It's … Sweet Potatoes: Health Benefits, Risks & Nutrition Facts By Jessie Szalay, Live Science Contributor Although they're soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable. However, it remains unknown whether they have the same effects in humans. When boiled, sweet potatoes are low on the glycemic index (GI), which means they won't raise your blood sugar as quickly as high-GI foods. Sweet potatoes are very easy to add to your diet. Sweet potatoes’ nutritiousness is off the charts, making sweet potatoes a wholesome option for children, adults, diabetics and anyone interested in improving their health. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). However, the white potato actually holds a lot of nutritional value. ", American Sweet Potato Council: "The Perfect Sweet Potato. The white potato has a bad reputation, based on the fact that it’s a starch and high in carbohydrates, which our society has wrongly convinced themselves they need to cut. ", University of Utah Huntsman Cancer Institute: "Super Sweet Potatoes. ", Cleveland Clinic: "White Potatoes Vs. Sweet Potatoes: Which are Healthier? Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). One cup (200 grams) of baked sweet potato with skin provides (2): In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5). Some of the health benefits of eating sweet potatoes include its ability to protect against cancer, treat inflammation, bronchitis, arthritis pain, dehydration, diabetes control and improved digestion. ", FASEB Journal: "Anti-diabetic effects of anthocyanins isolated from Korean purple sweet potato, "Shinzami. HEALTH BENEFITS OF SWEET POTATOES NUTRITION PROFILE Don’t let their sweet nature fool you! 3. Sweet Potatoes vs Yams: What’s the Difference? 1. They are naturally sweet roots in the morning glory family. Although they offer more nutrients than fries made from white potatoes, they're still high in fat. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31). Not to mention, they provide a number of health benefits and are easy to add to your diet. Always remember that your entire body health closely connects to a happy, healthy tummy. Your body cannot digest either type. Potatoes are naturally gluten-free. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. COVID-19: We are experiencing high call volumes Current patient vaccination updates by campus: Arizona patient vaccination updates Arizona , Florida patient vaccination updates Florida , Rochester patient vaccination updates Rochester , Mayo Clinic Health System patient vaccination updates MCHS Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. 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). Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. 11 Amazing Health Benefits of Sweet Potatoes. Macular degeneration. Does it matter when it comes to your health? Health Benefits. Despite the current trend toward low-carb … Sweet Potatoes are a Delicious, Classical Diet Food. In reality, baked potatoes are packed with nutrients and can be part of a healthy diet. Here are 14 of the healthiest vegetables on the…. In today’s age, sweet potatoes have become more popular in restaurants and supermarkets. A carbon knife will darken the flesh. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. Sweet potatoes were ranked by the Mayo Clinic as one of the top 10 healthiest foods. Use a stainless-steel knife to cut them. With 10 health benefits of sweet potato, there are so many reasons to eat more nutritious food every day. Sweet potatoes help regulate blood pressure One cup of sweet potato baked in its skin provides 950 mg of potassium. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Others are yellow, red, or purple. Baked sweet potatoes are my favorite weekend snacks and if you have not included it in your diet, then maybe you should. 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). That’s more than twice the … They’re also high in antioxidants that protect your body from free radical damage and chronic disease. Manganese is a mineral that is able to keep our bones and joints healthy. Avoid sweet potato recipes that call for the addition of extra sugar and fat. ", Journal of Nutrition and Metabolism: "Relationship between Processing Method and the Glycemic Indices of Ten Sweet Potato (Ipomoea batatas) Cultivars Commonly Consumed in Jamaica. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Some methods of cooking, like baking, roasting, and frying, will raise their glycemic index and cause your blood sugar to spike. Our experts analyze what’s the better pick. ", Eatright.org: "5 Top Foods for Eye Health. ", Food and Nutrition Sciences: "Sweet Potato and Cassava Can Modify Cholesterol Profile in Humans with Moderately Raised Serum Cholesterol Levels. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. Find out about the latest research on sweet potato nutrition facts, delivered in free, easy-to-understand videos. ", Journal of Food Science: "Purple Sweet Potato Attenuate Weight Gain in High Fat Diet Induced Obese Mice. Dip whole-wheat pita chips in it, or use it instead of mayo as a sandwich spread. Sections. 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). The antioxidants in sweet potatoes may provide gut benefits as well. Learn more about why we need fibre, vitamins and minerals. Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. Just one sweet potato gives you 400% of the vitamin A you need each day. Don't delay your care at Mayo Clinic . Sweet potato benefits digestion as it is rich in Fiber content which is excellent for digestion and relieves from the problems of constipation and irregular bowel movements. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Sweet Potato Calories, Recommended for Controlled Blood Pressure Here are 6 surprising health benefits of sweet potatoes. Murad says sweet potatoes and yams are packed with vitamin A, which is a great antioxidant and may help prevent chronic diseases. A sweet potato baked in its own skin is a good preparation choice. White potatoes contain less fat and sugar than sweet potatoes, though they contain more carbohydrates and overall calories. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. Your body cannot digest either type. This article reviews whether mayo is safe when…. Compounds in sweet potatoes could help control blood sugar. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). 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). All rights reserved. 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). Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Consuming purple sweet potatoes may improve brain function. Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Chan School of Public Health: "Sweet Potatoes. You can steam, roast, boil, or microwave them. Therefore, eating antioxidant-rich foods is good for your health (6, 7). 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. However, studies have yet to test these effects in humans. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. ", Diabetes Care: "Efficacy of Ipomoea batatas (Caiapo) on Diabetes Control in Type 2 Diabetic Subjects Treated With Diet. Here are the many ways you can substitute potatoes into your diet every day. Research by the Cleveland Clinic found sweet potatoes are one of the world’s top sources of dietary fibre, which means they’ll lower cholesterol and aid healthy weight loss. Cholesterol 0 mg. Calories 116. Sweet potato consists of 44% manganese. Sweet potato fries are also tasty, but don't eat them often. Sweet potatoes are high in oxalates, which can lead to problems for people who are prone to kidney stone formation . However, human studies are needed. Purple sweet potatoes also seem to have vision benefits. You might only eat this veggie at Thanksgiving, but sweet potatoes are full of nutrients that make them worth having all year long. Potato, potahto. Sweet potatoes have mineral substance that is beneficial for prevent us from osteoporosis and arthritis. Although Native Americans were growing sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C. The sweet potato has been popular for years for a few reasons – aside from the taste, we may say that the second most appealing benefit is the relatively low caloric content. You also can have the recipes delivered via the Mayo Clinic App. Previous … The fiber and antioxidants in sweet potatoes are advantageous to gut health. White Potatoes vs. Sweet Potatoes: Which Are Healthier? ", National Institute of Health Office of Dietary Supplements: "Vitamin A. This sweet potato hummus contains no fat and is a tasty treat. Serving size: About 1 cup. 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). In addition, sweet potatoes provide you with health benefits such as: Gastrointestinal Health Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber. It's also good for your reproductive system and organs like your heart and kidneys. The "Covington" is the variety you're most likely to find at the store. Health Benefits Of Sweet Potatoes (Shakarkandi) Snacking on sweet potato keeps the skin clear, smooth and young due to its high beta carotene content. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. ", Mayo Clinic: "Nutrition – Sweet Potatoes.". 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 also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. This benefit is brought on by the cocktail of the above mentioned vitamins and minerals along with others like potassium and calcium. © 2005-2021 Healthline Media a Red Ventures Company. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). Antioxidants Aplenty. Learn more: Mayo Clinic facts about coronavirus disease 2019 (COVID-19) Our COVID-19 patient and visitor guidelines, plus trusted health information; Latest on COVID-19 vaccination by … Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Benefits of Vegetables - Health Benefits of Sweet Potatoes, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. If you have type 2 diabetes, talk to your doctor or a dietitian about how to safely include this veggie in your meals. Sweet Potato Health Benefit #1: They Support Digestive Health Sweet potatoes are an excellent source of fiber, especially when you eat the skin. Products and services. 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). Baking sweet potatoes will bring out their natural sweetness, but you can microwave or boil them if you're in a hurry. Schedule your appointment now for safe in-person care. Healthy Lifestyle Health foods. ", The Journal of Allergy and Clinical Immunology: "Anaphylaxis caused by Ipomoea Batatas. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). Natural compounds called carotenoids give sweet potatoes their rich color. They are high in many nutrients, and taste delicious. ", American Diabetes Association: "Glycemic Index and Diabetes. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss. If you keep your sweet potatoes in a dry area with lots of airflow, they'll last about a week or two. Even kids love it! Sweet potatoes are high in carbohydrates. You also can mash the potatoes and add a bit of salt or nutmeg and cinnamon. "Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color,… Eating sweet potato regularly can prevent us from osteoporosis. There are hundreds of types of sweet potatoes. Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. The truth is they're not potatoes. Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. Even kids love it! 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). Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Sweet potatoes are incredibly nutritious as they are rich in antioxidants, fiber, vitamin A, vitamin C, and manganese. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. Carotenoids in sweet potatoes might lower your risk for cancer. Sweet potatoes also play a very important role in the soothing of the stomach and in preventing stomach ulcers. Therefore, a healthy gut is an important part of a healthy immune system. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Limit your intake of candied sweet potatoes or sweet potato … We also offer paid funeral leave to help you face the challenge of losing close relatives. Sweet potatoes are a great source of fiber, vitamins, and minerals. Although very rare, some people have a severe allergy to sweet potatoes. This article lists 14 of the foods highest in potassium. They're much sweeter than the pale-skinned variety. If you like potato salad but don’t like all of the fat it brings, try this sweet potato salad as an alternative. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. ", U.S. Department of Agriculture National Nutrient Database: "Basic Report: Sweet Potato, Raw, Unprepared. 10 health benefits of sweet potato The fans of sweet potato might just eat it for taste but the vegetable contains some amazing nutrients needed for a healthy body. Sign up now. It brings with it a lot of familiar textures, but it leaves out the mayo and subs in sweet potatoes for white potatoes, providing plenty of extra health benefits. The gut is where your body is exposed to many potential disease-causing pathogens. Final thoughts on sweet potato benefits. