Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. Read more: Can Vitamins Help to Slow Down Your Heart Rate? Here are Just a Few of the Most Popular Types of Sweet Potatoes: Garnet, Jewel, and Beauregard sweet potatoes have reddish-orange skin and deep orange flesh. Leaf Group Ltd. One Japanese sweet potato offers 4.6 grams of dietary fiber, which is the front-runner for keeping your digestive system healthy. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Japanese sweet potato contains 30 milligrams of tryptophan. Carbs help fuel your brain, nervous system, cells and heart. There are hundreds of types of sweet potatoes. The patients of diabetes have such a strict eating pattern. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Studies show they may help with: Cancer. Preventing Diabetes. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Some methods of cooking, like baking, roasting, and frying, will raise their glycemic index and cause your blood sugar to spike. It has pink skin and bright orange pulp. Janet Renee has over a decade of experience as a registered dietitian. Vitamin C. Vitamin C is one of the most beneficial vitamins around. Sweet potatoes are high in carbohydrates. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Obesity. This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. The glycemic index of sweet potato depends on the cooking method. Macular degeneration. About 95 percent of the calories in Japanese sweet potatoes come primarily from healthy complex carbohydrates. 135%. Try using herbs or spices and a dollop of yogurt to add flavor instead. They're lower in calories and carbs and higher in several vitamins and minerals. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. advertisements are served by third party advertising companies. Oriental, or Japanese, sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. But if baked for 45 minutes, the same sweet potato has an extremely high glycemic index level of 94. ", National Institute of Health Office of Dietary Supplements: "Vitamin A. Made from sweet potato starch, Korean dangmyeon noodles are naturally fat free and low in calories, making them a healthy choice for noodle lovers. By absorbing water and adding bulk to increase the size and soften your stool, fiber helps prevent constipation, hemorrhoids, irritable bowel syndrome, diverticulitis and other gastrointestinal disorders. Korean Sweet Potatoes 고구마 almost always feature brownish purple skin with yellow flesh. Some have white or cream-colored flesh. diagnosis or treatment. any of the products or services that are advertised on the web site. Read more: Potato vs. Sweet Potato Nutrition. If you have type 2 diabetes, talk to your doctor or a dietitian about how to safely include this veggie in your meals. You will often find serotonin included as an ingredient in antidepressants. Heart disease. The National Institutes of Health suggests that eating a vegetarian diet high in calcium, magnesium, potassium and fiber, and low in fat, such as Japanese sweet potatoes, may result in lower blood pressure. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. A medium sweet potato provides 4 grams of fiber, more than a bowl of oatmeal, which contains about 3. The truth is they're not potatoes. These are often the ones masquerading as yams at ... White sweet potatoes are crumbly, with white flesh and golden brown skin… Each 200-gram medium potato contains the following B vitamins: Sweet potatoes help your immune system with their antioxidant capacity. ", American Macular Degeneration Foundation: "What is Macular Degeneration? These chewy glass noodles are also gluten free, so they’re kind to those with allergies (just be sure to use gluten-free tamari in place of the soy when making this japchae recipe). Oriental sweet potatoes, with their reddish-purple skin, are an exotic alternative to the traditional sweet potato. This feeling of fullness is satiating and may help you control your intake of food and prevent overeating. and Top 6 health benefits of the sweet potato. Naturally low in fat and high in nutritional value, they are packed with health benefits. It Fills Up Your Stomach Satisfying Your Appetite 1. Although vitamin C is weak against heat exposure, you can rest easy because the vitamin C in these sweet potatoes is protected by starch. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Sweet potatoes are high in two types of fiber: soluble and insoluble. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. ", Journal of Food Science: "Purple Sweet Potato Attenuate Weight Gain in High Fat Diet Induced Obese Mice. ", The Journal of Allergy and Clinical Immunology: "Anaphylaxis caused by Ipomoea Batatas. Oriental sweet potato, referred to as Japanese yam, is a healthy addition to your diet due to the nutrition it offers, especially vitamins B, C and E and potassium. The many health and skin benefits of potatoes make the vegetable all the more special. Tryptophan is the precursor of both serotonin and melatonin. Fiber is filling, without adding significant calories. Highly Nutritious. Almost 4 grams of the carbs in a sweet potato come from fiber, which helps keep you feeling full so you eat less and stay on track for shedding … . USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. They’re anti-inflammatory. After Columbus' discoveries, they were brought to Asia, and varieties with white skin and speckled pale purple flesh were developed on the Japanese island of Okinawa. Sweet potatoes don't have to take a long time to prepare. The material appearing on LIVESTRONG.COM is for educational use only. The semi-rough, textured skin is garnet-colored with a distinct purplish undertone. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Eating a sweet potato might help you chase away the blues. Sweet potatoes earned the name "superfood" because of the amount of nutrients they have. Although Native Americans were growing sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C. Sweet potato benefits for men and women include improving eye health, enhancing immunity, boosting brain function, aiding in weight loss and regulating blood sugar. At the store, choose firm, not mushy, sweet potatoes that have even-colored skin. The GI of a peeled sweet potato, boiled, is low at 46. Vitamin A also helps reduce the risk of eye infections. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. When boiled, sweet potatoes are low on the glycemic index (GI), which means they won't raise your blood sugar as quickly as high-GI foods. They are often enjoyed simply roasted or steamed as a snack. Good for Eyes. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B.C. One cup (200 … You might only eat this veggie at Thanksgiving, but sweet potatoes are full of nutrients that make them worth having all year long. There are infinite ways to enjoy this popular root vegetable in Korea. But a baked sweet potato has a GI of 94. A boiled sweet potato has a low GI of 44. They have to eat good and healthy food and avoid sweet food source. Studies have shown that sweet potato leaves contain as many vitamins, minerals and other nutrients as spinach. The cold will make them hard in the middle and will change their taste. