More than just a fall favorite, sweet potatoes are superfoods brimming with important vitamins, minerals and antioxidants. So it’s no wonder sweet potatoes are associated with a wide range of health benefits, from better digestion to a lower risk of heart disease.

Science-based benefits of sweet potatoes

Sweet potatoes have naturally occurring sugar, hence their name and characteristic sweetness. That said, they can be an excellent addition to a balanced diet, even for people with diabetes! Here are a few reasons why:

1. Provides essential nutrients – When it comes to their basic makeup, sweet potatoes are roughly 77 percent water, 20 percent complex carbs, three percent fiber and 1.6 percent protein. They also provide ample amounts of potassium, magnesium, calcium and vitamins A, C and B6, among several others.
2. Lowers heart disease risk – Potassium and magnesium, two important minerals found in sweet potatoes, support healthy heart function by lowering your blood pressure. High blood pressure may greatly raise your risk of heart disease and its complications, such as stroke and heart attack.
3. Improves digestive health – Because sweet potatoes are an excellent source of fiber, they can boost your digestion by keeping food moving along your intestines. Fiber also binds to stool so that it’s easier to pass. This helps prevent problems like bloating and constipation.
4. Helps control blood sugar – Despite their natural sugars, sweet potatoes are quite safe to eat, even for diabetics. For starters, sweet potatoes have a low glycemic index. This means you digest them more slowly, causing a more gradual rise in your blood sugar levels. This effect can be attributed to the carbs and fiber in sweet potatoes.
5. Combats inflammation – Sweet potatoes get their orange color from beta-carotene, which also acts as an antioxidant. Antioxidants fight free radicals, which cause inflammation and damage DNA.
6. Strengthens immune health – When consumed, beta-carotene is transformed into vitamin A. Our bodies use this nutrient to ensure the normal functioning of our immune system. Vitamin C is another antioxidant found in sweet potatoes well-known for its role in enhancing immune health.
7. Maintains good vision – Vitamin A is key to maintaining healthy eyes and good vision. Plus, sweet potatoes are rich in other antioxidants that also support eye health, such as lutein and zeaxanthin.
8. Helps relieve stress – Thanks to their high magnesium content, sweet potatoes may help you relax. Studies have shown that magnesium plays a role in calming the brain. In fact, having low levels of magnesium has been linked to mood disturbances, headaches and even depression.
9. Supports brain health – Sweet potatoes may help improve your memory as you age. This memory-enhancing effect can be traced to anthocyanins, a group of pigments that double as antioxidants. Plus, choline and manganese in sweet potatoes are known for supporting brain health and development.
10. May protect against cancer – Research suggests that the antioxidants in sweet potatoes may help prevent the development of certain cancers. One study revealed that sweet potato extracts showed promising effects against cancers of the breasts, lungs, colon, ovaries, head and neck.

Immune-boosting sweet potato soup with turmeric and black beans recipe

Sit down to this heartwarming bowl of sweet potato soup filled with immune-boosting antioxidants, thanks to turmeric, ginger and tomatoes. Featuring coconut milk and cumin, this delectable soup doesn’t lack for flavor either!

Ingredients for 6 servings:

• 2 14-ounce cans black beans, drained and rinsed
• 1 14-ounce can diced tomatoes, with liquid
• 1 small sweet onion, diced
• 3 cups vegetable broth
• 2 cups diced sweet potatoes
• 1 cup full-fat coconut milk
• 1/4 cup finely chopped fresh cilantro
• 2 tablespoons avocado oil or olive oil
• 1 tablespoon chopped fresh ginger
• 2 teaspoons turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon salt
• Juice of 2 limes

Preparation:

1. Heat oil in a large pot over medium heat. Saute the onion, ginger and sweet potatoes for 4–5 minutes or until fragrant.
2. Stir in tomatoes and black beans. Season with turmeric, cumin and salt. Stir well before pouring in your broth.
3. Bring the soup to a boil, then reduce heat. Simmer for 10 minutes or until the flavors develop.
4. Pour in coconut milk and fresh lime juice. Stir well.
5. Serve hot in bowls and top with fresh cilantro.

Sweet potatoes are an incredibly nutritious and low glycemic food that you can enjoy in a variety of delectable dishes. To reap the nutritional benefits of sweet potatoes, incorporate them into your daily diet by cooking more sweet potato dishes or substitute them for plain white potatoes and other high-carb vegetables.

Sources:

FoodRevolution.org

FDC.NAL.USDA.gov

GoodHousekeeping.com

MindBodyGreen.com