6 health benefits of sweet potatoes and its contraindications

Sweet potato or sweet potato is a large, starchy, sweet–tasting root vegetable native to the tropical regions of America. It is usually considered a variety of potato, although it does not belong to the Solanaceae family. The color of the pulp can vary from white to beige, red, pink, purple.

Sweet potatoes are rich in vitamins, antioxidants and dietary fiber, surpassing white potatoes on the content of valuable substances. Studies confirm that sweet potatoes have important beneficial properties for humans and are recommended for regular consumption.

How it is useful – 6 facts

Below are 6 main theses about the benefits of sweet potatoes based on evidence.

1. Unique composition

Sweet potatoes have an average calorie content of about 87 calories per 100 grams.

Root vegetable contains contains such basic nutrients:

Sweet potato has a high glycemic index – from 44 to 96, therefore, it causes a fairly rapid rise in blood glucose after consumption, and therefore not recommended in large volumes to persons suffering from type II diabetes mellitus. The only way to have a glycemic index is to cook the vegetable for a long time.

Sweet potatoes are also rich in vitamins and minerals:

1. Beta-carotene. Supports eye health and regulates metabolism.
2. Vitamin C. Is responsible for the smoothness and elasticity of the skin, normalizes the immune system .
3. Potassium. Controls blood pressure and reduces the risk of developing cardiovascular diseases.
4. Manganese. A powerful metabolic regulator.
5. Vitamin B. Is responsible for obtaining energy from food that has entered the body.
6. Vitamin E. Protects all cells of the body from the effects of free radicals.

2. Improving the functioning of the digestive system

11% of the fiber contained in sweet potatoes is resistant starch . It is practically not digested by the enzymes of the human digestive system and is delivered unchanged to the distal parts of the gastrointestinal tract.

According to the data scientists, resistant starch serves as food for friendly microorganisms. At the same time, the growth and reproduction of pathogenic and opportunistic bacteria is inhibited.

Fiber also normalizes the smooth muscles of the intestinal wall, prevents excessive rotting and gas formation. With its regular use, constipation and infectious and inflammatory diseases are less common.

High level Insoluble fiber in the diet also reduces the likelihood of malignant diseases from the digestive system and, oddly enough, type II diabetes mellitus.

3. Prevention of type II diabetes mellitus

Sweet potato has a fairly high glycemic index and is not recommended for patients with pre-existing pathologies of the glycemic background.

However, in healthy people, when consumed in small quantities (up to 5-10% of the total diet), sweet potatoes may even contribute to the prevention of type II diabetes mellitus.

Specialists from Austria revealed that it reduces the content of glycated hemoglobin in the blood, a marker reflecting elevated sugar levels.

Proven that sweet potato increases the sensitivity of peripheral tissue receptors (fat and muscle) to insulin and, thereby, helps to reduce blood glucose.

4. Strengthening the immune system

Japanese scientists discovered that sweet potatoes enhance the ability of phagocytes to recognize and destroy foreign agents that have entered the body. Presumably, the effect is due to the presence of antioxidants in the composition of the plant.

Sweet potatoes are also rich in vitamin C, which stimulates the proliferation of T- and B-link cells.

Regular inclusion of vitamin C in the diet is associated with a low incidence of respiratory infections and systemic inflammatory diseases.

5. Anticancer effect

The vegetable contains a lot of antioxidants that reduce the effects of free radicals on all cells of the body, causing their malignant degeneration or death.

Currently, there is evidence of the effectiveness of sweet potatoes against cancer of the following organs:

• Stomach ;
• Kidneys and bladder ;
• Mammary glands .

It is important to note that the concentration of antioxidants is several times higher in purple potatoes than in sweet potatoes, therefore, it is the most effective means of preventing malignant neoplasms.

6. Improving brain function

According to the data Research conducted under the guidance of Korean scientists, sweet potatoes improve short-term and long-term memory.

Specialists from China discovered the ability of a number of substances contained in the root crop to protect the cells of the central nervous system from age-related damage. There is a rarer occurrence of degenerative diseases such as Pick's and Alzheimer's disease.

Safety and contraindications

In rare cases, when using sweet potatoes, a number of side effects may occur, which include:

1. The formation of stones in the lumen of the urinary tract. The plant contains calcium salts, which increase the risk of concretion formation. It is necessary to approach the inclusion of the plant with caution in the presence of urolithiasis or a burdened family history of this disease.
2. Allergic reactions. Are characterized by a light current. Allergopathologies in the consumption of sweet potatoes may occur if there is an allergy to other members of the Bindweed family.

Sweet potatoes are allowed to be consumed during pregnancy (in the absence of the above contraindications). It contains a number of vitamins that are necessary for the full growth and development of the fetus. American scientists proved that vitamin A deficiency, which is abundant in sweet potato pulp, increases the risk of an adverse pregnancy outcome.

Rules of use

It is most useful to eat boiled or steamed sweet potatoes. Exposure to higher temperatures, such as baking in the oven, increases the concentration of harmful substances in the plant and reduces the amount of vitamins and antioxidants.

And remember that sweet potatoes contain almost the same amount of fat, water, protein and carbohydrates as regular potatoes. However, it is in sweet potatoes that there is a higher concentration of vitamin A and fiber, therefore, it is considered more preferable for regular intake.

Conclusion

1. Sweet potatoes contain many vitamins, minerals and antioxidant substances.
2. With its regular use, malignant neoplasms, type II diabetes mellitus, and degenerative pathologies of the central nervous system are less common.
3. Sweet potatoes also improve the functioning of the digestive system and strengthen the immune system, reducing the likelihood of an adverse pregnancy outcome.