Sweet potatoes play a significant role in Indian cuisines, and they can be enjoyed as a snack or as comfort food. These root vegetables don’t just taste good; they are known to be sweet, versatile and flavourful with loads of health benefits. They have a special carbohydrate called resistant starch. Unlike regular starch, resistant starch is not fully digested in the small intestine. Instead, it serves as food for the good bacteria in your gut, which promotes a healthy gut flora and better digestion overall.
According to Anushi Jain, a nutritionist and founder of Nutri Maven, sweet potatoes are not just a comfort food but also a gut-friendly superfood that promotes long-term health.
What Is resistant starch?
The majority of starches can readily be degraded into glucose and are absorbed into the circulatory system; however, resistant starch is different. It is anti-digestive in the small intestine. Instead of being converted to energy, resistant starch enters the large intestine, where it acts as a food source to the trillions of microbes that reside there. This microorganism is not only a good bacterium but also plays a central role in digestion and aids in maintaining a healthy and balanced gut microbiome. Although sweet potatoes are a carbohydrate source, they can be useful in enhancing gut health.
Resistant starch and gut health
It is said that when your gut bacteria decompose resistant starch, they produce short-chain fatty acids, or SCFAs, in the form of acetate, butyrate, and propionate. These are not by-products of fermentation, but there are health benefits in these fatty acids. Among their significant functions is the assistance of the gut barrier, which is the defence mechanism of your intestines against harmful substances. Short-chain fatty acids are also beneficial in controlling inflammation all over the body. Low-grade inflammation is associated with a number of health issues, such as cardiovascular diseases, autoimmune diseases and metabolic disorders. Sweet potatoes can help counteract inflammation, thereby improving your immune system and overall health.
Why it is important for your health
The “Gut microbiome” refers to the ecosystem of bacteria and other microorganisms that inhabit the digestive system. A healthy microbiome has an impact on digestive, immune, and even mental well-being. Incorporating high-resistant starch into your diet, such as sweet potatoes, helps develop your gut microbiome. Also, metabolic health can be positively impacted by the consumption of more resistant starch, which helps regulate blood sugar and increase insulin sensitivity and fat metabolism. It is also useful in weight management; resistant starch has the ability to lower appetite, which ultimately leads to a natural decrease in calorie consumption.
Other starchy foods, such as regular potatoes, beans, and whole grains, also contain different levels of resistant starch. However, sweet potatoes are a unique and nutritious food with a high level of vitamins, minerals, and antioxidants, which makes them an ideal meal that does not harm the gut and, on the contrary, supports its health.
Considerations: Start Slowly
While sweet potatoes are generally healthy, it’s essential to note that not all sweet potatoes contain the same amount of resistant starch. The quantity of resistant starch they contain may vary depending on their type, the climate in which they are grown, and the method of preparation. In addition, although resistant starch is generally considered healthy, consuming large amounts of it in a short period may cause discomfort, particularly for those with sensitive digestive tracts or typical gut microbes. Unless you are a long-time resistant starch eater or have a robust gut, it is a good idea to introduce resistant starch slowly into your diet.
More than comfort food
Sweet potatoes are not only a good meal. It has a high starch content, which is resistant to digestion, and is beneficial in nourishing the good bacteria in your gut, thereby improving your microbiome and offering a range of health benefits.
Some of the benefits include reducing inflammation, enhancing insulin sensitivity, and benefiting your metabolic health. The next time you sit down to enjoy a sweet potato dish, keep in mind that you are not only treating yourself to some comfort food, but you are also feeding your gut microbiome and keeping your body systems running. Including sweet potatoes in your diet is a wise decision, as this food not only satisfies your taste buds but also promotes your overall health.