Purple sweet potatoes have 2.5 times more antioxidants … Therefore, a healthy gut is an important part of a healthy immune system. It is now well known that the mineral potassium is crucial to heart function – in fact, individuals with low potassium levels are at higher risk of stroke and hypertension. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. If you were on a 2000 calorie diet, eating a sweet potato … They are a good source of fiber, vitamins, and minerals. Find out more at urbanwellness.co.uk. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. While there are no single ‘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. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Here are 14 of the healthiest vegetables on the…. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. One medium baked sweet potato contains 22 mg of vitamin C (37% of your RDI), 0.3 mg of vitamin B6 (16% of your RDI), and a massive 21,907 IU of vitamin A (438% of your RDI). This article examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. This healthy sweet potato casserole is made with roasted sweet potatoes, cozy cinnamon, creamy coconut milk, and real maple syrup for the most delicious sweet potato filling. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Sweet Potatoes vs. White Potatoes: The Basics. Rich in fibre, vitamins and minerals, find out why these starchy, sweet root vegetables are so good for you and discover the best ways to cook them. Sweet Potato Vitamins. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Your body cannot digest either type. Sweet Potatoes vs Yams: What’s the Difference? Sweet potato is a storehouse of various nutrients, especially vitamin A, vitamin C, vitamin D, fibre, calcium and iron. Only 3% of Americans get enough of the essential mineral potassium. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Then, we take things to the next level with a delicious and super easy to make pecan streusel topping. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). Each category brings with it valuable health benefits. The top crumble layer has the perfect crunch, and the bottom layer is perfectly creamy, so the textures for this dish are on point . Consuming purple sweet potatoes may improve brain function. One cup of raw sweet potato contains about 114 calories, 27 grams of carbohydrates, 6 grams of sugar, 2 grams of protein and 0 grams of fat. Our website services, content, and products are for informational purposes only. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Kerry Torrens BSc. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. This is an area that needs more research, but some studies have shown that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type 2 diabetes. Both regular sweet potatoes and Japanese sweet potatoes (with purple skin and a lighter, sweeter flesh) work well. If you are concerned, check with your GP. This article lists 14 of the foods highest in potassium. © 2005-2020 Healthline Media a Red Ventures Company. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Wash your sweet potato, then cut it into ¼" slices with a sharp knife. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. However, studies have yet to test these effects in humans. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. I could write a page about pretty much all of the ingredients in this soup, but at this time of the year it would be rude not to focus on sweet potatoes. This is a plant pigment that acts as a powerful antioxidant in the body. So, which one’s the winner? You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect (3, 22). Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. The phytonutrients associated with different colors in sweet potato do have different health properties. Therefore, eating antioxidant-rich foods is good for your health (6, 7). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest . These sweet spuds are also rich in potassium and fiber — antioxidant vitamin A too. While sweet potato french fries offer some nutritional benefits, eating the dish at restaurants does not typically make for a healthy meal. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Use fresh sweet potato and ginger to make this healthy comfort food. Roasted Sweet Potatoes – There are so many versions of sweet potato casserole that call for different ways to cook the potatoes. They are high in many nutrients, and taste delicious. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). What are anthocyanins and why are purple foods so healthy? Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. Potatoes are naturally gluten-free. And they have comparable calories to regular potatoes at 183 calories. This article was reviewed on 7th November 2019 by Kerry Torrens. Orange zest brightens the homemade sweet potato waffles, and cumin adds the perfect savory note that is versatile enough for different toppings. Too many oxalates in the diet may cause kidney stones and so should be eaten in moderation if you have existing kidney stones or are at high risk of developing them. However, human studies are needed. Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient (41, 42). Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Here are 6 surprising health benefits of sweet potatoes. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by ‘free radicals’. Free radicals are unstable molecules that can damage DNA and trigger inflammation. by AndreaNov 22, 2020Featured Recipe, Special Day Recipe0 comments This sweet potato casserole dish is a sweet and healthy addition to any meal. Sweet potatoes are a source of four essential micronutrients: vitamin C, thiamin, potassium and manganese, which between them have a whole range … It’s a lightened-up, sugar-free version of the classic recipe with a layer of creamy, spiced sweet potato … Just one sweet potato gives you 400% of the vitamin A you need each day. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. Purple sweet potatoes also seem to have vision benefits. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. I’d argue that this healthy sweet potato pie is actually even better than pumpkin pie! Dietitian Lindsay Malone, MS, RD, CSO, LD, compares their benefits: Cleveland Clinic is a non-profit academic medical center. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). However, in my opinion, roasting the sweet potatoes is THE BEST way to make a delicious sweet potato casserole without a lot of added sugar. Vegan Sweet Potato Pie. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. However, until more evidence is available no recommendations can be made at this time. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 grams of protein and 0 grams of fat. Studies have suggested that the antioxidants in the peel of sweet potatoes in particular, and especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. The sweet potato is a starchy, sweet-tasting root vegetable. You can cultivate lots of bad habits over a lifetime, but eating sweet potatoes every day isn’t among them. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. They’re also a good source of potassium and … Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Consultant nutritionist Rupali Datta shares, "Sweet potato is full of B-carotene, a vitamin A precursor, which works to boost our immunity as well as skin and eye health." It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). So should you opt for white or sweet potatoes? In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). Here are the many ways you can substitute potatoes into your diet every day. Sweet potato is a versatile root vegetable that is great for weight loss. Each waffle is under 80 calories, so we suggest topping the sweet potato waffles with a runny egg, sliced avocado, and crushed red pepper flakes. Discover more digestive health recipes and tips. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). Sweet potatoes are a great source of fiber, vitamins, and minerals. Learn more about why we need fibre, vitamins and minerals. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. Healthy Sweet Potato Casserole Ingredient Notes. Using a slow cooker frees up space in your oven, keeps the dish warm, and saves time. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. 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