From casserole to fries, sweet potatoes can always be counted on for a crowd-pleasing side dish. But are there other reasons to get more of them in your diet?
We asked a dietitian.
1. They’re good for your eyes.
Step aside, carrots – there’s another orange vegetable that can help with vision.
“Sweet potatoes are a great source of vitamin A, which keeps your eyes healthy,” says Cassandra Vigue, RDN, registered dietitian with Hartford HealthCare. “Not only does it preserve vision, it can also help protect your eyes from infection.”
On top of that, sweet potatoes can help prevent conditions like cataracts, glaucoma and macular degeneration.
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2. They may help prevent cancer.
Loaded with vitamin A, sweet potatoes can help prevent cancer – and plenty of other conditions, too.
“Vitamin A plays a huge role in cell health,” says Vigue. “It helps your immune system function properly, allowing it to fight off infections.”
And by regulating cell growth, it can help reduce your risk of cancer.
“Vitamin A also regulates the division of cells, which can prevent tumors from forming,” she adds.
3. They can help manage diabetes.
They’re notoriously high in carbs, but as it turns out, sweet potatoes can actually help manage blood sugar.
“Sweet potatoes have a low glycemic index,” says Vigue. “This means that they raise our blood sugar more slowly than other carb sources, which is important for people with type 2 diabetes.”
And if that’s not enough, their high levels of magnesium and fiber can further regulate blood sugar and reduce insulin resistance.
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Here’s how to get more in your diet.
New to cooking sweet potatoes? There are plenty of great recipes out there, but here are two of Vigue’s favorites:
- For a sweet treat, boil sweet potatoes for about twenty minutes, covered. You can add a splash of low-fat milk, cinnamon, and chopped pecans for texture. By boiling them, you retain the most beta carotene and other nutrients.
- Looking for a savory option? Try a baked sweet potato “taco” loaded with your favorite toppings. Vigue suggests ground chicken with taco seasoning, plain Greek yogurt, scallions, diced tomato and a sprinkle of low-fat cheese.
But if you’re not quite ready to give up white potatoes? Vigue has this note.
“Regular potatoes aren’t necessarily ‘bad’ for you in comparison to sweet, which I think is a common misconception. They’re still a great source of vitamin B6, vitamin C, potassium and fiber – so enjoy!”
