4 BIG BENEFITS OF SWEET POTATOES
by: Remie Longbrake | published: May 21, 2023
Sweet potatoes are a healthy and nutritious staple food with a sweet and delicious taste. Research has shown that eating sweet potatoes regularly can help prevent chronic diseases such as diabetes, cardiovascular disease, and cancer. Additionally, sweet potato leaves also offer various health benefits and have anti-cancer and antioxidant properties.
Sweet potatoes are a highly nutritious food. They contain fiber, vitamins A, B, and C, as well as trace elements such as iron, magnesium, and potassium. Sweet potatoes also contain a variety of essential amino acids for the body.
Sounds good so far? Let’s learn more about delicious sweet potatoes!
1. Prevent and fight cancer
In a research report published in the Journal of Epidemiology, researchers conducted a survey of 47,997 men and 66,520 women aged 40 and over. The results showed that regular consumption of sweet potatoes was associated with a decreased risk of death from kidney cancer. In addition to the mentioned health benefits, researchers also discovered a unique protein with anticancer properties in sweet potatoes.
Protein purified from sweet potatoes demonstrated significant anti-proliferative and anti-metastatic effects on human colorectal cells both in vitro and in vivo. The proteins not only slowed the growth of colorectal cancer cells but also reduced their migration and invasion.
2. Prevent cardiovascular disease
Sweet potato leaves contain phenolic compounds that can remove free radicals, thus reducing vascular inflammation. Therefore, regular consumption of sweet potato leaves by hypertensive patients can help lower their risk.
A study by Life (Basel) in 2021, found that consuming sweet potato leaves can lower plasma total cholesterol and reduce stress. The researches believe that eating more sweet potato leaves is an effective strategy for cardiovascular disease prevention. However the study was done with animals so more research is needed.
3. Control blood sugar
In a 12-week clinical trial published in Diabetes Care in 2004, researchers at the University of Vienna in Austria measured the efficacy of caiapo, an extract from white sweet potatoes, on 61 patients with Type 2 diabetes. They found that patients taking caiapo had a decrease in their hemoglobin levels. The results concluded that caiapo can help reduce plasma glucose and cholesterol levels with Type 2 diabetes.
Another study published in Biological and Pharmaceutical Bulletin in 2000 found that white, skinned sweet potatoes have remarkable antidiabetic activity and can improve abnormal glucose and lipid metabolism by reducing insulin resistance.
Consuming sweet potatoes in moderation can help control calorie and fat intake, which may benefit individuals with diabetes. However, it is important to note that after eating sweet potatoes, the intake of other staple food should be reduced to control total calorie intake.
4. Preventing constipation
As sweet potatoes are rich in fiber and antioxidants, they can also help maintain gut health. They contain both soluble and insoluble dietary fiber, which cannot be digested and absorbed by the body but provide multiple benefits for the gut.
Soluble fiber, also known as viscous fiber, can absorb water and soften stool, while non-viscous and insoluble fiber does not absorb water but increases stool volume. Both soluble and insoluble fiber can be fermented by bacteria in the colon, producing compounds that serve as nutrients for gut health.
According to a study published in Carcer Nursing, 57 leukemia patients experience relief from chemotherapy induced constipation after eating 200 grams of sweet potatoes per day.
In closing
The fiber in sweet potatoes can promote the growth of good bacteria, fight cancer, and help produce a healthy gut and healthy body. When it comes to what to eat the reasons are clear, we should consume more sweet potatoes for better health!
It’s our recommendation to always consult with your doctor or trained dietitian before changing your diet. This educational article is not specific advice. We strive to present quality, effective content. For specific references please use our contact page.