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Before we get into the many sweet potato health benefits, let us dig deeper into the history of this delicious yet medicinal food. Although the sweet potato belongs to a different botanical family than the potato, these tubers have many features in common: their physical form (the sweet potato is longer and narrower) and their flavor. The sweet potato is, obviously, sweeter. This is why the sweet potato has its name.
Tremendous amounts of sweet potato are eaten in Central America, particularly Haiti, its point of origin. The Spaniards introduced it to Europe, from where it has spread worldwide.
Nutritional Facts
The composition of the sweet potato is dominated by carbohydrates, which constitute approximately 21.3 percent of its weight. These carbohydrates are in the form of sugars and starch (especially saccharose) in different proportions, depending on the variety: the more saccharose, the sweeter the tuber.
Their fat and protein content is minimal, less than that of the potato. However, they are vibrant in beta-carotene (provitamin A), particularly in the more yellow varieties. The sweet potato is quite digestible, although it must be well chewed to mix with saliva.
The sweet potato contains an appreciable amount of cellulose-type fiber. In contrast to other vegetables like potatoes, this fiber is made of hemicellulose, not cellulose. Hemicellulose is more soluble and softer than cellulose. This makes the sweet potato highly desirable and has a soothing effect on the intestinal walls. Sweet potato health benefits comprise the following three dietetic and therapeutic applications:
Health Benefits
OBESITY – Contradictory though it may seem, consumption of sweet potatoes protects against obesity. It is a starch-rich food with many calories (a little more than a potato). However, they have a property that makes them very useful in obesity: they produce a sensation of satiety. Consumption of one hundred grams (about 3.5 percent) of sweet potatoes, which provides only 105 kcal, can relieve hunger for several hours.
One of the causes of obesity is that individuals do not feel satisfied after eating an average amount of food. The sweet potato aids the obese in reducing caloric intake by producing a full sensation in the stomach and reducing appetite. Of course, eating sweet potatoes in controlled amounts is necessary not to exceed the recommended daily caloric intake.
FATS are the foods that produce the most incredible sense of satiety. Usually, when individuals have an empty feeling in the stomach, they seek to relieve it with foods rich in fats, which leads to obesity. Sweet potatoes have the same satiating effect but virtually no fats and fewer calories. Of course, sweet potatoes should not be the staple of the diet because of their lack of fats and proteins. However, they are nutritious and filled with milk, legumes, or oil-bearing nuts.
ARTERIOSCLEROSIS and circulatory disorders: Sweet potatoes’ richness in beta-carotene makes them very beneficial in cases of arteriosclerosis. This provitamin is known to protect the inner lining of the arteries, whose degeneration, produced by cholesterol deposits, results in arteriosclerosis. Sweet potatoes are almost totally lacking in saturated fats and sodium, the two most pernicious enemies of the circulatory system. Regular sweet potato consumption is recommended in cases of arteriosclerosis, lack of adequate blood flow, and hypertension.
INCREASED NEED FOR ENERGY—Sweet potatoes are a great energy source for those involved in intense physical activity, athletes, and those recovering from debilitating diseases. In these cases, sweet potatoes may be eaten as the primary dish at dinner two or three times a week.
Warning
Sweet potatoes should be avoided or used in moderation:
- Those who suffer from intestinal fermentation and excess gas, particularly when they are not well chewed, can foster this type of disorder.
- Diabetics, because this tuber is rich in carbs (starch and sugars) that are released and absorbed quickly.
Digestion of Carbohydrates
Carbohydrates, almost the only nutrient in sweet potatoes, are digested in the mouth. Ptyalin, a saliva enzyme, breaks down the large starch molecules into shorter ones called maltose and dextrose.
The enzyme amylase from the pancreatic juice breaks down these starch molecule fragments into their elemental constituents: glucose molecules.
Scientific Facts
- Scientific name: Ipomoea batatas (L.) Poir.
- Other names: Batata [dulce], Camore, Kumara.
- French: Batate [douce]
- Spanish: Batata, boniato, papa dulce.
