Sweet potatoes are great for your health, but there are some special precautions to keep in mind when eating them.

Although sweet potatoes are safe and considered a “superfood” that offers numerous health benefits, some individuals are advised to limit their consumption or avoid them altogether.

 

 

Sweet potatoes are a familiar food loved by many for their high nutritional value, low cost, ease of eating, and simple preparation. Moreover, sweet potatoes are also regarded as a precious medicinal food that supports the treatment of various ailments.

According to Dr. Phung Tuan Giang, Chairman of the Vietnam Institute for Research and Development of Traditional Medicine, sweet potatoes contain a large amount of fiber as well as vitamin A, vitamin C, manganese, and several other vitamins and minerals. A medium-sized sweet potato (approximately 114 grams) baked with the skin on contains about 103 calories; 23.6g of carbohydrates; 2.3g of protein; 0.2g of fat; 3.8g of fiber; 21,907 IU of vitamin A (438% DV – daily value); 22.3mg of vitamin C (37% DV); 0.6mg of manganese (28% DV); 0.3mg of vitamin B6 (16% DV); 541mg of potassium (15% DV); 1mg of pantothenic acid (10% DV); 0.2mg of copper (9% DV); 1.7mg of niacin (8% DV); 0.1mg of thiamine (8% DV); and 30.8mg of magnesium (8% DV).

In addition, the nutritional profile of sweet potatoes also includes riboflavin, phosphorus, vitamin E, vitamin K, calcium, and iron.

Amazing Benefits

• Stabilizes Blood Sugar:
  Sweet potatoes can complement the diet of those with diabetes. They have been shown to help reduce and regulate blood sugar levels. In fact, some studies have focused on exploring the relationship between the nutrition in sweet potatoes and type 2 diabetes. Notably, Caiapo—a type of Japanese white sweet potato—has been extensively studied for its anti-diabetic properties. In one study from the University of Vienna in Austria, 61 diabetic participants were given either 4g of Caiapo or a placebo daily for three months. The results indicated that the group consuming the sweet potato extract had significantly lower glucose levels compared to the control group. Improvements in insulin sensitivity allow the body to more effectively maintain normal blood sugar levels. Additionally, sweet potatoes are rich in fiber; a medium sweet potato can meet up to 15% of the daily fiber requirement. The fiber slows down sugar absorption, helping to prevent spikes and lowering glucose levels.

• Rich in Antioxidants:
  Antioxidants help combat harmful free radicals, reducing the risk of chronic diseases and preventing cellular damage. Studies indicate that antioxidants can protect against diabetes, heart disease, and even cancer. Sweet potatoes are rich in beneficial antioxidants. Orange-fleshed sweet potatoes, in particular, have a high beta-carotene content, the pigment that gives them their bright orange color. Research emphasizes that, overall, colored sweet potatoes exhibit stronger free radical scavenging activity than white ones, with purple sweet potatoes containing the highest levels of antioxidants.

• Enhances Brain Function:
  Some studies have found that consuming sweet potatoes may help boost brain function and improve memory due to their abundant nutrients and antioxidants.

• Boosts Immunity:
  Sweet potatoes are high in vitamin A—a medium sweet potato provides around 438% of the daily vitamin A requirement. This vitamin plays many roles in health, but it is especially important for immune function. Vitamin A stimulates the production of immune cells that fight infections and diseases. It may also help eliminate harmful cells and has demonstrated anti-tumor properties in some animal studies. Obtaining sufficient vitamin A from foods like sweet potatoes is crucial for maintaining a healthy immune system. Other top vitamin A-rich foods include carrots, kale, spinach, and apricots.

• Improves Vision:
  A deficiency in vitamin A can lead to symptoms such as dry eyes, night blindness, keratin buildup on the conjunctiva, and even complete vision loss in severe cases. A medium sweet potato can meet and even exceed our daily vitamin A needs. In fact, adding just a quarter of a sweet potato to your diet can be enough to satisfy your vitamin A requirements for the day.

• Supports Weight Loss:
  Sweet potatoes can aid in weight loss because they are highly nutritious and rich in fiber, which helps you feel full for longer. The fiber slows down digestion, promoting a sense of satiety and reducing cravings, thereby supporting weight loss. Of course, they should be incorporated into a healthy diet combined with regular exercise for maximum weight loss benefits. Sweet potatoes are also beneficial for bodybuilding since they are digested slowly, providing long-lasting energy throughout a workout.

Special Precautions When Eating Sweet Potatoes

Dr. Phung Tuan Giang notes that, although sweet potatoes are safe and offer numerous health benefits, certain individuals should limit their consumption or avoid them altogether.

Although uncommon, sweet potatoes can trigger allergic reactions in some people.
“If you experience any food allergy symptoms after eating sweet potatoes, such as itching, nausea, vomiting, stomach cramps, or swelling, you should immediately consult a doctor,” he emphasizes.

Additionally, those with a history of kidney stones should limit their intake of sweet potatoes. Sweet potatoes have a high oxalate content, which can combine with calcium and lead to the formation of kidney stones.

For individuals with diabetes, sweet potatoes should be eaten in moderation. Despite their many health benefits, they also contain carbohydrates that can raise blood sugar levels when consumed in excess. With a glycemic index (GI) of 54 and considered high in carbohydrates, people with type 2 diabetes should monitor their intake. Combining sweet potatoes with non-starchy vegetables and ample protein sources can create a balanced meal that helps maintain stable blood sugar levels.