Benefits
Learn about the health benefits and versatility of sweetpotatoes, as well as their suitability for different diets.
Health benefits of sweetpotatoes
Their rich nutritional profile has linked sweetpotatoes to a number of health benefits. This includes improving eye, skin, and digestive health, reducing the risk of both cancer and diabetes and enhancing both brain and immune functions – when eaten as part of a varied, balanced diet and healthy lifestyle.
Source of sustained energy
Sweetpotatoes are a great source of complex carbohydrates. These take longer to digest than simple carbs like white bread and white rice and therefore provide a steady and sustained supply of energy to the body.
The high fibre content also helps to slow the digestive process, reducing the risk of blood sugar levels spiking and crashing. This combination of fibre and complex carbs is why many endurance athletes like cyclists and long-distance runners consume sweetpotatoes before and after training.
Improved eye health
Sweetpotatoes are rich in beta carotene, a red-orange pigment that gives them their distinctive colour and is also the source of their high vitamin A content. When beta carotene is consumed, the body converts it into vitamin A, which in turn is used to form light-detecting receptors in the eye.
Vision loss and blindness are two of the conditions most commonly linked to vitamin A deficiency. Some scientists believe that diet-induced visual impairments can be treated by consuming more foods like sweetpotatoes that contain beta carotene.
Improved immune function
Not only does vitamin A support a healthy pair of eyes, but it also helps regulate the immune system. Specifically, vitamin A is used to form and maintain the protective mucous membranes that line the nose, mouth, and lungs, keeping out harmful bacteria. On top of this, vitamin A plays a part in the production and strengthening of white blood cells, which serve as the body’s main line of defence against invading viruses and bacteria.
Improved skin health
Another benefit of the antioxidant beta carotene is that it helps protect the skin from the harmful effects of UV rays. As a source of vitamin C, sweetpotatoes also help to produce collagen, the protein responsible for maintaining the strength and elasticity of the skin.
Diet is one of the main factors influencing the skin’s appearances and many dermatologists are now recommending foods like sweetpotatoes with strong antioxidant properties and good sources of vitamin C to those looking to maintain a youthful look.
Improved digestive health
As an excellent source of fibre, sweetpotatoes also support a healthy digestive system. They contain a mix of soluble fibre, which absorbs water and helps soften your stool, and insoluble fibre, which helps food pass more quickly through the digestive tract, alleviating constipation.
Along with their high fibre content, sweetpotatoes also contain antioxidants that have been linked to the growth of healthy bacteria in the gut. For these reasons, sweetpotatoes are known to limit the effects of conditions like irritable bowel syndrome.
Nutritional information
The table below shows the nutritional information for two servings (two typical baked sweetpotatoes totalling 222g), compared to an adult’s recommended daily intake.
10%
- Calories — 200kcal 10%
- Fat — 0.4g 0%
- Carbohydrates — 46g 18%
- Sugars — 14.4g 16%
- Protein — 4.4g 8%
- Salt — 1g 18%
What's your favourite?
From oven-baked to air-fried, there are so many ways to enjoy sweetpotatoes. Learn more about the different cooking methods below.
Lifestyle and diets
In the world of specialised diets, finding versatile and nutritious foods that cater to various dietary requirements can be an uphill struggle. Fortunately, one vegetable that stands out is the sweetpotato!
Packed with essential nutrients, sweetpotatoes offer a range of health benefits for people following specialised diets, including vegan, gluten free, and paleo diets.
They’re also extremely versatile, meaning that you can get creative with a sweetpotato and add a variety of dishes to your specialist diet.
The one-word spelling of sweetpotato was officially adopted by the National Sweetpotato Collaborators in 1989, to distinguish sweetpotatoes from white potatoes
Versatility
You’ve heard of sweetpotato fries, maybe you also know about sweetpotato soup – but what about sweetpotato brownies? Or even a sweetpotato cocktail?
Not only are sweetpotatoes incredibly nutritious, but they’re also one of the most versatile foods around!
From starters and sides to mains, drinks and desserts, sweetpotatoes serve as a healthy and delicious addition to an array of recipes.
Are sweetpotatoes good for you?
Regardless of your dietary requirements, sweetpotatoes stand out as a nutrient-rich essential that are deliciously versatile. Packed with vitamins A, C, and B6, as well as essential minerals like potassium, manganese, and fibre, sweetpotatoes offer a wide range of health benefits.
These nutrients play crucial roles in supporting immune function, promoting healthy skin, and aiding digestion. You can learn more about the health benefits of this superfood here.