Sweet Potatoes: A Nutritional Powerhouse for Eye Health, Blood Sugar Control, and Inflammation Reduction
Sweet Potatoes: A Nutritional Powerhouse for Eye Health, Blood Sugar Control, and Inflammation Reduction - Eating whole foods has become a dietary guideline for those seeking better health and weight management. Sweet potatoes and sweet potato leaves are among the top choices for whole foods.
Udumbara
Sweet Potatoes: A Nutritional Powerhouse for Eye Health, Blood Sugar Control, and Inflammation Reduction
Eating whole foods has become a dietary guideline for those seeking better health and weight management. Sweet potatoes and sweet potato leaves are among the top choices for whole foods. Their abundant fiber content aids digestion, detoxification, and satiety, making them beneficial for weight management. Additionally, they help prevent eye diseases caused by electronic devices and offer protection against chronic conditions such as diabetes and high blood lipids.
Nutritional Characteristics of Three Sweet Potato Varieties
Sweet potatoes are rich in starch. They also contain substantial fiber, calcium, vitamin A, beta-carotene, and polyphenolic compounds such as flavonoids.The nutritional composition of sweet potatoes can vary slightly between different varieties. Yellow-fleshed sweet potatoes have higher calcium, flavonoids, insoluble fiber content, and relatively more starch. Orange-fleshed sweet potatoes are richer in beta-carotene and vitamin A. Purple-fleshed sweet potatoes contain abundant anthocyanins, high levels of flavonoids, and insoluble fiber.
Sweet Potatoes Aid in Blood Sugar Control
Ms. Huang explained that sweet potatoes can help stabilize blood sugar levels, primarily due to the following factors:1. Protection of Pancreatic Cells
Sweet potatoes contain polyphenolic compounds like flavonoids, which act as antioxidants, reducing oxidative stress on pancreatic cells and protecting them.2. Indirect Blood Sugar Regulation
The polyphenolic compounds in sweet potatoes function similarly to incretin. Incretin-based medications are commonly used in diabetes management and aid in better blood sugar control by reducing glucose production in the liver.Nutritional Functions of Sweet Potato Leaves
Taiwan's popular detoxification meals feature sweet potato leaves. Ms. Huang highlighted some important nutritional components and health benefits of sweet potato leaves:1. Insoluble Fiber
Insoluble fiber acts as a "gut sweeper," increasing stool volume, stimulating intestinal movement, promoting gut movement, and rapid food passage through the digestive system. Insoluble fiber can also dilute accidentally eaten toxins (such as heavy metals, and pesticides) reducing the chance of toxins coming into contact with the intestinal wall, and enhancing peristalsis, which can help flush toxins out of the body as quickly as possible.2. Chlorophyll
Sweet potato leaves, as a deep green vegetable are rich in chlorophyll—an excellent antioxidant.3. Lutein, Zeaxanthin, and Beta-Carotene
In the modern world, people are frequently exposed to electronic screens. Lutein and zeaxanthin in sweet potato leaves help reduce the harm caused by blue light to the eyes. Beta-carotene, found in sweet potato leaves, converts to vitamin A in the body, contributing to the function of the light-sensitive cells in the retina. The ability to see in dim light and even night blindness can occur when vitamin A and beta-carotene intake is insufficient.4. Calcium, Potassium, Magnesium
Calcium, magnesium, and potassium found in sweet potatoes are vital nutrients for maintaining body functions, such as bone, teeth, nerve and muscle function, metabolism, and proper body osmotic pressure. Magnesium is also beneficial for sleep and nervous system stability.Preventing Chronic Diseases With Sweet Potatoes and Leaves
According to Ms. Huang, sweet potatoes and sweet potato leaves are excellent food choices for preventing chronic diseases.1. Suppress Chronic Inflammation
Many chronic diseases begin with chronic inflammation in the body. Sweet potatoes and sweet potato leaves contain numerous antioxidants that protect DNA within cells from damage caused by free radicals or other pollutants, thereby inhibiting chronic inflammation.2. Detoxification
Prolonged exposure of the intestinal wall to toxins can lead to a cytopathic effect. The high insoluble fiber content in sweet potato leaves facilitates the rapid elimination of toxins from the body.3. Preventing Cardiovascular and Cerebrovascular Diseases
The rich dietary fiber and antioxidant nutrients in sweet potatoes and sweet potato leaves regulate blood sugar, blood pressure, and blood lipids, reducing the risk of heart and cerebrovascular diseases.4. Eye Protection
Ms. Huang said many people experience deteriorating eyesight linked to inadequate nutrient intake.Long-term exposure of eyes to blue or intense light can easily lead to macular degeneration and harm light-sensitive cells in the eyes. Consuming more sweet potato leaves, rich in beta-carotene, lutein, and zeaxanthin, is excellent for maintaining eye health.
Purple sweet potatoes contain abundant anthocyanins and can regulate the ciliary muscle surrounding the eyes and relieve eye fatigue.
Moreover, poor blood sugar control increases the risk of cataracts. Sweet potatoes and sweet potato leaves can help stabilize blood sugar levels.
Who Should Avoid Consuming Sweet Potatoes?
Ms. Huang emphasized that individuals with chronic kidney disease should be cautious when consuming sweet potatoes and sweet potato leaves due to their high potassium content. People with kidney disease have difficulty metabolizing excess potassium, which can lead to hyperkalemia. She suggests that these patients can cut sweet potatoes into small pieces and boil them in water before eating, as the potassium ions will remain in the water. The same can be done with the leaves.Best Ways to Cook Sweet Potatoes
Ms. Huang said that cooking sweet potatoes releases polyphenol nutrients such as flavonoids. Raw sweet potatoes are less likely to release as many nutrients and can cause gastrointestinal indigestion, so it is not recommended to eat raw sweet potatoes.Different varieties of sweet potatoes are best prepared using different cooking methods. For example, orange-fleshed sweet potatoes, high in beta-carotene, are more suitable for stir-frying as this method releases more beta-carotene. As purple sweet potatoes have high anthocyanin content they cannot tolerate high temperatures and are not suitable for deep-frying.
The best way to cook sweet potatoes is to steam them, followed by baking them. Ms. Huang explained that steaming is the best for preserving water-soluble antioxidants like polyphenols.
Ms. Huang noted that sweet potato skins are also highly nutritious, containing more fiber and flavonoids. Therefore, washing sweet potatoes thoroughly and eating them with the skin intact (without overcooking) allows for the intake of more flavonoid compounds, promoting better health.
