Eat sweet potatoes regularly: Benefits and things to note
Japanese sweet potatoes have purple skin, white intestines, light sweetness and a slightly rich flavor. This is a familiar food in Asian cuisine, known for its fiber, vitamin A, vitamin C and antioxidant content. Many studies show that eating Japanese sweet potatoes regularly can improve the digestive system, stabilize blood sugar levels and reduce the risk of heart disease.
Rich in nutrients, good for the digestive system
According to Amy Davis, RDN - a nutritionist in Downey, California (USA): "Japanese sweet potatoes are a healthy, nutritious food with ingredients similar to the popular orange sweet potato".
An average sweet potato is only about 100 calories but provides more than 100% of your vitamin A needs, nearly 40% of vitamin C, potassium, protein and antioxidants. This ingredient not only supports eyesight and skin but also helps the body fight free radicals.
In particular, the fiber content in Japanese sweet potatoes brings great benefits to the digestive system. Sharniquia White, MS, RDN, LDN, nutritionist in Greensboro, North Carolina (USA) said: "The fiber in Japanese sweet potatoes plays a prebiotic role, feeding gut probiotics, helping the digestive system to be healthy and reducing the risk of inflammation".
The rich gut microbiome is also associated with increased immunity, effective nutrient absorption and improved mood.
Stabilize blood sugar and protect the cardiovascular system
Japanese sweet potatoes contain complex carbohydrates and slow digestion fiber, which help maintain stable blood sugar levels. Dont let the word sweet deceive you, sweet potatoes can actually help regulate blood sugar levels, White emphasizes.
However, portion sizes need to be controlled. Davis recommends that people with diabetes or on a low-carb diet should pay attention to their sweet potato intake, and combine it with protein and healthy fats such as grilled fish and greens such as olive oil to keep blood sugar stable.
Regarding cardiovascular health, Davis said that Japanese sweet potatoes are rich in fiber, anti-inflammatory antioxidants and do not contain saturated fat. Some such as Murasaki Bako have been certified by the American Heart Association as heart-healthy. Fiber also helps reduce bad cholesterol, while antioxidants maintain healthy blood vessels, reducing the risk of heart disease.
How to eat best?
Compared to orange sweet potatoes, Japanese sweet potatoes have a fatty, sweeter flavor and drier meat. To retain all the nutrients, steam or grill instead of frying. Some simple suggestions include:
Bake with olive oil, garlic and herbs as a side dish.
Add green leafy vegetables, nuts and vinegar to salads.
Blend in soup or side dishes.
Eat breakfast with nut butter, cinnamon and a little honey.
Japanese sweet potatoes are a food rich in nutritional value, bringing many benefits to digestion, blood sugar and cardiovascular disease. However, you should eat in moderation and combine a variety of foods to optimize your health.
