Sweet potatoes have over 400% of your daily needs for vitamin A in one medium spud, as well as loads of fiber and potassium. 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.
Diabetes
Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fiber in sweet potatoes makes a big difference too. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium sweet potato provides about 6 grams of fiber.
Blood pressure
Maintaining a low sodium intake is essential to lowering blood pressure, however, increasing potassium intake may be just as important. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults are meeting the daily 4,700 mg recommendation for potassium.3 One medium sweet potato provides about 542 milligrams.
Cancer
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition. Beta-carotene has also been shown to have an inverse association with the development of colon cancer in the Japanese population.
Digestion and regularity
Because of its high fiber content, sweet potatoes help to prevent constipation and promote regularity for a healthy digestive tract.
Fertility
For women of childbearing age, consuming more iron from plant sources appears to promote fertility, according Harvard Medical School's Harvard Health Publications. The vitamin A in sweet potatoes (consumed as beta-carotene then converted to vitamin A in the body) is also essential during pregnancy and lactation for hormone synthesis.
Immunity
Plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.
Inflammation
Choline is a very important and versatile nutrient in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
Vision
According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.
Also of note, the antioxidant vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage. A higher intake of all fruits (3 or more servings per day) has also been shown to decrease the risk of and progression of age-related macular degeneration.
