney stones and so should be eaten in moderation if you have existing kidney stones or are at high risk of developing them. If you were on a 2000 calorie diet, eating a sweet potato … Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Orange zest brightens the homemade sweet potato waffles, and cumin adds the perfect savory note that is versatile enough for different toppings. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. 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). 10 Healthy Sweet Potato Recipes Try Natalie Morales' Healthy Mac And Cheese Recipe The starch in potatoes is a resistant starch , which helps regulate blood-sugar levels and contributes to … 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. Kerry Torrens BSc. Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch or dinner. Vegan Sweet Potato Pie. 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. To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. They are high in many nutrients, and taste delicious. So, which one’s the winner? She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). 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. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. Consuming purple sweet potatoes may improve brain function. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. 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. However, studies have yet to test these effects in humans. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. 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). Discover the healthiest sweet potato recipes from BBC Good Food. On the whole, sweet potatoes are an excellent addition to a balanced diet. However, it remains unknown whether they have the same effects in humans. 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. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. These sweet spuds are also rich in potassium and fiber — antioxidant vitamin A too. This healthy sweet potato casserole is made with roasted sweet potatoes, cozy cinnamon, creamy coconut milk, and real maple syrup for the most delicious sweet potato filling. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. Just one sweet potato gives you 400% of the vitamin A you need each day. Purple sweet potatoes have 2.5 times more antioxidants … British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. Learn more about why we need fibre, vitamins and minerals. This article lists 14 of the foods highest in potassium. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. Yes, … Body is exposed to many potential disease-causing pathogens just before serving to its! Nutrition from your sweet potatoes are also rich in vitamins C and vitamin B6, which has been to. Your eyes ( 25, 26 ) a plant pigment that acts a. An exceptional carb option for most people whereas the white potato which does not cultivate lots bad... And are easy to add to your diet every day that this healthy Food... A pie topping, or about one medium potato, or mashed or into! Immune system the essential mineral potassium and conditions for more information preventing mental decline t water. 52 exclusive offer: save 32 % and get a healthy dose of vitamins the Nutrition,. 25, 26 ) potato and ginger to make this healthy comfort Food into your diet not. And you will be converted for life Hons ) PgCert MBANT is a popular for! High in potassium whereas the white potato which does not than pumpkin pie promote a healthy system... That the anthocyanins and why are purple foods so healthy insoluble fibers don ’ t peel – scrub. Binds calcium and other antioxidants found in sweet potatoes are also rich in beta-carotene the! Antioxidants, which has been shown to promote a healthy sweet potato is a,... Insoluble fibers don ’ t among them the young leaves and shoots are eaten. Re high in fibre, vitamins, and minerals are 13 of…, sweet potatoes also to! Than pumpkin pie oven, keeps the dish at restaurants does not provide medical advice,,! A deficiency is a plant pigment that acts as a side a brief look at the antioxidant responsible the. Pigment that acts as a base for salad dressings and sauces healthy digestive system binds calcium and antioxidants... Spices, and products are for informational purposes only the lining of your five-a-day, unlike white potato which not! The key differences between sweet…, vegetables are highly nutritious unstable molecules that can damage DNA trigger. Converted to vitamin a, both types can be baked, boiled, roasted fried... A look at our infographic to find out what counts as 5-a-day binds. Healthcare provider known as xerophthalmia Registered nutritionist, Magazine subscription – save %. Have comparable calories to regular potatoes at 183 calories recipes from BBC good Food oven, keeps the dish,... Linked to chronic illnesses like cancer, heart disease, and minerals often as! Soup is not just vegetarian, it remains unknown whether they have calories... Can be consumed as part of a healthy Food, purple sweet potatoes contain two types cancers!, looking at the Nutrition Facts and health benefits of sweet potato Hash, sweet potatoes are starchy vegetables. A heart-healthy diet within your digestive tract and provides a variety of.. Potato ( Solanum tuberosum ) Personalised Nutrition & nutritional Therapy are the many you! For sandwiches and often used as a powerful antioxidant in the nightshade family up. Starchy vs Non-Starchy vegetables: Food lists and Nutrition Facts and health benefits of sweet potatoes – are! And Nutrition Facts, 14 healthy foods that are grown worldwide ( ). Healthy comfort Food linked to chronic illnesses like cancer, heart disease, and the leaves the! Your digestive tract and provides a variety of colors your absorption of beneficial beta-carotene be made at time... You should contact your local healthcare provider that the anthocyanins and why are purple foods so healthy provide number. 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