Sweet potato is one of the tastiest fall vegetables out there, and it works perfectly in so many hearty recipes to enjoy in the colder months. But since potatoes have a bad reputation in the wellness world, you may think that avoiding this starchy vegetable is a smart choice for your overall health. As it turns out though, sweet potatoes are loaded with health benefits. In fact, working this food into your breakfast could be an especially great way to promote a healthier body over 40. Great news, right?!
To learn about a few of the biggest benefits of eating sweet potatoes in the morning, we spoke to registered nutritionist-dietitian and certified nutrition coach Catherine Gervacio. She told us that it can aid in weight management, regulate blood sugar levels, support immunity, and even promote a healthier heart. Read on for all of her expert insight about these benefits.
Benefits of sweet potato
1. High fiber for weight management
If you're trying to shed some pounds this fall, sweet potatoes can help you out. That's largely thanks to their high fiber content, which can aid digestion and keep you satiated. Starting your day with a healthy dose of fiber is always a good idea.
"Sweet potatoes are rich in dietary fiber which is known to promote the feeling of fullness," Gervacio explains. "This helps control appetite and can contribute to reduced overall caloric intake. A piece of sweet potato (about 114 grams) provides approximately 4 grams of fiber." Amazing! Other high-fiber vegetables include okra, brussels sprouts, and broccoli.
2. Antioxidant properties for a stronger immune system
Boosted immunity can always come in handy, but you may be especially concerned with keeping your immune system healthy during cold and flu season. Luckily, Gervacio points out that antioxidants like the kind found in sweet potatoes can help in that area.
"They are rich in antioxidants called beta-carotene that help protect the cells from damage," she explains. "This contributes to a stronger immune system and reduces the risk of chronic diseases."
3. Lower glycemic index (GI) for blood sugar regulation
Blood sugar regulation is a crucial part of your overall health. Consistently high blood glucose levels could lead to a range of health issues, including heart disease, kidney disease, and diabetes. That's why choosing foods with low glycemic indexes (especially for breakfast) can be such an important part of maintaining a healthy diet. Sweet potatoes, Gervacio says, are a great choice, especially when compared to other types of potatoes.
"Sweet potatoes have a low to medium glycemic index as compared to Russet potatoes, potentially aiding in blood sugar control," she notes. "It’s good to remember though, that moderation is still the key to regulating blood sugar levels. Also, best to prepare them baked or steamed to reduce the GI value even more." Got it!
4. Potassium content for heart health
Keeping your heart healthy should always be a priority, but it may become especially important to you as you age and your risk of cardiovascular disease increases. Your diet is one of the most important factors to consider when it comes to maintaining your heart health. Eating potassium-rich foods like sweet potato is one good idea.
"Sweet potatoes have a high potassium content to help regulate blood pressure and reduce the risk of cardiovascular diseases especially when incorporated with a healthy diet," Gervacio tells us.
Incorporating sweet potatoes into your breakfast
Although all these benefits make sweet potatoes a fantastic addition to your breakfast, you may not frequently consider this vegetable a common breakfast food. However, there are plenty of ways to prepare them in the morning!
For starters, Gervacio recommends making sweet potato toast "by slicing them into thin rounds and then topping them with poached egg, avocado, or nut butter."
"Another idea is to make a fulfilling breakfast burrito using diced sweet potato, scrambled egg, black beans, and whole grain tortilla," she suggests. "Other ideas are sweet potato hash, sweet potato pancakes, or even sweet potato muffins." The possibilities are practically endless!
The Bottom Line
Of course, just as with any other food, it's always important to consume sweet potatoes in moderation. It's also worth noting that no food is a miracle worker, and sweet potatoes should just be one small part of an overall balanced diet. But there's no doubt that they make one great way to start your day and can do wonders for your body as you age.
