Janet's Fitness Blog

Health Benefits of Sweet Potatoes

Posted on February 18th, 2012

Not only are sweet potatoes readily available, inexpensive, and delicious, they can also be a great way to stay healthy. Sweet potatoes can help with everything from helping your skin stay clear, smooth and young-looking to fighting against cancer. This article explores the many ways in which you can improve your health by adding sweet potatoes to your diet.

The beta-carotene in orange sweet potatoes is one of the most effective nutrients for fighting off disease. These antioxidants help to boost your immune system so you don’t fall victim to viruses and infections as easily as someone with a weaker immune system would. The vitamin C in sweet potatoes gives even more strength to this immune boosting property in sweet potatoes. Additionally, beta-carotene can also act as an anti-carcinogen, meaning it does wonders when it comes to preventing many types of cancer, especially colon cancer, prostate cancer and stomach cancer.

Sweet potatoes have also been found to be great with regulating blood sugar, even in people who have type 2 diabetes. Though it was originally thought that the dietary fiber and low glycemic index were the main contributors to this effect, recent studies have actually shown that sweet potatoes contain a protein hormone called adiponectin, which is a critical component when it comes to modifying insulin metabolism.

The beta-carotene in sweet potatoes works with other nutrients like vitamin C and magnesium to act as an anti-inflammatory. This can be extremely effective in helping to cure internal and external inflammations in the body, making them a great food for preventing and treating arthritis, asthma, fibromyalgia, and other inflammatory conditions. A sweet potato’s vitamin C can also help to relieve bronchitis, partly due to the fact that these vegetables can also help ease congestion.

In addition to their rich content of vitamins and minerals, sweet potatoes also contain a significant amount of fiber which promotes the health of the colon and reduces the risk of colon cancer. Fiber makes them a great tool for helping with digestion and soothing the stomach. Plus, sweet potatoes have a lot of starch which makes them easy to digest as well.

The same nutrients in sweet potatoes that regulate blood sugar levels may also help regulate metabolism as well. Because this vegetable keeps your blood sugar levels at a reasonable level, it may help you maintain a healthy weight or potentially even lose weight by regulating your metabolism. It also helps that the starchiness of this root vegetable makes you feel full, thereby avoiding unnecessary eating or snacking.

Many people find sweet potatoes to be a great tool for keeping skin clear and smooth. That’s because this root vegetable contains beta-carotenes that, once converted to vitamin A in the body, trigger the production of new skin cells. This process also helps to get rid of old, dead skin cells, which gives the skin a healthier glow and helps keep the skin surface resistant to damage and irritants. It’s common for many topical skin treatments to contain retinol or retinoic acid, which are both derivatives of vitamin A.

Finally, the sweet potato is among the top three food sources of potassium, so important for maintaining heart health, and preventing or reducing high blood pressure. According to the American Cancer Society and the American Heart Association, one simple thing we can all do to protect ourselves from stroke, heart disease, and cancer is eat more sweet potatoes.

Read on for five healthy, tasty ways to get a sweet potato on your plate.

Low Fat Mashed Sweet Potatoes
Enjoy these low fat mashed sweet potatoes with orange juice, a hint of brown sugar and mildly spiced with cinnamon and ginger for a perfect low fat side dish.

Easy Low-Fat Baked Sweet Potato Fries
If you’re craving a high-fat and salty treat like fast food French fries, try this recipe for healthier baked sweet potato fries. Baked sweet potato fries are much lower in fat than a deep-fried version and are very quick to prepare. Kids will love these baked fries as well.

Spicy Braised Sweet Potatoes
Seasoned with paprika and cayenne, these sweet potatoes must be simmered atop the stove

Chicken Pot Pie with Sweet Potato Crust
Try this chicken pot pie with a twist. The sweet potato crust has a beautiful orange color and is delicious and nutritious.

Low Fat Sweet Potato and Apple Soup
Sweet potatoes and apples complement each other nicely in this hearty, mildly spiced, low fat soup.

Sources
Agricultural Research Service, USDA (www.ars.usda.gov)
Mayo Clinic (www.mayoclinic.com)
The Complete Book of Nutritional Healing, Deborah Mitchell

February 18th, 2012 by Janet Hern
Posted in Food and Diet |

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