- German: Süßkartoffel.
- Description: Tuber of the sweet potato, a perennial herbaceous plant of the botanical family Convolvulaceae, with trailing vines reaching a height of 30 cm to 1 m.
- Environment: Sweet potatoes are grown in every tropical and subtropical region. It requires long, relatively dry summers.
How to Use and Prepare
- OVEN-ROASTED – This is the most common preparation. They may also be roasted over coals. They must be roasted whole without removing the peel.
- PUREE WITH MILK—Once sweet potatoes are roasted or cooked, they are mixed with milk to a consistent paste. Because they are generally sweet enough, especially if yellow, there is no need to add sugar. Adding egg yolk can increase their nutritional value.
- PASTRY – Sweet potatoes make various delicious products such as jams and candies.
Frequently Asked Question
We know these potatoes have fiber, but is there more to their gut health benefits?
Absolutely! This tuber has a special kind of starch called resistant starch. Unlike regular starch, this type resists digestion and acts like a prebiotic, feeding the good bacteria in your gut. Studies have shown that diets high in resistant starch can improve gut health, reduce inflammation, and even potentially lower the risk of colon cancer.
They are famous for their beta-carotene (which turns into vitamin A), but is there more to the story for eye health?
Yes! They also contain other antioxidants like lutein and zeaxanthin. These are concentrated in your retina and help protect against age-related macular degeneration (AMD), a primary cause of vision loss. Research suggests that utilizing foods rich in these antioxidants can substantially reduce the risk of developing AMD.
I’ve heard about purple sweet potatoes. Are they different when it comes to health benefits?
These purple tubers are rich in anthocyanins, the same antioxidants that give blueberries their color. These potent compounds have been studied extensively for their anticancer properties. One study found that anthocyanin extracts from purple potatoes inhibited the growth of certain types of cancer cells.
I have diabetes. Are sweet potatoes off-limits because of their sweetness?
Not at all! They have a low to average glycemic index (GI), meaning they slowly release sugar into your bloodstream, avoiding spikes in blood sugar levels. Some studies have even suggested that certain compounds in these potatoes may improve insulin sensitivity.
Can sweet potatoes affect brain health?
These sweet tubers are a surprising source of choline, an essential nutrient for brain function. Choline is involved in memory, mood regulation, and even muscle control. Although more research is needed, studies suggest adequate choline intake may be linked to enhanced cognitive function and a lowered risk of Alzheimer’s disease.
I know sweet potatoes suit the skin, but why?
It’s not just the vitamin C, although that’s important for collagen production. These potatoes also contain vitamin E and beta-carotene, which act as antioxidants, protecting your skin from damage caused by free radicals. Some studies even suggest that beta-carotene may give your skin a healthy glow.
Can sweet potatoes boost my immune system?
The tuber contains immune-boosting nutrients like vitamin C, A, and beta-carotene. These nutrients are essential for the function of various immune cells and can help protect your body against infections.
I’ve heard about the importance of magnesium for stress. Do sweet potatoes have that?
Yes! The potatoes are a terrific source of magnesium, a mineral that plays a major role in stress response. Magnesium helps regulate cortisol (the stress hormone) levels and promotes relaxation.
Are there any sweet potato health benefits specifically for my heart?
These sweet tubers are loaded with potassium. This mineral helps control blood pressure and reduce the risk of heart disease. One study found that people who consumed more potassium had a lower risk of stroke.
Do different colored sweet potatoes have different anti-inflammatory effects?
While all sweet tubers have anti-inflammatory properties, the purple ones are particularly potent due to their high anthocyanin content. Studies have shown that anthocyanins can lower inflammation and may benefit conditions like arthritis.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 301, 302. Print.
- Healthline: https://www.healthline.com/nutrition/resistant-starch-101
- National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923708
- American Optometric Association: https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y
- National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951003
- National Institutes of Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5858653
- Journal of Functional Foods: https://pubmed.ncbi.nlm.nih.gov/26851898
Last update on 2024-07-24 / Affiliate links / Images from Amazon Product Advertising API