The intense orange color of a sweet potato does more than enhance its appearance; it indicates the presence of beta carotene, a potent antioxidant. The medical benefits of sweet potatoes are numerous, as the average spud contains a hearty dose of vitamins B-6, C and E, as well as fiber, folate and potassium. And because they're a fat-free food, you can consume them without guilt.
High-Fiber Benefits
Sweet potatoes are a fiber-rich food that promotes healthy digestion, lowers blood cholesterol levels and increases satiety for assistance with weight loss and weight maintenance. Men should consume at least 38 g of fiber daily. Women need around 25 g of fiber per day. The average sweet potato contains around 4 g of fiber, and represents a good start toward your daily intake.
Antioxidant Benefits
Antioxidants are your greatest weapon against free radicals, the cell-damaging molecules that promote aging, contribute to disease and can lead to an overall decline in health. As an antioxidant-rich food, sweet potatoes hinder the destructive action of free radicals. They support healthy immunity and help protect your body from illness and disease, including some types of cancer, according to MayoClinic.com.
Blood Glucose Control
Sweet potatoes are an ideal food for people with diabetes, who often have to plan their meals and snacks meticulously to keep blood glucose levels stable and prevent health complications. Sweet potatoes have a low glycemic index, meaning their impact on blood sugar levels is minimal. For this reason, diabetics are encouraged to abandon regular potatoes for sweet potatoes as a part of a low-glycemic diet.
Tips
The best way to acquire the medical benefits of sweet potatoes is to eat them daily. Choose garden-grown or organic potatoes over conventionally-grown potatoes, which are treated with pesticides. Fresh are also preferred over canned potatoes, as canned versions often contain syrups, salt and additives to preserve freshness. Substitute sweet potatoes in recipes that call for white potatoes. Incorporate them into casseroles, toss them on the grill, mash them and mix them with other vegetables.
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