Nicola Shubrook, Nutritionist, explains why these sweet roots, rich in fibre, vitamins and minerals, are good for your health.
What is a sweet potato?
Sweet potato (Ipomoea batatas) is a starchy, sweet-tasting root vegetable. Its outer skin is thin and brown and its flesh is bright, often orange, but also white, purple or yellow.
You can eat sweet potatoes whole or mashed and the leaves of the plant can also be eaten.
Both can be called "potatoes", but the sweet potato and the common white potato are not related.
An 80g portion of sweet potato (boiled) provides:
67kcal / 285kj
0.9g protein
0.2g fat
6.3g carbohydrates
6.7g of sugar
280mg potassium
3012 mcg of carotenes
14mg vitamin C
As much as 80 grams of sweet potatoes, or one medium potato, counts as one of your five meals a day, unlike white potatoes, which don't have as many grams.
Top 5 Health Benefits of Sweet Potatoes
1. May Reduce Cancer Risk
Although there are no "super foods" that can prevent cancer, and some cancer risk factors are unrelated to diet, there is evidence that a healthy diet can reduce cancer risk.
Fruits and vegetables contain antioxidants, compounds that help protect the body from damage caused by 'dangerous nutrients'.
Research from the National Library of Medicine shows that the antioxidants in the skin of sweet potatoes, especially purple sweet potatoes, can help slow down this oxidation process, thereby reducing the risk of cancer.
To get the most nutrients from your sweet potatoes, don't mash them – just wash them before cooking.
2. May Support Digestive Health
Sweet potatoes are high in fiber, which has been shown to support a healthy digestive system.
Until now, most studies have been done on animals, but it seems that the high levels of plant sterols (phytosterols) found in sweet potatoes can have protective effects on the digestive system and be useful in preventing stomach ulcers as well and those caused by NSAIDs (nonsteroidal anti-inflammatory drugs such as ibuprofen).
3. May Help Control Type 2 Diabetes
Interesting results show that moderate consumption of sweet potatoes and sweet potato leaves can improve blood sugar control in type 2 diabetes.
However, more evidence from well-designed trials is needed to confirm these findings.
4. Improve eye health
Sweet potatoes contain a large amount of beta-carotene - which gives the root its fleshy orange color.
When we eat beta-carotene, our body converts it into vitamin A, which is used to make the light-sensing receptors in the eye. This is important to see at night and maintain eye health.
A study conducted by Food & Nutrition Research found that purple sweet potatoes contain a special group of antioxidants known as anthocyanins, which have also been shown to benefit the eyes.
5. May Support Immune Function
Rich in beta-carotene, allows sweet potatoes to support immune function.
Indeed, vitamin A is important for maintaining the integrity of the membranes of the respiratory and digestive systems.
Can sweet potatoes be eaten by everyone?
In general, sweet potatoes are a good addition to a healthy diet and appear to be safe for most people, with very few cases of adverse reactions.
However, they contain compounds called oxalates, which bind calcium and other minerals. Too much oxalates in the diet can cause kidney stones.
If you already have kidney stones or are at high risk you should limit your intake of foods high in oxalates.
If you have doubts or concerns about your diet and health, consult your doctor or registered dietitian.
How does cooking affect the nutritional value of sweet potatoes?
Cooking sweet potatoes reduces their beta-carotene content, although boiling appears to have higher preservation than baking.
The good news, however, is that cooking sweet potatoes seems to increase their vitamin C levels.
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