This article was last reviewed on 31 August 2021 by Kerry Torrens. What are anthocyanins and why are purple foods so healthy? The health benefits of bananas All our health benefits guides More health & nutrition tips Sweet potato, coconut & lemongrass soup with coriander sambal Sweet potato dhal with curried vegetables Moroccan chicken with sweet potato mash Spinach, sweet potato & lentil dhal Jerk sweet potato & black bean curry Spiced chicken, spinach & sweet potato stew All our healthy sweet potato recipes Enjoyed this? Read more: The good news, however, is that cooking sweet potato appears to increase its vitamin C content. How does cooking affect the nutritional value of sweet potato?Ĭooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. If in doubt or you have concerns regarding your diet and health condition, refer to your GP or registered dietician. If you have existing kidney stones or are at high risk of developing them, you should minimise your consumption of high-oxalate foods. Too many oxalates in the diet may cause kidney stones. However, they do contain compounds called oxalates, which bind calcium and other minerals. On the whole, sweet potatoes are an excellent addition to a balanced diet and appear to be safe for most people, with very few reported cases of allergy. This is because vitamin A is important for maintaining the integrity of the mucous membranes in the respiratory system and gut.Īre sweet potatoes safe for everyone to eat? May support immune functionīeing rich in beta-carotene, sweet potatoes may also help support immune function. This is important for night vision and maintaining the health of the eye.Ī study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants known as anthocyanins, which have also been shown to be of benefit to the eyes. When we eat beta-carotene, our body converts it to vitamin A, which is then used to form light detecting receptors in the eye. Sweet potatoes are rich in beta-carotene – in fact, it’s what gives this root its bright-orange flesh. However, more evidence from well-designed trials are needed in order to confirm these findings. Interesting findings suggest that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type-2 diabetes. Much of the research so far has been conducted on animals, but it would appear that high levels of plant sterols (phytosterols) in sweet potatoes may have a protective effect on the digestive system and may be useful in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs, such as ibuprofen). Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. Studies have suggested that the antioxidants in the peel of sweet potatoes, especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer.

Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. While there are no ‘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. Place one sweet potato half in the center of each foil sheet and wrap the foil tightly around the sweet potato. doi:10.Top 5 health benefits of sweet potato 1. Cut two pieces of heavy duty foil that are each 12 by 18 inches (30 by 46 cm). Potato consumption and risk of type 2 diabetes: results from three prospective cohort studies.

Muraki I, Rimm EB, Willett WC, Manson JE, Hu FB, Sun Q. The glycemic index of pigmented potatoes is related to their polyphenol content. Ramdath DD, Padhi E, Hawke A, Sivaramalingam T, Tsao R. Anthocyanin-rich extract from purple potatoes decreases postprandial glycemic response and affects inflammation markers in healthy men. Jokioja J, Linderborg KM, Kortesniemi M, et al. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Find recipes for sweet potato casseroles, fries, pie, soup and more in this collection of sweet potato recipes.

Whether they are mashed, roasted, or baked, this versatile vegetable offers a plethora of options.

Relationship between processing method and the glycemic indices of ten sweet potato ( ipomoea batatas) cultivars commonly consumed in Jamaica. Packed with nutrients, sweet potatoes are a healthy and colorful addition to any meal. Sweet potatoes.īahado-Singh PS, Riley CK, Wheatley AO, Lowe HIC.