10 Scientific Facts About Sweet Potatoes + Amazing Recipes

I was introduced to sweet potatoes later in life.

While reading the book by Dr. McDougall , The Starch Solution, I understood the value starches play in our health and decided to purchase sweet potatoes at my local Sam’s Club.

It was a game changer as it kept me feeling satiated and tasted delicious !

In this article I will point out the benefits (with the accompanying research studies ) of sweet potatoes and also the different ways we can eat them !

Let’s get going!

1. Diabetes Management

Sweet potatoes have a low glycemic index which means that they don’t raise blood sugar rapidly.

What science says : A study found that the extract of white skin of sweet potatoes improved insulin sensitivity in diabetic people.

Another study compared laboratory rats who consumed white skinned sweet potatoes and took insulin sensitizer. Insulin resistance improved in those who consumed sweet potatoes.

2. Blood Pressure Levels

A 165 gm of sweet potato with 259 mg of potassium, around 5% of the daily recommendation, helps in keeping blood pressure levels in check.

What science says : As per American Health Association, foods with potassium can blunt the effect of sodium ( high sodium causes high blood pressure).

3. Cancer Prevention

Sweet potatoes are loaded with antioxidants which protect the body against certain types of cancer.

What science says: As per the study, anthocyanins, a type of antioxidant in purple sweet potatoes, has anti-inflammatory and anticancer properties.

Another study found purple sweet potato has anthocyanin that has a antitumor effect in bladder cancer.

4. Helps Gut Health

Bowel movement, irritable bowel syndrome, leaky gut can all be helped because of the high fiber in sweet potatoes.

What science says : Antioxidants in sweet potatoes have a positive effect on the gut bacteria as per this study.

5. Vision Help

With so many of us spending time on our screens , caring for our vision is a top priority. Sweet potatoes,with their orange color, are a good source of beta carotene. Beta carotene gets converted to vitamin A , which prevents dry eyes, night blindness ,eye infections prevent cataracts, macular degeneration and glaucoma.

What science says: Anthocyanins in sweet potatoes are the magic ingredient that improve eyesight as per this study.

Luten, another ingredient in sweet potatoes, is shown to improve diet-induced diseases related to vision.

6. Immune System Benefit

The vitamin A in sweet potatoes works wonders for our immune system. Sweet potatoes with their high concentration of vitamin A can help prevent autoimmune diseases. It’s time to load up on sweet potato for a better life.

What science says: The Journal of Clinical Medicine study, explains the role of vitamin A in our immune system . We have immune organs or tissues that take care of immune function. These immune organs need a constant dietary intake of vitamin A to function at full capacity.

7. Reduce Inflammation

The humble sweet potato is a powerhouse of beta-carotene, manganese, choline, vitamin B6 and C which help to reverse inflammation in the body. The antioxidants in sweet potatoes also ease joint pain and help those suffering from arthritis.

What science says : As per this study on mice, purple sweet potato color (PSPC), a class of naturally occurring anthocyanins, has beneficial effects on metabolic syndrome. The study found that PSPC against high fat diet induced inflammation .

8. Brain Function Benefit

For brain power boost , try sweet potatoes.

Vitamin B6 and vitamin C abundantly found in sweet potaoes is shown to help brain development in children and improve memory function in adults.

What science says: A study found that the sweet potato anthocyanin (SPA) found in purple sweet potatoes had memory enhancing ability.

9. Prevents Gout

Gout is a form of anti inflammatory arthritis that causes pain and swelling in the joints. It is caused due to high levels of purine in the body. Sweet potatoes are ideal for gout as they are low purine food and they also lower uric acid through excretion.

What science says : The journal Food & Function reported that anthocyanins in purple sweet potatoes can reduce uric acid. This research found that purple sweet potatoes can be used as a remedy.

10. LIVER health BenEfit

Compounds in sweet potatoes help prevent liver injury and lower liver inflammation.

What science say: The journal Food and Chemical Toxicology helps reduce tissue scarring on the liver. This study found an improvement in symptoms of liver fibrosis. Another study found that sweet potato compounds can help lower liver inflammation.

Recipes For Sweet Potatoes