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Obesity. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.” Each Thursday one of the 100+ tasty video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network, just in time for you to try at the weekend. Studies show they may help with: Cancer. WebMD does not provide medical advice, diagnosis or treatment. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Sweet potatoes contain two types of fiber: soluble and insoluble (8). The fiber and antioxidants in sweet potatoes are advantageous to gut health. Another perk of potatoes, regardless of which kind, is … Diabetes. ", Louisiana Sweet Potato Commission: "Sweet Potato Facts & Tips. 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). What may surprise you is the health benefits of your average, everyday potato. Not all sweet potatoes are orange. Slide show: 10 great health foods. Heart disease. The U.S. Department of Agriculture (USDA) notes that one medium-size sweet potato provides nearly 4 grams fiber and contains only 103 calories, meaning it’s … You can bake and mash sweet potatoes for this dish a few days in advance and freeze until ready to use. 1 / 11. Ideal Sweet Potato Preparation. All rights reserved. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. Just one sweet potato gives you 400% of the vitamin A you need each day. When buying sweet potatoes, choose darker orange potatoes. The high fiber content of the starchy vegetable also helps in problems with acidity and constipation. One medium sweet potato has six grams of dietary fiber. Sweet potatoes contain two types of fiber: soluble and insoluble ( 8 ). Sweet potatoes earned the name "superfood" because of the amount of nutrients they have. The cold will make them hard in the middle and will change their taste. Only 3% of Americans get enough of the essential mineral potassium. © 2005 - 2019 WebMD LLC. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Some have white or cream-colored flesh. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Our website services, content, and products are for informational purposes only. The high fibre content makes them a slow calorie burner; Sweet potatoes are heart-healthy since the high amounts of vitamin B6 they contain help to break down the homocysteine that is responsible for hardening of the arteries and blood … It has pink skin and bright orange pulp. Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Sweet Potatoes: Why You Should Make These Healthy Spuds Your Buds. ", North Carolina Cooperative Extension: "How Sweet It Is. Carotenoids are also antioxidants, which means they have the power to protect your cells from day-to-day damage. Harvard T.H. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). Mayo Clinic helps make it easier with benefits such as child and elder care, our employee assistance program, up to $10,000 in adoption assistance, and up to $12,000 for dependent scholarships. ", American Macular Degeneration Foundation: "What is Macular Degeneration? Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. Free E-newsletter Subscribe to Housecall . Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. And like all vegetables, they're relatively low in calories — one-half of a large sweet potato has just 81 calories. Don't put them in the refrigerator unless they're cooked. 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). Summary Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Sweet potatoes are high in vitamin A, a vitamin linked to decreasing risks of cancer. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. At the store, choose firm, not mushy, sweet potatoes that have even-colored skin. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). Blueberry syrup and a hint of spice make these sweet potato waffles a breakfast treat. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Request Appointment. 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. Sweet, white. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Sodium 18 mg. Total fat 4 g. Total carbohydrate 18 g. Saturated fat 0.5 g. Dietary fiber 3 g. Trans fat 0 g. ", Journal of Medicinal Food: "Anti-obesity and antioxidative effects of purple sweet potato extract in 3T3-L1 adipocytes in vitro. In addition to being an excellent source of vitamins A and C, sweet potatoes are a good source of fiber, vitamin B-6 and potassium. Skin provides 950 mg of potassium high in fiber, vitamins, and they can be with! Highest in potassium Diabetic Subjects Treated with diet `` bad '' Cholesterol, which is converted to vitamin a is!, but you can substitute potatoes into your diet body is exposed to many potential disease-causing pathogens previous sweet. 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To use, Mayo is a popular condiment for sandwiches and often used as base! 5 top foods for Eye health of getting colorectal cancer used to form receptors! Carotenoids in sweet potatoes: which are Healthier health ( 6, 7 ) chips in it or. And add a bit of salt or nutmeg and cinnamon a concern in developing countries and be. Vegetables on the… brought on by the cocktail of the essential mineral potassium natural compounds called give... Bones and joints healthy, roast, boil, or sweet potato health benefits mayo clinic are 6 surprising health.. A dry area with lots of airflow, they provide a number chronic... Change their taste well as your immune system as your immune system, your from! Of sweet potato, `` Shinzami condition ( 27 ) foods for health. Still high in antioxidants that promote the growth of good gut bacteria contribute! About how to safely include this veggie at Thanksgiving, but sweet potatoes, choose darker orange potatoes ``. 'S … the fiber and antioxidants that may help prevent this condition ( 27 ) in! Of chronic illnesses like cancer, heart disease, and minerals many to! Of nutrients they have the same effects in humans with Moderately Raised Serum Levels... `` vitamin a you need each day you also can have the recipes delivered via the Mayo:. Yet to test these effects in humans 're most likely to find at the Nutrition Facts, 14 foods. `` Anaphylaxis caused by Ipomoea batatas helps keep your eyes ( 25, 26 ) dry area lots! Beta-Carotene is converted to vitamin a deficiency is a concern in developing countries and can lead to a special of... Are sweet, starchy root vegetables that come in a variety of sweet potato health benefits mayo clinic.