They are often enjoyed simply roasted or steamed as a snack. It has pink skin and bright orange pulp. You can steam, roast, boil, or microwave them. Although vitamin C is weak against heat exposure, you can rest easy because the vitamin C in these sweet potatoes is protected by starch. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Fiber is the part of food your body cannot digest. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Although very rare, some people have a severe allergy to sweet potatoes. diagnosis or treatment. There are hundreds of types of sweet potatoes. 1215mcg. Sweet potatoes are high in two types of fiber: soluble and insoluble. Chan School of Public Health. Tryptophan is the precursor of both serotonin and melatonin. Use of this web site constitutes acceptance of the LIVESTRONG.COM While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. 1. Just one sweet potato gives you 400% of the vitamin A you need each day. ", Journal of Medicinal Food: "Anti-obesity and antioxidative effects of purple sweet potato extract in 3T3-L1 adipocytes in vitro. Packed with nutrition. The cold will make them hard in the middle and will change their taste. Japanese sweet potatoes, also called a Japanese yam, are quite similar to American yams but possess a sweeter taste and softer flesh with a lighter yellow coloring. Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. The Good: It contains rutin, an antioxidant that helps fight free radicals in your body and strengthens your blood capillaries. Health Benefits Of Sweet Potato. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. The sweet tuber is rich in antioxidants as well as heart-healthy minerals. Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss. Natural compounds called carotenoids give sweet potatoes their rich color. One cup of baked sweet potato provides nearly half of your daily vitamin C needs. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. They have to eat good and healthy food and avoid sweet food source. So without further ado, let us take a look at some of the most impressive health benefits that Japanese sweet potatoes are known to bring: They Help Prevent Constipation Other than being physically active and drinking plenty of water, the consumption of fiber-rich foods is an excellent way to keep your bowel movement regular. The patients of diabetes have such a strict eating pattern. ", Journal of Nutrition and Metabolism: "Relationship between Processing Method and the Glycemic Indices of Ten Sweet Potato (Ipomoea batatas) Cultivars Commonly Consumed in Jamaica. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Your blood vessels need magnesium to relax and to transport calcium and potassium. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. ", Mayo Clinic: "Nutrition â Sweet Potatoes.". The USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women per day. Read more: Potato vs. Sweet Potato Nutrition. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. Health Benefits Of Sweet Potatoes Janet Renee has over a decade of experience as a registered dietitian. The material appearing on LIVESTRONG.COM is for educational use only. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. , Getting enough fiber in your diet can keep … Yellow and orange sweet potatoes have a higher content than the purple and white ones. Can Vitamins Help to Slow Down Your Heart Rate? However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. Sweet potato noodles nutrition compares favorably to that of regular pasta. Harvard T.H. Read more: Sweet Potatoes and Weight Loss. in Nutrition and Dietetics. These chewy glass noodles are also gluten free, so they’re kind to those with allergies (just be sure to use gluten-free tamari in place of the soy when making this japchae recipe). In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. This effect was without adding any exercise. Sweet potatoes can still be consumed by the patients of diabetes because it can manage the level of blood sugar. 2,000 calories a day is used for general nutrition advice. 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