Affordable, Overlooked Vegetable Now in Season: Dietitian Shares Cooking Tips
Sweet potatoes, a delightful addition to any meal, offer more than just a sweet and comforting taste. These tubers, belonging to the morning glory family, are packed with essential nutrients and offer numerous health benefits, making them a valuable food for maintaining cardiovascular health, metabolic regulation, immune support, and more.
Firstly, sweet potatoes may help reduce the risk of certain cancers. Purple sweet potatoes, in particular, have been shown to protect against colorectal cancer due to their anthyocyanin content, an antioxidant found in red, blue, and purple foods [1].
Beyond their nutritional content and reduced cancer risk, consuming sweet potatoes provides several other significant health benefits. For instance, they promote heart health by helping regulate blood pressure through their high potassium content and exerting anti-inflammatory effects that protect blood vessels [1][3][5].
Sweet potatoes also support weight management. Fiber and slow-digesting carbohydrates increase satiety, curb hunger, and reduce overall calorie intake, making them a healthier substitute for sugary snacks [1].
Their anti-inflammatory and antioxidant effects are thanks to compounds like anthocyanins and carotenoids. These help protect tissues from damage, lower chronic inflammation linked with diseases such as arthritis, and fight oxidative stress at the cellular level [1][5].
Sweet potatoes are also beneficial for gut health. They provide dietary fiber and resistant starch that promote regular bowel movements, support the growth of beneficial gut bacteria, improve gut microbiome balance, and potentially improve skin clarity as a result of better gut health [1][3][4][5].
Moreover, sweet potatoes help regulate blood sugar levels due to their low glycemic index and high fiber content. This slow sugar absorption and support for insulin sensitivity make them a suitable carbohydrate for diabetics when consumed in moderation [3][5].
Boosting immune function is another advantage of sweet potatoes. With high levels of vitamins A and C, they maintain healthy mucous membranes and increase white blood cell production, enhancing the body’s defense against infections and diseases [3][5].
Sweet potatoes also support brain function and neurological health by reducing oxidative stress and inflammation in the brain, potentially helping with neurodegenerative disease risk reduction [5].
These benefits make sweet potatoes a valuable food for cardiovascular health, metabolic regulation, immune support, digestive wellness, and inflammation management beyond their basic nutrition and cancer risk reduction [1][3][5].
Sweet potatoes are versatile in the kitchen and can be used in dishes like salads, tacos, enchiladas, and Buddha bowls. A medium sweet potato provides approximately 100 calories, making them a nutritious and filling choice.
From a simple baked sweet potato to more elaborate recipes like Hasselback Sweet Potatoes, Twice Baked Sweet Potatoes, Sweet Potato Casserole, and even Sweet Potato Scones, there's a sweet potato recipe for everyone.
Alexandra Caspero, a Registered Dietitian and Chef, shares her expertise in creating delicious and nutritious sweet potato recipes. In season now, sweet potatoes are available for an average of $1.50 per pound. Properly stored, they can last up to a month.
So, next time you're at the grocery store, don't overlook the sweet potato. Whether you're looking to boost your health, add some flavour to your meals, or simply enjoy a comforting treat, sweet potatoes are a delicious and nutritious choice.
References
[1] Nutrition and You. (n.d.). Sweet Potatoes. Retrieved from https://www.nutritionandyou.com/10-benefits-of-eating-sweet-potatoes/
[3] Healthline. (2018, February 20). 11 Proven Health Benefits of Sweet Potatoes. Retrieved from https://www.healthline.com/nutrition/11-proven-health-benefits-of-sweet-potatoes
[4] Healthline. (2018, October 04). 10 Health Benefits of Sweet Potatoes. Retrieved from https://www.healthline.com/nutrition/10-health-benefits-of-sweet-potatoes
[5] Medical News Today. (2018, December 06). 7 Health benefits of sweet potatoes. Retrieved from https://www.medicalnewstoday.com/articles/323746.php
- Sweet potatoes, rich in nutrients and antioxidants, are beneficial for health-and-wellness, offering protection against colorectal cancer.
- Regular consumption of sweet potatoes promotes heart health by regulating blood pressure and protecting blood vessels, thanks to their high potassium content and anti-inflammatory effects.
- In addition to their heart health benefits, sweet potatoes support weight management by increasing satiety and reducing overall calorie intake.
- The anti-inflammatory and antioxidant properties of sweet potatoes can improve digestive wellness by promoting regular bowel movements and supporting gut microbiome balance.
- Apart from their nutritional content, sweet potatoes have implications in fitness-and-exercise and nutrition, with their low glycemic index and high fiber content helping regulate blood sugar levels.
