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Sweet potato nutrition
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Sweet potato nutrition
Sweet potatoes earns superfood classification because of the amount of nutrients they contain. When eating sweet potatoes as part of a balanced diet, they promote healthy heart. It is because they are a rich source of potassium. The higher potassium intake helps to manage sodium levels. As a result helps to promote healthier blood pressure. Hence, it reduces the risk of heart disease. Research shows that eating sweet potatoes lowers LDL or ‘bad’ cholesterol. Consequently it lowers the odds of heart complications.
There is no relation between sweet potatoes and regular potatoes, despite being called ‘potatoes’. Sweet potatoes belong to the bindweed or morning glory family. Whereas regular potatoes are from the nightshade family. Sweet potato is starchy and sweet tasting root crop. Under a thin, brown outer skin is the bright colour flesh. Most common is orange flesh. However, there are other varieties.
Eating sweet potatoes
Other varieties are purple, white and yellow flesh. You may eat sweet potatoes peeled or with skin. The leaves of the plant are edible too. When cooking sweet potatoes it reduces its beta-carotene levels. However, boiling appears to maintain a higher retention in comparison to baking. The plus points in cooking them helps to increase its vitamin C content. Therefore, cooking affects its nutritional values.
Overall, sweet potatoes appear to be suitable for most people. There are very few cases of allergy reported. This is despite they do contain compounds called oxalates, which binds calcium and other minerals. Thus, it inhibits their absorption. It is worth noting, too many oxalates in the diet may cause kidney stones.
Thus far, sweet potatoes are an excellent source of vitamins, minerals and plant compounds. It includes beta-carotenes. So, they are good value for money for nutrition intake. You may swap for other staples.
Edible roots
Edible roots are naturally rich in carbohydrates and fibre. It is because they act as storage organs for the plant. Therefore, it stores up energy for periods of dormancy. Root crops vary in their balance of starches, sugars and other carbohydrates including fibre. Thus, sweet potatoes are richer in total carbohydrates, sugar and fibre. However, they are lower in starch than regular potatoes. Despite being a source of carbohydrate, being a tuber they contain high amounts of health promoting phytonutrients.
Health benefits
A medium size sweet potato or a 80 gram serve counts toward one of your five-a-day. It is unlike regular potato, which does not. Therefore, as part of a balanced diet, they may reduce the risk of cancer and support good digestive health. Sweet potato diet supports immune functions, helps to manage type-2 diabetes and is good for eye health. Furthermore, it is good in supporting the brain and nervous functions as well as protects liver.
It is interesting that when boiled or baked, sweet potatoes are almost fat-free. While they are rich in carbohydrates, they contribute fewer calories than the equivalent portion of rice, or pasta. Unlike rice or pasta, they contribute useful micronutrients for healthy living. It includes beta-carotene, potassium and vitamin C.
