7 Reasons Why You Should Add Sweet Potatoes to Your Diet
Sweet potatoes are a root vegetable that has been grown for countless years. These starchy tubers belong to the Convolvulaceae family and are assumed to have originated in South and Central America. Today, over 400 distinct types are produced all over the world. They can be served as a side dish or used as a component in a meal. Sweet potatoes are not only tasty, but they also provide a variety of health advantages. Let’s take a look at some of the reasons you should incorporate sweet potatoes into your diet, from managing blood sugar levels to lowering inflammation and aiding in weight reduction.
1. Reduces inflammation
According to studies, sweet potatoes, particularly purple types, contain anti-inflammatory chemicals. Orange variants are high in beta-carotene. The body transforms beta-carotene into vitamin A, a potent antioxidant capable of combating inflammation. In fact, orange-skinned types provide 400% of our daily vitamin A requirements. It’s a good idea to consume them with some olive oil since the fat helps your body absorb vitamin A more effectively.
2. Full of nutrients:
Sweet potatoes include critical minerals that promote good health, such as calcium, phosphorus, magnesium, folate, potassium, and choline. Calcium is vital for the development and maintenance of healthy bones and teeth. It also helps with nail and hair care in menopausal women. Magnesium contains antioxidant effects and helps to control blood pressure. Phosphorus balances and utilises other minerals and vitamins, including iodine, zinc, magnesium, and vitamin D. Folate is very beneficial for pregnant women. They also include beta-carotene, an antioxidant that promotes eye health.
3. Could help in weight loss:
Sweet potatoes contain resistant starch, which the body cannot digest. One study found that this starch promotes peptide release. These peptides provide messages to your body indicating that you are full, reducing the amount of fat deposited. Obesity is a frequent risk factor for diabetes and cardiovascular disease. To avoid having these diseases, you must keep a healthy weight.
4. Improves health of the eyes:
Sweet potatoes’ orange colour comes from the beta-carotene concentration. Our bodies convert beta-carotene into vitamin A, which is essential for maintaining good eye health. Vitamin A helps to produce eye receptors that allow you to see light, resulting in clear vision. Sweet potatoes also include anthocyanins, which, according to one research, help to keep your eyes moist and minimise weariness.
5. Regulating blood sugar:
Sweet potatoes contain a lot of fibre; therefore, they burn slowly. This fibre causes the intestines to absorb sugar at a slower rate, so preventing blood sugar increases. They also include adiponectin, a protein generated by fat cells and circulated in the circulation. People who have difficulty metabolising insulin tend to have low levels of adiponectin. A single research study determined that “higher levels of this protein were monotonically associated with a lower risk of developing type 2 diabetes.”
6. May protect against Cancers and Heavy metals:
These delectable root vegetables are also high in anthocyanins, which have anti-oxidant characteristics and may bind to metals, assisting in their removal from the body. Anthocyanins have also been found to decrease the development of cancer cells in breast, colon, bladder, and stomach cancer. While animal studies have demonstrated the usefulness of this antioxidant in combating colon cancer, additional research is needed to validate its effects on human cancer cells.
7. May Enhance Heart Health
These veggies are high in fibre, which helps to decrease cholesterol. This is because the fibre binds to the bile acids found in the stomach. This causes the liver to utilise cholesterol to produce more bile. This procedure results in the removal of excess cholesterol from the circulation. This may benefit your heart health because elevated blood cholesterol is a major risk factor for heart disease.
Potential Risks
While sweet potatoes have several health advantages, they are best consumed in moderation. This is because they contain a high concentration of oxalates, which may raise your chance of forming kidney stones. If you have a history of kidney stones, you should restrict your consumption of oxalate-containing plants.