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. The stems and leaves of the sweet potato are rich in vitamin B, beta-carotene, iron, calcium, zinc and protein. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Yellow and orange sweet potatoes have a higher content than the purple and white ones. Carbs are important for the production of energy needed for metabolic and physical processes. It should not be Chan School of Public Health. What is a sweet potato… Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. One cup of baked sweet potato provides nearly half of your daily vitamin C needs. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. ", Cleveland Clinic: "White Potatoes Vs. Sweet Potatoes: Which are Healthier? Use a stainless-steel knife to cut them. ", Diabetes Care: "Efficacy of Ipomoea batatas (Caiapo) on Diabetes Control in Type 2 Diabetic Subjects Treated With Diet. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. The "Covington" is the variety you're most likely to find at the store. 1215mcg. Anti-clotting effects in mice. Although the terms “yam” and “sweet potato” are used interchangeably, there are many differences between the sweet potato vs yam in terms of taste, appearance and nutrition. Copyright Policy This allows the nutritional value of sweet potatoes to be preserved even after cooking. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. Renee attended the University of California, Berkeley and holds an M.S. In addition, conclusions from a 2019 study published in the International Journal of Food Sciences and Nutrition, found fiber in the diet reduced the incidence of colorectal cancer, perhaps from its role in increasing the weight of the stool. The Good: It contains rutin, an antioxidant that helps fight free radicals in your body and strengthens your blood capillaries. Getting enough fiber in your diet can keep … LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for diabetics. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. © 2005 - 2019 WebMD LLC. ", University of Utah Huntsman Cancer Institute: "Super Sweet Potatoes. 2,000 calories a day is used for general nutrition advice. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. Vitamin C. 24.8mg. 2020 ", U.S. Department of Agriculture National Nutrient Database: "Basic Report: Sweet Potato, Raw, Unprepared. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. Sweet Potato reduce Cholesterol: Here are the benefits of eating sweet potatoes and it comsumes potassium and sodium that can help in reducing the blood pressure level, improves cardiac health … Oriental sweet potatoes are more commonly known as Satsuma-imo or Japanese sweet potatoes. Don’t just eat it plain – try one of these unique recipes so you can treat your taste buds while boosting your health. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. The more cooking and processing the potato goes through, the higher the glycemic index. How Long Does Coronavirus Live On Surfaces? Sweet Potato Health Benefits Rich in Multiple Nutrients One average-sized sweet potato can supply about 112 calories, 0.07g of fat, 26g of Carbohydrate, 2g of protein, and 3.9g of Fiber. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 … Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood. 28%. Your blood vessels need magnesium to relax and to transport calcium and potassium. All rights reserved. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. ", Mayo Clinic: "Nutrition – Sweet Potatoes.". Health Benefits Of Sweet Potatoes The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Purple sweet potatoes are high in another natural compound called anthocyanin that might lower your chances of getting colorectal cancer. It's versatile benefits work on … A rich source of vitamin D, sweet potato helps in maintaining your immune system, helps you with mood swings, ups your energy levels, and aids … ", FASEB Journal: "Anti-diabetic effects of anthocyanins isolated from Korean purple sweet potato, "Shinzami. Besides being very versatile (check out the recipe corner at the end of this article), sweet potatoes come with an impressive health resume. They are much more dense and sweeter than North American sweet potatoes. Carotenoids are also antioxidants, which means they have the power to protect your cells from day-to-day damage. Packed with nutrition. Combine that with their nutrient-packed roots and you have a superfood that is versatile and delicious to eat! Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat. Additional studies are needed to determine the effects of purple sweet potato and its active compounds on blood clotting. The potassium content in Japanese sweet potato helps to maintain the fluid and electrolyte balance and cell integrity in your body. You need protein to build tissue including bones, muscles and skin. Korean sweet potatoes are also said to help boost your immune system and even reduce anxiety. Harvard T.H. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Terms of Use Oriental sweet potatoes have sweeter-tasting and softer flesh than most yams. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. Source: FatSecret Platform API. So without further ado, let us take a look at some of the most impressive health benefits that Japanese sweet potatoes are known to bring: They Help Prevent Constipation Other than being physically active and drinking plenty of water, the consumption of fiber-rich foods is an excellent way to keep your bowel movement regular. Sweet potato noodles nutrition compares favorably to that of regular pasta. 2. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for diabetics. Gordon Kerr has worked in the health care industry for the past 15 years. Potatoes are an excellent source of vitamin C, Potassium, fibre, B vitamins copper, tryptophan, manganese and even lutein, notes the book 'Healing Foods' by DK Publishing. It's also good for your reproductive system and organs like your heart and kidneys. Chan School of Public Health, International Journal of Food Sciences and Nutrition. The combination of the three minerals contributes to lessening your chance of developing hypertension. Sweet Potatoes are antioxidant powerhouses. Fantastic Source of Carbohydrates and Fiber. ", Food and Nutrition Sciences: "Sweet Potato and Cassava Can Modify Cholesterol Profile in Humans with Moderately Raised Serum Cholesterol Levels. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Sweet potatoes get their amazing color from all the beta carotene they contain. It’s packed full of vitamins, minerals, and fibre. in Nutrition and Dietetics. Cognitive reaction antioxidants as well as heart-healthy minerals the same sweet potato has extremely! ( Caiapo ) on diabetes control in Type 2 Diabetic Subjects Treated with diet and diabetes talk. 'Re a good source of fiber, vitamins, minerals and other nutrients as spinach carotenoids are also tasty but! 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