Health Benefits of Sweet Potatoes
The truth is they're not potatoes. They are naturally sweet roots in the morning glory family. Although Native Americans were growing sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C.
There are hundreds of types of sweet potatoes. Some have white or cream-colored flesh. Others are yellow, red, or purple. The "Covington" is the variety most likely to find at the store. It has pink skin and bright orange pulp.
While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato.
Nutrients per Serving
One sweet potato has:
- Calories: 112
- Fat: 0.07 grams
- Carbohydrates: 26 grams
- Protein: 2 grams
- Fiber: 3.9 grams
- Vitamins and Minerals.
Just one sweet potato gives 80% of the vitamin A need each day. This helps keep your eyes healthy as well as immune system, body's defense against germs.
Sweet potatoes are rich in:
- B vitamins
- Vitamin C
- Vitamin D
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Thiamin
- Zinc.
Natural compounds called carotenoids give sweet potatoes their rich color. Carotenoids are also antioxidants, which means they have the power to protect cells from day-to-day damage.
Promote Gut Health
The fiber and antioxidants in sweet potatoes are advantageous to gut health.
Sweet potatoes contain two types of fiber: soluble and insoluble. Body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.
Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk.
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.
The antioxidants in sweet potatoes may provide gut benefits as well.
Antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species. 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.
Healthy Vision
Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. 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.
Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes.
May Enhance Brain Function
Consuming purple sweet potatoes may improve brain function. The anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage.
May Support Your Immune System
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. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity.
It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut.
Bottom Line
Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors.
They’re high in fiber and antioxidants, which protect body from free radical damage and promote a healthy gut and brain.
They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and immune system.
Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people.