Sweet Potatoes
- Nov 30, 2016
- 2 min read
With Thanksgiving just last week, many of us are busy consuming those leftovers which typically consists of sweet potatoes. Whether it be mashed sweet potatoes, roasted sweet potatoes, sweet potato pie, sweet potato casserole etc. Therefore, I thought it might be fitting to let you know just how nutritious and healthy sweet potatoes are for you which will hopefully make you feel better about eating them.
The table contains the nutrition information for 1 raw medium sweet potato...
Blood Sugar Balance:
Sweet potatoes are a low glycemic-index food meaning that the spike in blood sugars after consumption is relatively low. In addition, their concentration of caretenoids and fiber has been shown to stabilize blood sugar levels and improve insulin resistance. Sweet potatoes have also been shown to increase adiponectin in the blood stream which is a protein hormone produced by fat cells that has a direct modifier of insulin metabolism. Individuals with poor insulin metabolism, and inadequate insulin sensitivity tend to have lower levels of adiponectin in their blood stream. Therefore it is beneficial for individuals with diabetes, especially type-2 diabetes to consume sweet potatoes on a regular basis.
Anti-inflammatory Properties:
Sweet potatoes contain anthocyanins which are related to the colorful pigments in sweet potatoes. Studies have show that following consumption of sweet potatoes, no less than four inflammatory causing substances were significantly reduced which was associated with the high levels of anthocyanins. Sweet potatoes also have an effect on fibrinogen which is a glycoprotein used together with thrombin and fibrin for successful blood clotting. Balanced levels of fibrinogen, thrombin, and fibrin is important for proper clotting maintenance within the body. If levels of fibrinogen become elevated health problems can often occur. Sweet potato consumption has been correlated with lowered fibrinogen levels as well as reduced inflammation within the body.
Additional Benefits of Sweet Potatoes:
Sweet potatoes are EXTREMELY rich in vitamin A which is important for vision and lung health
They contain a variety of antioxidants including vitamin C, vitamin E, and color related phytonutrients that lower the health risks associated with heavy metals, and oxygen radicals.
The sterol and pectin content of sweet potatoes has the ability to lower the LDL (bad) cholesterol within the body.
Sweet potatoes are an excellent source of potassium which helps to regulate body fluid and prevent fluid retention.
Sweet potatoes are a good source of vitamin B6 which is correlated with the breakdown of homocysteine which is a substance that contributes to the hardening of arteries and blood vessels within the body.
The magnesium content of sweet potatoes has been shown to relieve stress. Magnesium has been shown to promote relaxation and a good mood as well as blood, muscle, bone, and nerve health.
If you'd like to know more about a specific topic, or have any questions please contact me here. Otherwise eat up those leftovers and remember the nutrition you're receiving!
References
1. United States Department of Agriculture. Nutrient database, sweet potatoes, raw, unprepared. United States Department of Agriculture Website. https://ndb.nal.usda.gov/ndb/foods/show/3207?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=sweet+potato&ds=Standard+Reference. Updated May 2016. Accessed November 30, 2016.
2. Mateljian G. The world's healthiest foods. 1st ed. Seattle, Washington: GMF Publishing; 2007.
3. Parragon, Inc. 100 best health foods. 1st ed. New York, NY: Parragon Books; 2015.
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