What is a sweet potato, and how does it differ from a regular potato?
The sweet potato (Ipomoea batatas) is a root vegetable with a starchy texture and a sweet flavour. It has a thin, brown exterior skin that protects brightly coloured flesh — most typically orange, although other colours such as white, purple, and yellow are also available. Sweet potatoes may be eaten whole or peeled, and the leaves of the plant can also be consumed in small amounts.
Despite the fact that they are both referred to as "potatoes," sweet potatoes and plain white potatoes are not related. The sweet potato is classified as a member of the bindweed or morning glory family, while the white potato is classified as a member of the nightshade family.
Sweet potatoes have a high nutritional value.
A serving of sweet potato (steamed) has the following nutrients:
- 67kcal / 285kj
- 0.9g protein
- 0.2g fat
- 16.3g carbohydrates
- 6.7g sugar
- 280mg potassium
- 3012 mcg carotenes
- 14mg vitamin C
In contrast to white potatoes, which do not count towards your five-a-day, an 80g portion of sweet potato, or one medium potato, counts towards one of your five-a-day.
Health Benefits Of Sweet Potato
Jump to:
- Sweet potatoes have a high nutritional value.
- 1. It has the potential to lower the risk of cancer
- 2. It has the potential to improve intestinal health
- 3. It is possible that it will aid in the management of type-2 diabetes
- 4. It is beneficial to one's eye health
- 5. It is possible that it will help to support immunological function
- Can anybody eat sweet potatoes without getting sick?
- What is the impact of cooking on the nutritional value of sweet potatoes?
1. It has the potential to lower the risk of cancer
While there are no 'superfoods' that will prevent cancer and many risk factors for cancer are unrelated to diet, there is evidence that eating a balanced diet can lower the chance of developing cancer by as much as 30%. Fruits and vegetables are strong in antioxidants, which are substances that help protect the body from harm caused by 'free radicals.' Fruits and vegetables are also high in fibre. According to some research, the antioxidants included in the peel of sweet potatoes, particularly purple sweet potatoes, may be able to slow down the oxidation process, hence lowering the chance of developing cancer. If you want to get the most nutrients out of your sweet potatoes, don't peel them; instead, clean them well before cooking.
2. It has the potential to improve intestinal health
Sweet potatoes include a significant amount of fibre, which has been demonstrated to help maintain a healthy digestive tract in people. However, although most of the research to date has been conducted on animals, it appears that sweet potatoes contain high levels of plant sterols (phytosterols) that are beneficial to the digestive system and may be useful in the prevention and management of duodenal and gastric ulcers, including those caused by nonsteroidal anti-inflammatory drugs (NSAIDs) (non-steroidal anti-inflammatory drugs, such as ibuprofen).
3. It is possible that it will aid in the management of type-2 diabetes
According to some intriguing studies, moderate eating of sweet potatoes and sweet potato leaves may help to improve blood sugar management in people with type-2 diabetes. More data from well-designed studies, on the other hand, is required in order to corroborate these conclusions.
4. It is beneficial to one's eye health
Sweet potatoes are high in beta-carotene, which is responsible for the vivid orange colour of the flesh of this root vegetable. Our bodies convert the carotenoid beta-carotene we consume into vitamin A, which is subsequently used in the formation of light-detecting receptors in the eyes. This is necessary for good night vision and for preserving the health of the eyeballs.
According to research published in the journal Food & Nutrition Research, purple sweet potatoes contain a particular category of antioxidants known as anthocyanins, which have been proved to be beneficial to the eyes in the past.
5. It is possible that it will help to support immunological function
Sweet potatoes, which are high in beta-carotene, may also be beneficial in terms of immunological function. This is due to the fact that vitamin A is essential for preserving the integrity of mucous membranes in the respiratory system and the digestive tract.
Can anybody eat sweet potatoes without getting sick?
Sweet potatoes are a good supplement to a balanced diet and seem to be safe for the majority of individuals, with just a small number of recorded instances of allergy to sweet potatoes.
They do, however, contain chemicals known as oxalates, which are capable of binding calcium and other minerals. Kidney stones may be caused by consuming an excessive amount of oxalates in one's diet. If you have kidney stones or are at high risk of developing kidney stones, you should limit your intake of foods rich in oxalate to a minimum.
If you are unsure about anything or have concerns about your diet or health situation, see your doctor or a trained dietician.
What is the impact of cooking on the nutritional value of sweet potatoes?
Cooking sweet potatoes decreases their beta-carotene content, yet boiling seems to have a greater beta-carotene retention rate when compared with baking. Fortunately, roasting sweet potatoes seem to improve their vitamin C concentration, which is a welcome development.
