Are Sweet Potatoes High In Sugar
This tuber has naturally occurring sugar, but there’s no added sugar in sweet potatoes . In fact, sweet potatoes can be an excellent addition to a diabetic diet. It’s a common misconception that diabetics must avoid carbohydrates altogether. What matters is the type of carb, portion size, and spreading them throughout the day.
Sweet potatoes are considered a low-glycemic food and high in fiber, which means they release and absorb glucose into the bloodstream very slowly, preventing a spike in blood sugar. But you’ll want to be careful with how you prepare them. “Boiled sweet potato has a low glycemic index of 44 but if baked for 45 minutes has a glycemic index of 94,” Rissetto notes.
Watch For Signals Of Sensitivities And Intolerances
If you suspect you may have a food intolerance, try keeping a food journal to see if you can associate your symptoms with a particular food. White potatoes may be a problem, if you have an underlying susceptibility . Most common potato intolerance symptoms reported are eczema, stomach upset, hives and swelling, or in rare situations anaphylaxis. For most people , potatoes are perfectly fine.
Potatoes Are Rich In Dietary Fiber And Decrease The Bad Cholesterol
We often hear health experts and nutritionists harping on the importance of a fiber rich diet. It is common knowledge that a fiber rich diet is great for the digestive system however, very few know that these benefits extend to cardiac health, brain health and circulatory system health. These connections may seem strange to some however, fiber benefits all these different organ groups in the body by reducing cholesterol levels specifically LDL or bad cholesterol levels. As mentioned before potatoes are a rich source of dietary fibers and as such they can have multiple potential benefits for those afflicted by high cholesterol levels.
Eating potatoes greatly reduces LDL levels. LDL or what is commonly known as bad cholesterol is the culprit behind clogging of the arteries and plaque, clogged arteries means stiff arteries that do not support adequate blood flow to different parts of the body. Clogged arteries also result in reduced blood flow from the heart which has an adverse impact on cardiac health. The plaque buildup in arteries can even break off and be transported by blood flow to the brain which can lead to strokes. Hence it is easy to see how eating potatoes can combat many of the adverse impacts of high cholesterol by supplying the body with fibers that combat LDL.
Also Check: Are Pork Chops High In Cholesterol
Protein Fat And Carbohydrates
Sweet potatoes are fat-free and cholesterol-free. A medium sweet potato contains 2 grams of protein and 26 grams of carbohydrates. It provides 3.9 grams of dietary fiber, or 16 percent of the daily value. Fiber lowers your cholesterol and helps prevent constipation, according to the Department of Health and Human Services. Sweet potato pie, candied sweet potatoes and sweet potato casserole have more calories, carbohydrates and fat from additional ingredients, such as butter, pecans and marshmallows.
Health Benefits Of Sweet Potatoes
- Provide sufficient amount of beta-carotene, especially for children. Maximum beta-carotene is contained if sweet potatoes is steamed or boiled without peeling the skin. This substance boosts eye health, especially in children.
- Sweet potatoes have a high level of fiber, which is required for digestion. Regular consumption of this food helps the body performing effective digestion and prevent constipation.
- Sweet potatoes are rich in vitamin C, which is crucial for boosting immune system, digestion, and blood cell formation. It also has a major role of wound healing and collagen production, which prevent early aging.
- Regular consumption of sweet potatoes gives benefit on white blood cell production and bodys resistance to stress, because this fiber-enriched food contains sufficient amount of iron.
Also Check: Does Shrimp Have High Cholesterol
How To Prepare It
At the store, choose firm, not mushy, sweet potatoes that have even-colored skin. Use a stainless-steel knife to cut them. A carbon knife will darken the flesh.
While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. You can steam, roast, boil, or microwave them. Sweet potato fries are also tasty, but don’t eat them often. Although they offer more nutrients than fries made from white potatoes, they’re still high in fat.
Mashed Japanese Sweet Potatoes
This delicious dish is flexible and serves 4.
Recommended Reading: Cholesterol Deficiency Symptoms
Sweet Potato Health Benefit #: They Help Stabilize Blood Sugar
The fiber and complex carbohydrates in sweet potatoes can help keep your blood sugar stable. And it can help you feel full longer. Sweet potato varieties also contain other substances that benefit stable blood sugar.
A 2004 study in Diabetes Care successfully used Caiapo, an extract from white sweet potatoes, to naturally reduce and manage blood glucose in people with type 2 diabetes.
The 30 participants who were given 4 grams of Caiapo every day for 12 weeks saw a decrease in their HbA , fasting blood glucose , and two-hour blood glucose . The 31 participants who were given a placebo instead saw no such results.
Is A Sweet Potato Better Than A Regular Potato
Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.
Also Check: Are Crabs High In Cholesterol
Can I Lose Weight Eating Sweet Potatoes
They are considered as low-glycaemic foods that do not cause an instant spike in blood sugar levels, further helping maintain weight efficiently. An unstable blood glucose level can cause conditions like obesity and diabetes. The high water content in sweet potatoes makes them great for weight loss.
