The sweet potato is an underground tuber. It is rich in an antioxidant called beta-carotene, which is very effective at raising blood levels of vitamin A, particularly in children .
Sweet potatoes are nutritious, high in fiber, very filling and have a delicious sweet taste.They can be consumed in a variety of ways, but are most commonly boiled, baked, steamed or fried.
Nutrition Facts
A raw sweet potato contains water (77%), carbohydrate (20.1%), protein (1.6%), fiber (3%) and almost no fat.
General information
| Amount | |
| Calories | 86 |
| Water | 77 % |
| Protein | 1.6 g |
| Carbs | 20.1 g |
| Sugar | 4.2 g |
| Fiber | 3 g |
| Fat | 0.1 g |
| Saturated | 0.02 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0.01 g |
| Omega-3 | 0 g |
| Omega-6 | 0.01 g |
| Trans fat | ~ |
Carbs in Sweet Potatoes
A medium-sized sweet potato (boiled, without skin) contains 27 grams of carbs.
The main components are complex carbohydrates called starches, which make up 53% of the carbohydrate content.
Simple sugars, such as glucose, fructose, sucrose and maltose then make up another 32% of the carb content.
The glycemic index is a measure of how fast blood sugar values rise after a meal.
Sweet potatoes have a medium to high glycemic index, varying from 44-96.
Given the relatively high glycemic index of sweet potatoes, large amounts in a single meal may be unsuitable for diabetics.
Boiling seems to be associated with lower glycemic index values than baking, frying or roasting.
Fiber
Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams.
The fibers are both soluble (15-23%) in the form of pectin, and insoluble (77-85%) in the form of cellulose, hemicellulose and lignin.
Soluble fibers, such as pectin, may increase satiety, decrease food intake and reduce blood sugar spikes by slowing down the digestion of sugars and starches.
Insoluble fibers have been associated with health benefits, such as reduced risk of diabetes and improved gut health.
Bottom line: Sweet potatoes are mainly composed of carbs. Most of the carbs come from starch, but sweet potatoes also contain a decent amount of fiber.
Vitamins and Minerals
Sweet potatoes are rich in many vitamins and minerals, and provide an excellent source of beta-carotene, vitamin C and potassium.
Listed below are the most abundant vitamins and minerals in sweet potatoes.
- Vitamin A: Sweet potatoes are rich in beta-carotene, which is transformed into vitamin A in the body. The recommended daily amount of vitamin A can be achieved with only 100 grams of sweet potatoes.
- Vitamin C: An antioxidant, which may decrease the duration of common colds and improve skin health.
- Potassium: Important for blood pressure control, this mineral may decrease the risk of heart disease.
- Manganese: A trace mineral that is important for growth, development and metabolism.
- Vitamin B6: Plays an important role in the conversion of food into energy.
- Vitamin B5: Also known as pantothenic acid, this vitamin is found to some extent in nearly all foods.
- Vitamin E: A powerful fat-soluble antioxidant that may help protect the body against oxidative damage.
Bottom line: Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene), vitamin C and potassium. They are also a decent source of many other vitamins and minerals.
Prevention of Vitamin A Deficiency
Vitamin A plays an important role in our body, and deficiency in this essential nutrient is a major public health issue in many developing countries.
Deficiency can cause both temporary and permanent damage to the eyes and even lead to blindness. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women.
Sweet potatoes are an excellent source of highly bioavailable beta-carotene that is transformed into vitamin A in our bodies.
The intensity of the yellow or orange color of the sweet potato is directly linked to the beta-carotene content.
Orange sweet potatoes have been shown to have a superior ability to increase blood levels of vitamin A compared to other beta-carotene sources, as they contain the “trans” variety of beta-carotene, which is highly bioavailable.
This makes the consumption of sweet potatoes an excellent strategy against vitamin A deficiency in developing countries.
Bottom line: Orange sweet potatoes are an excellent source of beta-carotene, which is converted into vitamin A in the body. They may be valuable in the battle against vitamin A deficiency in developing countries.
Reduced Oxidative Damage and Cancer Risk
Oxidative damage to cells is often associated with increased risk of cancer, an adverse condition where cells grow beyond their normal boundaries and into other tissues.
Diets rich in antioxidants, such as carotenoids, have been associated with lower risk of stomach, kidney and breast cancers.
Studies have shown that sweet potatoes contain potent antioxidants that may neutralize free radicals, harmful substances that can increase the risk of cancer. Purple potatoes have the highest antioxidant activity
The antioxidant activity of purple sweet potatoes has been found to be 3 times higher than that of a certain variety of blueberries, but blueberries are considered extremely high in antioxidants.
Bottom line: Sweet potatoes, especially the purple varieties, contain high amounts of antioxidants. They may reduce oxidative damage and cut the risk of several types of cancer.
Adverse Effects and Individual Concerns
Sweet potatoes are well tolerated in most people.
However, they are considered fairly high in substances called oxalates, which may cause problems in people who are prone to kidney stone formation.
Bottom line: Sweet potatoes are usually well tolerated, but they contain oxalates, which may increase the risk of kidney stone formation.
【Reference】https://authoritynutrition.com/foods/sweet-potatoes/
