Which sweet potato is the healthiest

Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed. In fact, one cup grams of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day 2. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes 25 , Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia.

Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health.

Consuming purple sweet potatoes may improve brain function. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage 29 , 30 , Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties 32 , Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline.

However, it remains unknown whether they have the same effects in humans. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity 37 , The gut is where your body is exposed to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system.

Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.

They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people.

This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. See also: Sweet Potato Recipes. The index ranks how quickly the body converts carbohydrates into sugar; the lower the glycemic index in a food, the less it will cause weight gain.

Sweet potatoes rank significantly lower than white potatoes in the glycemic index, which explains why both carb-counting diets encourage substituting yams for Idaho potatoes. Sweet potatoes are introduced in the later phases of these diets as an acceptable food because they are nutrient-rich. Sweet potatoes are on the safe list as a great substitute for other starches such as rice, potatoes and corn. The Sugarbusters diet recommends sweet potatoes as a great substitute for other foods high in sugar and carbohydrates such as rice, pasta and corn.

One of the Sugarbusters book's authors reports that the part of a carrot that's healthy is the beta carotene necessary for visual activity and needed for the retina that's found in the pigment, not the fleshy part of the carrot that's full of sugar. You can also get the beta carotene from sweet potatoes, which are not full of sugar. Please feel free to link to any pages of FoodReference. Ehler and www. Researchers administered milligrams of magnesium to a group of participants for a period of 90 days.

The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. Depression and anxiety can contribute to difficulty sleeping. An amino acid in sweet potato may be beneficial for helping you relax. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving.

Tryptophan is the precursor of serotonin and melatonin. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things.

Serotonin is often included as an ingredient in antidepressants. Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory.

Nutrition Fruits and Vegetables Sweet Potatoes. Which Sweet Potato Is the Healthiest? By Gord Kerr Updated August 20, Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness. She is an expert in intuitive eating and nutrition science. Gord Kerr. Gordon Kerr has worked in the health care industry for the past 15 years. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados.

As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B. Video of the Day. Tip All types of sweet potatoes offer nutrient-dense benefits to your health.

Meet the Sweet Potato. Orange flesh: These types of sweet potatoes normally have rose or reddish colored skin. They include the classic Garnet and Jewels and are the most common sweet potato.