Sweet potatoes contain a large amount of dietary fiber, which can effectively stimulate intestinal peristalsis and the secretion of digestive fluids, helping to relieve constipation and reduce the incidence of intestinal diseases. Additionally, sweet potatoes are rich in potassium and vitamin C, which helps alleviate edema. According to Japanese registered dietician Asano Mamiko, consuming a small amount of fat in addition to dietary fiber enhances the laxative effect. Therefore, drizzling a little extra virgin olive oil on cooked sweet potatoes not only improves the flavor but also boosts the laxative effect, making it a suitable substitute for some staple foods.
Besides, sweet potatoes have only one-third the calories of rice of the same weight and contain almost no fat or cholesterol. They can also effectively prevent carbohydrates from turning into fat, which is beneficial for weight control. However, sweet potatoes are high in sugar. Eating them on an empty stomach can produce a large amount of stomach acid, causing a "heartburn" sensation. Sweet potatoes also contain an oxidase that produces a large amount of carbon dioxide gas in the gastrointestinal tract. Eating too much can lead to symptoms like bloating and belching. Therefore, it's best not to eat too many sweet potatoes at once.
5 Major Health Benefits of Sweet Potatoes
1. Weight Loss. Will eating sweet potatoes make you fat? According to scientific research, eating sweet potatoes will not make you fat; on the contrary, they are an ideal food for weight loss. They have very low calories, much lower than regular rice, so you don't have to worry about gaining weight after eating them; instead, they can help with weight loss. Sweet potatoes also contain a substance similar to estrogen, which has a certain effect on protecting the skin and delaying aging. Therefore, many women abroad regard sweet potatoes as a beauty food.
2. Cancer Prevention. The most anti-cancer nutrients in the diet are beta-carotene (a precursor of vitamin A), vitamin C, and folic acid, all of which are abundant in sweet potatoes. A small sweet potato (about 100 grams) can provide twice the daily requirement of vitamin A, one-third of the daily requirement of vitamin C, and about 50 micrograms of folic acid. Its dietary fiber content is higher than that of a bowl of oatmeal. Regular consumption of sweet potatoes helps maintain normal folic acid levels in the body, and low folic acid levels can increase the risk of cancer. The high content of dietary fiber in sweet potatoes promotes gastrointestinal motility and prevents constipation and colorectal cancer.
3. Good for the Heart. Sweet potatoes are rich in potassium, beta-carotene, folic acid, vitamin C, and vitamin B6, all of which help prevent cardiovascular disease. Potassium helps maintain the balance of body fluids and electrolytes in cells, as well as normal blood pressure and heart function. Beta-carotene and vitamin C have anti-lipid oxidation effects and help prevent atherosclerosis. Supplementing with folic acid and vitamin B6 helps lower homocysteine levels in the blood, which can damage arterial blood vessels and is an independent risk factor for cardiovascular disease.
4. Blood Sugar Regulation. The dietary fiber in sweet potatoes is very beneficial for promoting intestinal motility and preventing constipation, and it can also slow the rise in post-meal blood sugar. The selenium element in sweet potatoes can also play an auxiliary role in regulating blood sugar.
5. Anti-Diabetic Effect. Japanese researchers found that in obese diabetic rats, blood insulin levels decreased by 26% and 60% after 4 and 6 weeks of consuming white sweet potatoes, respectively. They also found that sweet potatoes effectively inhibited the rise in blood sugar levels in obese diabetic rats after oral glucose intake. Eating sweet potatoes also lowered the levels of triglycerides and free fatty acids in diabetic rats.