Whys There A Debate In The First Place
In recent years, the sweet potato has enjoyed superfood status among healthy eaters and regular exercisers.
Some researchers have suggested that potatoes might carry harmful anti-nutrients. Others that their glycemic index is too high. As a result, the humble spud has taken a mashing in the recent low-carb years.
But, heres the thing. Both regular potatoes and sweet potatoes are healthy, awesome, and delicious heritage foods.
You can eat and enjoy both, regardless of your goals.
With that in mind, lets dig up the truth about our tuberous friends.
Don’t Miss: How Much Cholesterol In Canned Tuna
Animal & Cell Research
No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit.
2) Heart Disease
When diabetic mice were given 150 gm/ kg of body weight of flavonoids extracted from sweet potato leaves, it lowered cholesterol and triglycerides .
When mice were fed a high-fat, sweet potato diet for 16 weeks, their arteries hardened less than mice who were fed a high-fat diet without sweet potato. The authors suggested that sweet potatoes might help prevent the hardening of arteries caused by high-fat diets .
No human studies have yet investigated the effect of Japanese sweet potato on heart health.
3) Antimicrobial Activity
A protein isolated from sweet potato tubers prevents the growth of fungi and bacteria. This indicates it may be able to fight microbes on contact, but much more research is required to determine whether it has any usefulness as an antifungal or antibiotic .
4) Immunity
In an animal study, a carbohydrate isolated from sweet potatoes was given to mice. At a dosage of 250 mg/kg, it stimulated the immune system function. This effect has not been studied in humans, so its unclear whether the effect would be similar and how much we would need to eat .
Meet The Sweet Potato
Sweet potatoes are large, starchy, sweet-tasting vegetables. They actually belong to the morning glory family.
Despite the shared name, sweet potatoes are only distantly related to the potatoes used to make French fries or potato chips. Non-sweet potatoes are part of the edible nightshade family. Other members include tomatoes, tomatillos, eggplants, peppers, pimentos, and Goji berries.
Sweet potatoes are root tubers. Other root tubers include beets, carrots, parsnips, celeriac, and turnips. Root tubers store water and energy, like starch and other carbohydrates, underground. They draw upon these resources to feed the aboveground parts of the plant.
Read Also: Does Black Coffee Affect Cholesterol
Sweet Potato Health Benefit #: They Can Help Ease Stress And Anxiety
Sweet potatoes may help you relax. Theyre high in magnesium, which has been shown to play a role in calming the brain. Magnesium deficiency has been linked to depression, mood disturbances, and headaches.
Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens.
What About The Carb Question
Tubers are enlarged roots or stems that plants use to store nutrients. This is what makes them a good source of energy in this case, starchy carbohydrates.
Tubers have been a food source for humans for millennia.
But in recent years, eaters have gotten concerned about carbs. People wonder about whether they should eat potatoes at all arent they too high-carb?
For one thing, high-carb often isnt the real problem.
Most people in North America, Western Europe, and Australia consume potatoes in some processed form as French fries, tater tots, or potato chips.
And in North America especially in the Southern US the phrase sweet potato is often followed by pie.
We typically slather spuds with other stuff, like butter or sour cream and for our poutine-loving Canadian friends, gravy and cheese curds.
So the tubers themselves are not necessarily to blame. Its all the stuff we serve them with.
Read Also: Is Canned Tuna Good For High Cholesterol
Swap Out Ice Cream For Fresh Fruit
According to the U.S. Department of Agriculture , the United States produced 49.9 million gallons of full-fat ice cream in 2019, up nearly 14 percent from the year before. The cold, sweet stuff is a staple in many American households. But did you know that a single cup of ice cream has more fat than a hamburger and almost double the saturated fat of a glazed doughnut? Skip the scoop and try a cup of fresh fruit for dessert instead. Fruit is low in calories and high in the fiber, vitamins, and nutrients you really need making it one of the best things you can eat to reduce the amount of cholesterol youre consuming.
You May Like: Are Pork Chops High In Cholesterol
Can You Eat The Skin Of Sweet Potatoes
Sweet potato skins are safe to eat and can be easily added to most recipes. Theyre rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. If youre looking to get the most nutrition out of your sweet potato, keep the peel on.
Read Also: Triglyceride Diet Mayo Clinic
Yams Vs Sweet Potatoes
Sweet potatoes and yams are often used interchangeably in recipes, but in fact the two vegetables are not even related. Sweet potatoes are members of the morning glory family, while yams are closely related to lilies and grasses, according the Harvard T.H. Chan School of Public Health . Yams are native to Africa and Asia, and there are more than 600 varieties. They are also starchier and drier than sweet potatoes.
Why the confusion? According to the Library of Congress website Everyday Mysteries, sweet potato varieties are classified as either “firm” or “soft.” In the United States, the firm varieties came first. When soft varieties were first grown commercially, there was a need to differentiate the two kinds. African slaves began calling the soft sweet potatoes “yams” because they resembled the yams they knew in Africa. Today, the U.S. Department of Agriculture requires labels with the term “yam” to be accompanied by the term “sweet potato.” Unless you are specifically searching for yams, which can be found in international markets, you are probably eating sweet potatoes.
