“And aside from being healthy, they’re inexpensive and versatile in meals.” Botany 101 “Potatoes and sweet potatoes are a diet staple around the world,” says Czerwony. The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. Both are viewed as essential for global food security.įarmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. ![]() Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the world’s most-produced crops. (You’re on your own for taste.) The importance of potatoes and sweet potatoes To settle the debate - at least in regard to which potato is the healthier option - we turn to registered dietitian Beth Czerwony, RD. There’s also plenty of arguing over which spud is yummier, of course. PolicyĪt the dinner table, though, they’re often viewed as side-dish siblings - right down to the rivalry over which one is more nutritious. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. This doesn’t mean we have to avoid sweet potatoes, because they are always beneficial to the body when consumed in moderation.Cleveland Clinic is a non-profit academic medical center. Therefore, those on a carbohydrate restriction diet should avoid overindulging in them. Although it is not considered harmful, the color of the skin and nails may turn orange.Īdditionally, sweet potatoes are rich in carbohydrates. ![]() Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones. People with kidney problems must avoid eating sweet potatoes because an improper functioning kidney cannot remove potassium from their body, causing high potassium levels that can be harmful to them. Sweet potatoes are rich in potassium, and when taken with medications that increase potassium levels in the body, such as beta-blockers, they may cause problems related to excessive potassium intake levels in the body. What are the side effects of sweet potatoes? Vitamin A and anthocyanins protect the eye cells from damage and lower the risk of vision loss. Improve eye health: Beta-carotene in sweet potatoes converts to the active form of vitamin A, which is an essential element for the formation of light-detecting receptors inside the eye.Prevent obesity: Purple sweet potatoes lower inflammation and help reduce body weight by preventing the growth of fat cells, which helps prevent obesity.All these factors protect and lower the risk of heart events. Heart health: Studies have suggested that sweet potatoes may reduce bad cholesterol levels, lower blood pressure, prevent diabetes, and maintain healthy blood sugar levels.The American Heart Association recommends people avoid foods high in sodium content. Both these factors help maintain good blood pressure levels, which in turn maintain a healthy cardiovascular system. Potassium aids in reducing sodium in the blood. People with high blood pressure find it helpful to consume foods that are rich in this nutrient. Regulate blood pressure: Sweet potatoes are rich in potassium.It also lowers the risk of type II diabetes. Fiber improves digestion, prevents constipation, promotes regularity, and maintains good gut health. ![]() High fiber: Sweet potatoes are rich in fiber that helps the body in many ways.Sweet potatoes are rich in fiber, and intake of high dietary fiber reduces the risk of colorectal cancer. ![]() These antioxidants protect against cellular damage caused by free radicals that otherwise damage the cells and increase the risk of cancer. Carotenoids (orange pigment) and anthocyanins (purple pigment) in sweet potatoes have antioxidant properties. They are rich in beta-carotene (a provitamin) that is converted to vitamin A (an antioxidant). Reduce the risk of cancer: Sweet potatoes may reduce the risk of cancer, such as lung and prostate cancer.A study suggested that sweet potatoes improve insulin sensitivity in people with type II diabetes. Good for people with diabetes: Sweet potatoes help maintain good blood sugar levels because they have a low glycemic index and don’t increase blood sugar levels like other foods.The 7 health benefits of sweet potatoes include: Some contain beta-carotene (a provitamin of vitamin A), whereas some contain carotenoids and anthocyanins, which are noted to be beneficial to the body. There are various varieties of sweet potatoes. Sweet potatoes are rich in vitamin C, B, A, and D and minerals such as potassium, iron, calcium, magnesium, zinc, and phosphorus.
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