Sweet potatoes contain a large amount of fiber, especially soluble fiber. The World Health Organization recommends that a diet rich in fiber can help maintain healthy digestive function and reduce the risk of intestinal diseases.
The fiber in sweet potatoes helps increase the number of beneficial bacteria in the gut, improve digestion and reduce constipation.
In addition, consuming fiber helps maintain a feeling of fullness longer, supporting weight control.
Sweet potatoes have a low glycemic index, meaning that eating them will not cause a sudden spike in blood sugar levels. A study published in the Journal of Medicinal Food found that sweet potatoes contain antioxidants, including anthocyanins and polyphenols, which help reduce insulin resistance and stabilize blood sugar levels. This is an important factor in preventing and managing type 2 diabetes.
The American Diabetes Association also recommends using complex carbohydrate sources like sweet potatoes instead of foods high in refined sugars, because they help maintain stable blood sugar levels and support insulin function.
Sweet potatoes are a great source of potassium, an essential mineral that helps regulate blood pressure and reduce stress on the cardiovascular system. According to the American Heart Association, potassium plays an important role in balancing electrolytes and removing excess sodium from the body, which helps prevent high blood pressure and improve overall heart health.
In addition, sweet potatoes also contain powerful antioxidants such as beta-carotene and vitamin C. These substances not only help protect cells from free radical damage but also help reduce inflammation, a major risk factor for heart disease and stroke.
Beta-carotene, a precursor of vitamin A found in abundance in sweet potatoes, plays an important role in boosting the immune system. Vitamin A deficiency can lead to a weakened immune system, increasing the risk of infection. Therefore, eating sweet potatoes regularly helps provide adequate amounts of beta-carotene, supporting skin health and a strong immune system.
Regular consumption of sweet potatoes can provide many health benefits, from regulating blood sugar, improving digestion, boosting the immune system to protecting heart health.
However, to achieve the best results, sweet potatoes should be prepared by steaming, boiling or baking to retain their nutritional value, and cooking methods such as frying should be avoided, which can destroy nutrients and increase unhealthy fats.
