Here you´ll find 30 healthy sweet potato recipes. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.
Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.
Good for digestion
Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. Research so far has only been conducted on animals, but it would appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers.
Help regulate blood pressure
One cup of sweet potato baked in its skin provides 950 mg of potassium. That’s more than twice the amount in a medium banana. Potassium essentially sweeps excess sodium and fluid out of the body, which lowers blood pressure and reduces strain on the heart. Potassium also helps regulate heart rhythm and muscle contractions.
Help support weight loss
About 12% of the starch in sweet potatoes is resistant starch, a filling, fiber-like substance your body doesn’t digest and absorb.
One study found that replacing just 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal. Resistant starch also prompts the body to pump out more satiety-inducing hormones.
Prevent Vitamin A deficiency
Sweet potatoes are an extremely important source of Vitamin A because they contain high levels of beta-carotene.
Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing two molecules of Vitamin A, essential in helping the body fight off infections, and remain resistant to any further infections.
Help manage diabetes
Sweet potatoes are categorized as low to high on the glycemic index scale, and several studies have indicated that it can minimize the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes.
Studies into the varieties of sweet potatoes have revealed that the Beauregard is the most effective sweet potato variant when it comes to blood glucose regulation.
The fiber in the sweet potato is also hypothesized to be beneficial for diabetes management. The sweet potato is a high fiber food, which has been shown to lower the blood sugar levels of individuals suffering from type I diabetics.
Help manage stress levels
Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning. One of the most important benefits of magnesium is that it helps reduce stress and anxiety.
Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world.
Sweet potatoes contain a significant amount of vitamins, most of which have powerful anti-inflammatory properties.
Studies carried out on the purple sweet potato have conclusively shown that the extracts from the vegetable variant had the capability of inhibiting the production of active inflammatory components in the body.