Sweet potatoes contain high content of pectin soluble fiber, along with resistant starch - two ingredients that help:
Reduces the absorption of bad cholesterol (LDL) in the intestines
Support to increase good cholesterol (HDL)
Reduce post-meal blood sugar spikes by slowing down the digestion of starch.
A study published in the Journal of Clinical Nutrition & Lipid Health that followed 240 people with dyslipidemia showed that the group that supplemented 150 g of boiled sweet potatoes per day for 8 weeks reduced LDL by 12-18%, while the control group reduced only 4%.
This stable blood sugar is especially important for people with high uric acid, because according to the National Institutes of Health (NIH), increasing insulin after eating can reduce the rate at which uric acid is excreted through the kidneys.
Sweet potatoes contain polyphenols such as chlorogenic acid and anthocyanin (especially rich in purple sweet potatoes), which have been shown to be able to:
Reduces the production of xanthine oxidase - the enzyme that creates uric acid
Improve kidney function by reducing oxidative stress
Increases urine output, which helps excrete purines and uric acid.
A study by the European Society of Nutritional Biochemistry (2024) found that anthocyanin in purple sweet potatoes helps reduce 0.6-0.8 mg/dL of uric acid after 6 weeks in patients with mild uric levels.
According to the Journal of Metabolic Timing & Health (2024), the timing of sweet potato eating has a big impact on metabolic efficiency:
Morning or noon: helps control blood sugar best, reducing fat storage.
Combined with light protein (eggs, yogurt, chicken breast) helps slow down the absorption of carbohydrates.
Limit evening eating, as it can cause excess energy and affect glucose overnight.
Boil or steam to retain maximum polyphenol.
Do not fry because it increases triglycerides and destroys anthocyanins.
Eat with green vegetables to increase soluble fiber.
Clinical nutritionists at the Mayo Clinic say that sweet potatoes are a dual-favorite food for people with high blood fat and increased uric acid.
When used at the right time and processed properly, sweet potatoes help stabilize blood sugar, reduce inflammation and increase uric excretion - all of which are supported by science.
