Yes — a starchy food can actually help you lose weight.
Sweet potatoes contain resistant starch, a type of fiber that resists digestion in the small intestine and ferments in the large intestine.
This process:
Feeds beneficial gut bacteria
Increases production of satiety hormones (like GLP-1 and PYY)
Helps you feel full longer
Research shows that resistant starch can reduce fat storage and curb cravings — making it a powerful ally in the fight against obesity.
Best way to boost resistant starch:
Cook and then cool sweet potatoes (e.g., in a salad) — cooling increases resistant starch content.
4. Helps Regulate Blood Sugar (Yes, Really!)
Despite their sweet taste, sweet potatoes have a low to moderate glycemic index (GI) — especially when boiled or roasted with the skin on.
Their high fiber content slows the release of sugar into the bloodstream, preventing spikes in blood glucose.
Even better:
Sweet potatoes naturally increase adiponectin, a hormone that improves insulin sensitivity.
One study found that higher adiponectin levels are linked to a lower risk of type 2 diabetes.
Tip: Stick to moderate portions and pair with protein or healthy fats to stabilize blood sugar.
5. Improves Vision and Eye Health
That vibrant orange color?
It’s thanks to beta-carotene — a precursor to vitamin A, essential for healthy vision.
Vitamin A helps:
Maintain the retina and cornea
Support night vision
Prevent dry eyes and age-related macular degeneration
Additionally, anthocyanins in purple sweet potatoes may reduce eye fatigue and protect against blue light damage — great for those glued to screens all day.
Fact: Vitamin A deficiency is a leading cause of preventable blindness worldwide.
6. May Protect Against Cancer & Heavy Metal Toxicity
Purple sweet potatoes are especially powerful in the fight against disease.
Their deep color comes from anthocyanins — potent antioxidants that:
Neutralize free radicals
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