The Mighty Sweet Potato!

We have mentioned orange vegetables several times and highlighted their importance in strengthening the digestive system and providing other medicinal benefits. This time, I would like to focus specifically on the sweet potato.

Sweet potatoes are highly nutritious and delicious starchy vegetables. Beyond their taste, they offer many health benefits that make them highly recommended for regular consumption. They are rich in vitamin C and vitamin A, and contain several important minerals such as manganese (a relatively rare mineral essential for the proper functioning of systems like the brain and nervous system), potassium, and copper. They also contain the amino acid tryptophan, which helps relieve stress and anxiety, supports deep sleep, and can reduce symptoms of depression. Sweet potatoes also have antioxidant (toxin-neutralizing) and anti-inflammatory properties, with beta-carotene as their primary component.

Many people assume that because sweet potatoes are sweet, they should be eaten in moderation. Surprisingly, the opposite is true. Sweet potatoes contain a substance called adiponectin, which protects against the development of diabetes by increasing the body’s sensitivity to insulin. Studies show that lower adiponectin levels are associated with a higher risk of diabetes. Sweet potatoes are also low in calories, contain no saturated fats or cholesterol, and belong to the category of complex carbohydrates, which raise blood sugar levels more slowly than simple sugars (they have a relatively low glycemic index). Therefore, diabetics can consume them—though it is always advisable to monitor blood sugar levels after eating sweet potatoes—and they are a preferable choice over regular potatoes.

The best way to eat sweet potatoes is baked with the peel, or at least peel them after baking. A simple and nutritious way to enjoy them is to slice and drizzle them with olive oil, tahini, or pair them with avocado and herbs. You can also incorporate sweet potatoes into an orange vegetable soup, alongside carrots, pumpkin, butternut squash, and orange lentils.

Eliyahu Schechter is an iridologist and natural therapist.