Sweet potatoes have for a very long time been a prized carbohydrate in the nutrition world. Packed with nutrients and fiber, these tasty tubers are a fan favorite. They are so often praised for their health benefits that no one ever mentions what the down sides are, or if there is anyone who really shouldn’t eat them. This is everything you need to know about sweet potatoes: Their benefits, as well as their potential side effects and who should be careful when consuming them.
The Benefits of Sweet Potatoes
First of all, we’ll start by saying that sweet potatoes aren’t actually potatoes at all. They don’t even belong in the same family. Potatoes are part of the nightshade family, whereas sweet potatoes are part of the family known as morning glory. They are also classified as tubers. What they do share with potatoes, is that they are a fountain of healthy starchy carbohydrates, fiber, and essential nutrients. Their nutrient profile will differ depending on what color they are. The classic orange sweet potato is high in vitamin C, beta carotene, potassium, and vitamin B6. Purple sweet potatoes are known for the quantity of xanthocyanins and phenolic acids they contain. White sweet potatoes are the highest in fiber of the three. Sweet potatoes provide many different health benefits. These include:
1. Heart Health
Sweet potatoes are rich in fiber and potassium which are vital for maintaining a healthy heart. Fiber helps to prevent the absorption of fats into the bloodstream, thereby lowering levels of LDL (low density lipoprotein) cholesterol, aka the ‘bad’ cholesterol. The potassium in sweet potatoes aids in reducing blood pressure by promoting better blood flow, consequently lowering the risk of heart disease.
2. Vision Support
Have you ever heard someone say that carrots are good for your eyes, because of their orange color? This ‘orange color’ is thanks to beta carotene. Sweet potatoes are exceptionally high in beta-carotene, a plant pigment that is essential for maintaining sharp vision. The beta-carotene content in sweet potatoes helps prevent the progression of eye diseases by combating free radicals and preserving retinal health.
3. Immune System Support
We could all use an immune system boost, especially in the winter months. The abundance of vitamin A in sweet potatoes enhances the body’s immune response and helps protect against infectious diseases. The more sweet potatoes you eat, the more you will support your immune system. Regular consumption of sweet potatoes can strengthen the immune system and decrease the risk of vitamin A deficiency-related immune issues.
4. Gut Health
Fiber is one of the most important dietary factors for gut health. The fiber in sweet potatoes aids in maintaining a healthy gut by promoting the growth of beneficial bacteria and supporting the intestinal barrier. The fiber found in sweet potatoes can also help regulate bowel movements and prevent constipation, improving overall gut health.
Potential Side Effects
Were you ever told as a child that eating too many carrots would turn your skin orange? Turns out that this is actually true, only it includes carrots, but all orange fruits and vegetables. Overconsumption of beta-carotene-rich foods like sweet potatoes can cause carotenodermia, a harmless condition that turns the skin orange. Your skin will go back to normal after a few days of avoiding these orange vegetables. Another potential risk of eating sweet potatoes is the potential to form kidney stones. Those at risk of calcium oxalate stones should limit sweet potato intake due to their high oxalate content, but for others, the nutritional benefits outweigh this concern.
Can People With Diabetes Eat Sweet Potatoes?
The answer is yes, but with some caution. Sweet potatoes’ rich nutrient profile can be a huge value add to the diet of someone with diabetes. While sweet potatoes are high in carbohydrates, their glycemic index can vary depending on factors such as preparation and serving size. The fiber content in sweet potatoes, particularly in varieties like white-flesh and purple sweet potatoes, can help slow down the conversion of carbohydrates to glucose, potentially reducing blood sugar spikes.
The big ticket items for those with diabetes are moderation and preparation methods. Boiling or steaming sweet potatoes, leaving the skins on, or adding healthy fats can help lower the glycemic index, making them a more suitable option for those monitoring blood sugar levels. As always, the best thing to do if you are unsure is to consult your dietitian or other health care provider. They can give you valuable information about proper portion sizes, frequency, and best preparation methods for you.
The Bottom Line
Sweet potatoes deserve their reputation as a nutritional powerhouse. With their ability to support heart health, vision, blood sugar management, immune function, and gut health, they make a valuable addition to any diet. Though those with diabetes or who are at higher risk of kidney stones may need to exercise some caution when eating sweet potatoes, the general answer to whether they are good for you is a resounding yes.
