How much sweet potato to eat

If you have existing kidney stones or are at high risk of developing them, you should minimise your consumption of high-oxalate foods. If in doubt or you have concerns regarding your diet and health condition, refer to your GP or registered dietician.

Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking.

The good news, however, is that cooking sweet potato appears to increase its vitamin C content. What are anthocyanins and why are purple foods so healthy? Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.

Find out more at urbanwellness. Kerry Torrens BSc. Over the last 15 years, she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food. All health content on bbcgoodfood.

If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Eat plenty of green veggies, too, like broccoli, green beans, kale and other greens, which are lower in carbs and calories. In general, opting for a rainbow of plant foods is the best choice for optimum health. Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management.

She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner, and has written extensively on nutrition for various websites. Healthy Eating Nutrition Protein. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity 37 , The gut is where your body is exposed to many potential disease-causing pathogens.

Therefore, a healthy gut is an important part of a healthy immune system. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.

They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people.

This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. They are high in many nutrients, and taste delicious. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason.

Here are 13 of…. Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. This article explains the key differences between sweet…. Vegetables are highly nutritious and offer protection against a number of chronic illnesses.

This article examines the benefits and key differences of…. Vitamin A deficiency is a serious issue especially in developing nations around the world. The health repercussions of a vitamin A deficiency are grave and can include decreased resistance to infectious disease, increase in infectious morbidity, dry eyes as well increased mortality for both pregnant and lactating women and their children 3.

Sweet potatoes are an extremely important source of Vitamin A because they contain high levels of beta-carotene 4 , 5. Beta-carotene is transformed into vitamin A in our livers, with every molecule of beta-carotene producing two molecules of Vitamin A 6. Bottom Line : Sweet potatoes are a natural and abundant source of beta-carotene and Vitamin A.

Vitamin A is essential in helping the body fight off infections, and remain resistant to any further infections. Sweet potatoes are categorized as low to high on the glycemic index scale, and several studies have indicated that it can minimize the occurrence of insulin resistance and low blood sugar levels, as well as high blood sugar in people who are suffering from diabetes 7.

Their relatively low glycemic index means that the sweet potatoes release sugar into the bloodstream slowly, unlike other starchy foods. This steady release of sugar is what aids in controlling the blood sugar levels of individuals so that it does not go low or high.

Thus, the sweet potatoes can be used in the regulation of blood sugar levels especially in people with diabetes. This regulation is witnessed in both types of diabetes, i. Studies into the varieties of sweet potatoes have revealed that the Beauregard is the most effective sweet potato variant when it comes to blood glucose regulation 7.

In addition, the variant has been shown to have similar protein patterns to Caiapo, which is an extract from white sweet potatoes. Caiapo has been documented as improving the glucose and cholesterol levels of individuals with type II diabetes, and is thus used as dietary management of this disease 8.

The fiber in the sweet potato is also hypothesized to be beneficial for diabetes management. The sweet potato is a high fiber food, which has been shown to lower the blood sugar levels of individuals suffering from type I diabetics 9.

Insoluble fibers are essential in promoting insulin sensitivity, which then helps in regulating the amount of sugar in the blood 11 , Furthermore, sweet potatoes are an important source of magnesium, which has also been shown to minimize the risk of individuals developing type II diabetes Bottom Line : Sweet potatoes contain essential fibers and magnesium that are critical in the prevention and management of diabetes.

The vegetables also have a moderately low glycemic index that also aids in the regulation of blood glucose levels. Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for normal body functioning One of the most important benefits of magnesium is that it helps reduce stress and anxiety Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world 15 , 16 , For instance, some controlled studies have indicated that magnesium deficiency increases depression in women experiencing premenstrual symptoms 16 , Magnesium deficiency and depression are linked because they both feature cell-mediated immune responses and bodywide inflammation.

Furthermore, studies on animal models have shown that a decrease in magnesium will result in an increase in anxiety-related behaviors as well as depression in mice In addition, magnesium has been found to reduce insomnia in older individuals Bottom Line : Sweet potatoes are an important source of magnesium, whose deficiency has been reported to be linked with a higher risk of depression, stress and anxiety.

Sweet potatoes contain a significant amount of vitamins, most of which have powerful anti-inflammatory properties. Studies carried out on the purple sweet potato have conclusively shown that the extracts from the vegetable variant had the capability of inhibiting the production of active inflammatory components in the body Furthermore, sweet potatoes have a high concentration of choline, which is a very versatile nutrient. One of the main benefits of choline is that it reduces inflammatory responses in the body resulting in less inflammation Studies on animal models have shown that choline is effective in therapeutically restraining incidences of systemic inflammation in the body Other studies have indicated that extracts from the purple sweet potato contained anthocyanins, which proved essential in reducing and preventing inflammation in colon cancer cells as well the reduction of cell proliferation in specific cancer cells Bottom Line : The presence of anthocyanins and choline in sweet potatoes make the vegetables an essential dietary source in the prevention and reduction of chronic inflammation in the body.

Studies have also shown that the purple-fleshed sweet potato is especially effective in the fight against cancer