The Health Benefits of Sweet Potato
Sweet potatoes are incredibly rich in essential nutrients. This tuber is a notable source of dietary fiber and protein, in addition to vitamins A, E, C, K and complex B. In its composition, we also find minerals such as zinc, calcium, magnesium, iron, manganese and potassium.
But does sweet potato help with the weight loss process? Unfortunately, no food alone has the power to lose weight. However, including sweet potatoes in a balanced diet can be beneficial due to their role in satiety after meals. Let's explore more about this topic below.
Does Sweet Potato Help You Lose Weight?
When we consider the cooked version of sweet potatoes, its glycemic index is medium, with a value of 63. This means that its consumption leads to slower digestion of carbohydrates, resulting in a more gradual release of glucose into the blood. This characteristic helps to avoid insulin spikes, promoting longer satiety, which can reduce the intake of other foods and, consequently, help with weight control.
What are the Health Benefits of Sweet Potatoes?
Now that we know how sweet potatoes can help with weight management, let's explore other impressive benefits of this super healthy food.
1. Contributes to Muscle Gain
As it is a great source of carbohydrates, sweet potatoes are ideal for those looking to gain muscle mass. It provides energy gradually, which prevents sudden drops in glucose and muscle fatigue during training, improving physical performance.
2. It’s Good for Intestinal Health
The fiber and antioxidants in sweet potatoes promote gut health. When cooked and cooled, it provides resistant starch, which feeds beneficial bacteria in the intestine, functioning as a probiotic.
3. Improves Vision
Sweet potatoes are rich in beta-carotene, a precursor to vitamin A, essential for eye health. Consuming this food can help protect the cornea and prevent problems such as blurred vision and eye fatigue.
How to Consume Sweet Potatoes?
Sweet potatoes are quite versatile and can be included in various recipes, both sweet and savory. Check out some ways of consumption and preparation tips:
1 – Sweet potato with chicken: A popular combination among those who practice physical activities.
2 – Sweet potato chips: A healthy alternative to snacks.
3 – Sweet potato gnocchi: A delicious and nutritious option.
4 – Soups and purees: Perfect for cold days.
It is important to opt for healthier preparation methods. Prefer to bake or cook sweet potatoes, avoiding fried foods and the use of fatty products. Cooking with the peel helps retain more nutrients, such as beta-carotene and vitamin C.
What are the Risks and Contraindications?
Sweet potato consumption is safe for most people. However, as it is rich in carbohydrates, you must control the amount ingested to avoid weight gain. People with a history of kidney stones should consume it in moderation, as it contains oxalate, a compound that can contribute to the formation of kidney stones.
In summary, sweet potatoes are an excellent addition to the diet, offering several health benefits. From helping with satiety to promoting intestinal and eye health, there are plenty of reasons to include this food in your daily life.
Lamartine is an experienced researcher who produces evidence-based content focusing on health, wellness, supplements, lifestyle, and utilities. On the website holistichealthpathways.com, he offers objective, research-backed information to help readers make informed choices.