A Sweet Potato Every Now and Then: Surprising Benefits for Blood Sugar and Heart

Many health-conscious people enjoy eating sweet potatoes. This popular food is not only easy to prepare but also rich in nutrients, providing many health benefits.

Sweet potatoes have a mildly sweet taste and are high in fiber, antioxidants, and vitamins A and C. Regular consumption can benefit your digestive system, blood sugar, and heart.

Nutritionist Amy Davis, who works in Downey, California (USA), said that sweet potatoes are a nutritious, healthy food. This tuber contains many essential micronutrients. One serving can provide more than 100% of the daily vitamin A requirement, about 40% of vitamin C, potassium, many antioxidants and up to 4g of fiber. With such optimal nutritional composition, sweet potatoes are especially good for the heart and blood sugar, according to the health news site Verywell Health.

Sweet potatoes are nutritious and healthy foods.

Photo: AI

May help regulate blood sugar

Thanks to their complex carbohydrates and fiber content, sweet potatoes are digested slowly, helping to stabilize blood sugar.

Although high in carbohydrates, research shows that sweet potatoes can help regulate blood sugar levels, explains nutritionist Sharniquia White, of Greensboro, North Carolina.

However, Davis emphasizes that portion size matters, especially for people with diabetes or on a low-carb diet. For most people, combining sweet potatoes with protein and healthy fats—like some nuts—can help balance blood sugar better after a meal.

Sweet potatoes are good for the heart.

Sweet potatoes are rich in fiber, anti-inflammatory antioxidants, and completely free of saturated fat, making them good for the heart, says Davis.

The American Heart Association even recognizes sweet potatoes as a heart-healthy food.

The fiber in this root vegetable helps control cholesterol by binding to cholesterol in the digestive system and eliminating it. It also contains no saturated fat and is high in antioxidants, which help protect blood vessels and reduce inflammation, thereby lowering the risk of heart disease over time.

Support the digestive system

White says: The fiber in sweet potatoes helps keep your digestive system running smoothly. Fiber increases stool bulk, promotes regular bowel movements, and prevents constipation. It’s also a prebiotic – a food source that feeds beneficial gut bacteria. A diverse and healthy gut microbiome has been shown to reduce inflammation, boost immunity, improve nutrient absorption, and positively impact mood and mental health.

According to nutritionists, a medium-sized baked or boiled sweet potato (about 114g, equivalent to 100 calories) is a reasonable portion for a day. You can eat sweet potatoes several times a week, even every day if combined in a balanced way with other food groups.

Sweet potatoes can be prepared flexibly, from boiling, steaming, baking to frying in an air fryer. In particular, baking or steaming helps to preserve all the nutrients, according to Verywell Health.

Source: https://thanhnien.vn/thinh-thoang-1-cu-khoai-lang-loi-ich-bat-ngo-cho-duong-huet-va-tim-mach-185250926205756033.htm