Table of Contents
Introduction
Welcome to the vibrant world of sweet potatoes and Health Benefits Of Eating Sweet Potato Everyday Beyond their delightful taste and vibrant colors, these versatile tubers stand as a nutritional powerhouse, offering an array of health benefits. Bursting with vitamins, minerals, and antioxidants, sweet potatoes are more than a culinary indulgence – they’re a treasure trove of nutrients. From supporting vision and heart health to boosting immunity and aiding digestion, their rich profile makes them a must-have in any diet. Join us on a journey to explore the wonders of sweet potatoes, unlocking their incredible flavors and discovering the myriad ways they contribute to a healthier, more vibrant life.
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Sweet Potato Nutrition Facts
Calories: 103 grams
Carbohydrates: 24 g
Total Carbohydrates: 7 grams
Fiber: 4 grams
Protein: 2 grams
Fat: 0 g
Sodium: 41 mg
Potassium: 542 mg
Vitamin C: 22 mg
Vitamin A: 1,100 mcg RAE
Health Benefits Of Eating Sweet Potato Everyday
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You will have better heart health
According to the NCBI, about half of the fiber in sweet potatoes is soluble fiber, which helps lower blood cholesterol levels. Since high cholesterol increases your risk of heart disease, eating enough soluble fiber is a great way to protect your heart.
In addition to fiber, sweet potatoes are also high in antioxidants. They are exceptionally high in beta-carotene. Beta-carotene is a type of provitamin A—a plant pigment that is converted to vitamin A in the body, according to the National Institutes of Health. It is primarily found in orange, yellow and green plant foods such as carrots, broccoli, tomatoes and sweet potatoes! A 2018 study in The American Journal of Clinical Nutrition found that higher intakes of antioxidants such as beta-carotene and vitamin C found in sweet potatoes are associated with a reduced risk of cardiovascular disease.
Thus, sweet potatoes support cardiovascular health by providing fiber and antioxidants.
It can improve your gut health
Fiber is one of the most beneficial nutrients for gut health, and each medium sweet potato contains about 15% of the Daily Value. Many Americans don’t get enough fiber, but eating more foods like sweet potatoes can help your fiber intake.
Sweet potatoes also contain resistant starch, which is fermented in the colon. This fermentation process produces short-chain fatty acids that support immune health and gastrointestinal health, according to a 2022 study on microorganisms. They help keep inflammation at bay.
The same study also found that fiber supports the growth of beneficial microorganisms in your gut microbiome, although more research is needed to understand the specifics of this relationship.
What’s more, according to the National Institute of Diabetes and Digestive and Kidney Diseases, eating enough fiber is one of the best ways to prevent constipation.
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You can support your eye health
As mentioned above, sweet potatoes are an excellent source of vitamin A, a key nutrient for eye health. In fact, each medium sweet potato contains 122% of the daily value of vitamin A—in the form of beta-carotene.
Some studies, including the 2020 Review of Antioxidants, show that antioxidants, including beta carotene, may help reduce the risk of age-related macular degeneration and other eye diseases. Researchers believe this is partly because antioxidants prevent eye damage from blue or UV light.
Potential downsides
May increase your risk of kidney stones
According to the National Kidney Foundation, sweet potatoes are high in oxalates, which can increase the risk of calcium oxalate kidney stones, the most common type of kidney stone. That being said, it’s not just about reducing oxalates. You can help reduce the risk of developing these types of kidney stones by adding sweet potatoes to calcium-rich foods like cheese or yogurt. This helps calcium and oxalates bind to each other in your digestive system instead of the kidneys. As a result, it prevents the development of kidney stones.
Overdosing can cause your skin to turn orange
As we mentioned, one of the biggest benefits of sweet potatoes is their vitamin A content. However, excessive consumption can turn your skin yellow-orange, according to the NIH. It’s a harmless condition called carotenoderma, and you can reverse it by staying away from vitamin A-rich foods.
The best way to cook and enjoy sweet potatoes
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Sweet potatoes can be used for sweet dishes or paired with savory dishes for a nice balance of flavors. Pair them with protein, fat and non-starchy vegetables for a nutritionally well-rounded meal. Here are some ideas for preparing them.
Roast
A classic and delicious way to enjoy sweet potatoes is to slice them, toss them with oil and spices, and roast them. Enjoy roasted sweet potatoes as a side dish or use them to make this massaged kale salad with roasted sweet potatoes and black beans.
Microwave
If you’re short on time, microwaving sweet potatoes is an easy and effective way to do it. Simply mash sweet potatoes with a fork and microwave until soft (about 10-plus minutes). You can use them to make these loaded sweet potatoes.
Fry on the stovetop
Boiling sweet potatoes on the stovetop is a quick and delicious way to enjoy them. You can prepare them like hash browns
Air Fry
If you own an air fryer, you know what a game-changer it is in the kitchen. You can use this nifty appliance to make sweet potato fries or sweet potato chips.
Boil
Like regular potatoes, sweet potatoes can be cooked in a pot of water on the stove. You can eat them just as they are, or you can upgrade regular mashed potatoes by adding boiled sweet potatoes to this Yukon Gold and Sweet Potato Mash.
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Conclusion (Health Benefits Of Eating Sweet Potato Everyday)
In conclusion, incorporating sweet potatoes into your diet is a flavorful and nutritious choice. These vibrant tubers, brimming with vitamins, antioxidants, and fiber, offer a host of health benefits. From supporting eye health to aiding digestion and bolstering the immune system, their versatility in dishes ensures a delicious way to boost overall well-being. Embrace the delicious possibilities – from roasted wedges to creamy mash – and savor the goodness of sweet potatoes, making them a delightful and essential component of a balanced, wholesome diet for a healthier and happier you.
FAQs (Health Benefits Of Eating Sweet Potato Everyday)
Are sweet potatoes good for weight loss?
Sweet potatoes are a good source of fiber and resistant starch, both of which promote satiety. They also contain some protein, which can help you feel fuller for longer. However, a single meal probably won’t affect your weight much. That being said, eating sweet potatoes can improve your overall health regardless of weight change.
Is it okay to eat sweet potatoes every day?
If you enjoy sweet potatoes, you can enjoy them every day. However, eating more than one sweet potato per day can lead to a harmful condition called carotenoderma, where your skin turns yellow-orange. You may also want to be careful with your sweet potato intake if you have a history of kidney stones.
Are sweet potatoes healthier than potatoes?
Although both are called “potatoes,” they are not part of the same botanical family. Both are packed with nutrients but in different ways: sweet potatoes are high in vitamins A and C, while regular potatoes are slightly higher in potassium.
Are sweet potatoes high in sugar?
A medium sweet potato contains about 7 grams of sugar, but sweet potatoes also contain fiber and some protein to help stave off blood sugar spikes. Furthermore, the sugar in sweet potatoes occurs naturally, so for a healthy person, it does not need to be restricted in the same way as added sugars.
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