Sweet potatoes are more nutritious than yams. Sweet potatoes and yams are both healthy foods, and they look similar. Sweet potatoes, however, have higher concentrations of most nutrients and more fiber.
Additional resources:
Good Ways To Prepare Them
Its pretty simple: Go easy on the potato toppings and add-ons. Just one pat of butter and two tablespoons of sour cream add about 100 calories and 9 grams of fat. The same goes for sweet potatoes. Adding marshmallows, butter and brown sugar ups the fat and sugar load significantly. And avoid canned varieties packed in heavy syrup.
Fortunately, potatoes whether sweet or regular dont need much to make them tasty. Cut them into cubes and roast with a little rosemary, olive oil, and salt and pepper or boil or microwave them whole. When eating them baked or mashed, keep the condiments to a minimum.
Copyright 2018, Consumer Reports Inc.
Also Check: Cholesterol In Canned Tuna
Don’t Miss: What Is A Normal Ldl Cholesterol Level For A Woman
/4can Sweet Potatoes Reduce Cholesterol Levels And Improve Heart Health
Despite its sweet taste, tweaking your diet with sweet potatoes can gradually reduce your LDL cholesterol level, which often leads to clogging up of arteries and experts believe that moderate consumption of sweet potatoes can help in improving heart health. Heres how…
The high mineral composition of this root veggie makes it a great food for people suffering from lifestyle diseases like blood pressure, cholesterol, diabetes to name a few. Eating sweet potato daily can fulfil your bodys need for potassium, which is around 12% approx.
Potassium helps in managing the bodys sodium level and healthy balance of sodium can prevent the thickening of blood in the arteries. The right balance of sodium in the body helps in keeping the blood vessels dilated thereby preventing the clogging up of arteries and reduce the cholesterol levels.
Amount Of Cholesterol In Sweet Potato
Welcome to the nutritional cholesterol content in 16 different types of sweet potato, ranging from 9 mg to 0 mg per 100g. The basic type of sweet potato is Sweet potato leaves, raw, where the amount of cholesterol in 100g is 0 mg.
The percentage of the recommended daily allowance for cholesterol is based on a 200 mg RDA level for a mature adult.
Don’t Miss: Are Mussels High In Cholesterol
Sweet Potato Nutrition Facts And Health Benefits
If you’re worried about whether or not sweet potatoes are a little too sweet for your low-sugar eating plan, don’t despair. Sweet potatoes are a nutritious and low glycemic food that you can enjoy in various tasty dishes. The cooking methods and ingredients you use to prepare sweet potatoes can affect their healthiness factor. Here’s the lowdown on this popular veggie.
Other Health Benefits Of Sweet Potatoes
Sweet potatoes are full of vitamins, minerals and antioxidants, which bring many health benefits with them. Even if you are not trying to lose weight, you should definitely add them to your diet:
They are an excellent source of vitamin A
The orange colour of sweet potatoes tells you that they are rich in beta-carotene, an antioxidant that is converted into vitamin A. One medium baked sweet potato provides more than 400% of your daily recommended amount of vitamin A.
Vitamin A helps your vision, maintains healthy skin and has even been associated with reducing the risk of developing certain types of cancer.
They are rich in vitamin C
Sweet potatoes are also rich in vitamin C, with one baked potato providing you with 37% of your daily requirement.
Vitamin C keep your immune system in tip top shape, helps with bone formation and increases collage production, which in turn promotes healthy skin.
They are full of antioxidants
Your body is always fighting free radical that cause oxidation and damage to cells. If too much damage is done, serious diseases such as cancer can result.
Blueberries have been long known to be an excellent source of antioxidants, however purple sweet potatoes were shown to have 3 times more antioxidant activity!
You May Like: How Do You Test Cholesterol
Good Cholesterol Vs Bad Cholesterol
Cholesterol is a waxy, fat-like substance thats found in our cells. You may have heard people use the terms good cholesterol and bad cholesterol. Theyre referring to HDL and LDL. Because cholesterol cant dissolve in the blood, it has to be carried through your blood by lipoproteins. There are two types of lipoproteins that transport the cholesterol to and from cells: low-density lipoprotein and high-density lipoprotein .
LDL is labeled the bad cholesterol because it creates plaque, which clogs your arteries. If a major clog occurs, it can result in stroke or heart attack. The good cholesterol in your body is your HDL. HDL is good because it helps remove LDL from your arteries and transport it back to your liver, keeping your arteries clear. You also have triglycerides, which are fats carried in the blood from the food you eatyou want your triglyceride count to be low, like your LDL cholesterol.
Reducing The Risk Of Cancer
Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a provitamin. The body converts it into the active form of vitamin A.
Antioxidants may help reduce the risk of various types of cancer, including prostate and lung cancer.
Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals. If levels of free radicals in the body get too high, cellular damage can occur, increasing the risk of some conditions.
Obtaining antioxidants from dietary sources may help prevent conditions such as cancer.
Can some foods help prevent cancer? Find out here.
Don’t Miss: Cholesterol Lowering Diet Mayo Clinic