what does sweet potato contain

Are sweet potatoes better for you than normal?

Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.

What are facts about sweet potatoes?

🍠 11 Super Facts about Sweet Potatoes

1. Just to clear things up… They’re not the same thing as yams, okay?
2. Know how to store them properly? Sweet potatoes don’t need to go in the fridge. ...
3. You can even drink a sweet potato! ...
4. They are crammed full of good stuff. ...
5. They’re vitamin-rich. ...
6. They are really hardy, too. ...

More items...

What are the health benefits of sweet potatoes?

Sweet potatoes are rich in:

• B vitamins
• Vitamin C
• Calcium
• Iron
• Magnesium
• Phosphorus
• Potassium
• Thiamin
• Zinc

Are sweet potatoes a starchy food?

Sweet potatoes have a deep orange colored flesh and a sweet taste. Sweet potatoes are starchy vegetables that contain a lot of vitamins and minerals. Sometimes sweet potatoes and yams are confused, but in the United States, most stores sell sweet potatoes and not yams.

Is sweet potato rich in fat?

Summary. Sweet potato is a low-calorie, fat-free, nutrient-dense source of healthy carbohydrates, fiber, and many vitamins and minerals including vitamin A, potassium, and vitamin C.

Is sweet potato a source of protein?

A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14).

Is sweet potato healthy for you?

Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. They're also a good source of potassium and magnesium, which help improve heart health by helping to regulate blood pressure.

What is the content of sweet potatoes?

Sweet potatoes are a staple food in many parts of the world. They are a good source of fiber, potassium, vitamins, and other essential nutrients....Nutrition.NutrientAmount in 124 g servingRecommended daily intakes for adultsMagnesium (mg)19.8310–420Phosphorus (mg)50.81,000–1,200Potassium (mg)2594,70016 more rows

What are the side effects of eating sweet potatoes?

Sweet Potato Side EffectMay Lead to Stones. Sweet potatoes have a high oxalate content. ... Vitamin A Toxicity. They are a rich source of vitamin A. ... Kidney Failure. If you are struggling with liver or kidney issues then you should probably avoid eating them. ... Heart Problems. ... Stomach Problems. ... Blood Sugar Issues.

Which vegetable is highest in protein?

High-Protein Vegetables, Ranked from Highest to Lowest Protein:Green Peas. 1 cup: 8.6 g protein. ... Artichokes. 1 cup: 4.8 g protein. ... Sweet Corn. 1 cup: 4.7 g protein. ... Avocado. 1 cup: 4.6 g protein. ... Asparagus. 1 cup: 4.3 g protein. ... Brussels Sprouts. 1 cup: 4 g protein. ... Mushrooms. 1 cup: 4 g protein. ... Kale. 1 cup: 3.5 g protein.

What is the benefits of sweet potato?

Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems. Macular degeneration. Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss.

Is sweet potato good for skin?

8: Help to improve skin: Types of sweet potatoes are a rich source of vitamin A, vitamin C, vitamin E, and antioxidants. Vitamin C and vitamin E are essential for skin and hair health. Vitamin C helps in collagen synthesis that is the main structural protein of the skin.

Can you eat sweet potatoes everyday?

Some Cautions. Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. If you're counting carbs, you might want to choose them only occasionally and not every day. Also, don't make sweet potatoes your only vegetable choice in a day.

Is sweet potato healthier than potato?

Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.

When should you eat sweet potatoes?

Sweet potatoes have a relatively low-calorie content that can make for a good snack whenever you are hungry. This doesn't mean that you fry and enjoy it; instead choose to roast or grill it to ensure a healthy weight loss.

Can diabetics eat sweet potato?

When eaten in moderation, all kinds of sweet potatoes are healthy. They're very high in antioxidants, vitamins, and minerals and can safely be included in a diabetes-friendly diet.

What foods is highest in protein?

Top 10 Protein FoodsFish.Seafood.Skinless, white-meat poultry.Lean beef (including tenderloin, sirloin, eye of round) ADVERTISEMENT.Skim or low-fat milk.Skim or low-fat yogurt.Fat-free or low-fat cheese.Eggs.More items...

What is the benefits of sweet potato?

Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems. Macular degeneration. Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss.

Are potatoes protein or carbohydrates?

Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat. The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are ( 1 ): Calories: 87.

Is sweet potato healthier than potato?

Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.

Sweet Potatoes and Health

Sweet potatoes with orange flesh are richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are naturally occurring plant “phyto” chemicals that give vegetables their bright colors. These phytochemicals are researched for their potential role in human health and disease prevention.

Make

Store sweet potatoes in a cool, dry place. They are more perishable than you might think, so it is best to use them within a week of purchase.

Did You Know?

In addition to the root, sweet potato leaves and shoots are also edible and commonly eaten in some countries.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Types of Sweet Potato

All sweet potatoes belong to the Convolvulaceae family of plants, more commonly known as ‘bindweed’ or ‘morning glory.’

Nutrition Facts

One large sweet potato (baked) offers the following nutrition profile.

Health Benefits

Through their nutritional values and characteristics, sweet potatoes offer several potential health benefits.

Sweet Potato Drawbacks

Generally speaking, there are no real nutritional concerns about sweet potatoes, and allergies are rare.

Final Thoughts

Sweet potatoes are a fairly nutritious tuber that offers several nutritional benefits.

Maintaining healthful blood pressure levels

The American Heart Association (AHA) encourage people to avoid eating foods that contain high amounts of added salt, and to instead consume more potassium-rich foods to maintain a healthy cardiovascular system.

Reducing the risk of cancer

Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a provitamin. The body converts it into the active form of vitamin A.

Improving digestion and regularity

The fiber content in sweet potatoes can help prevent constipation and promote regularity for a healthy digestive tract.

Protecting eye health

As mentioned above, sweet potatoes are a good source of provitamin A in the form of beta-carotene. After the age of 18, the Dietary Guidelines recommend an intake of 700 mg of vitamin A per day for women and 900 mg per day for men. Vitamin A is important for protecting eye health.

Boosting immunity

One 124 g serving of sweet potato provides 12.8 mg of vitamin C. Current guidelines recommend a daily intake of 75 mg of vitamin C for adult women and 90 mg for adult men.

Reducing inflammation

A rodent study from 2017 suggests that an extract of purple sweet potato color may help reduce the risk of inflammation and obesity.

Cooking tips

Roast sweet potatoes to bring out their natural flavor, and eat them without toppings. Sweet potatoes have a naturally sweet and creamy taste.

Meet the Sweet Potato

Sweet potatoes ( Ipomoea batatas) are large, starchy, sweet-tasting vegetables. They actually belong to the morning glory family.

How Many Sweet Potato Varieties Exist?

While most supermarkets carry one or two different types of sweet potatoes, about 25 varieties are available in the United States. And I was amazed to discover that this represents only a tiny fraction of the total diversity of sweet potatoes.

What Makes a Sweet Potato Sweet?

Have you ever smelled a sweet potato caramelize in the oven or used them to make a pie or a cake?

Are Sweet Potatoes Good for You?

The people of Okinawa, Japan have traditionally enjoyed one of the highest life expectancies in the world. I discovered this when my dad was researching his book Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples.

Sweet Potato Nutrition

Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper.

Sweet Potatoes Are Remarkably High in Vitamin A

Worldwide, vitamin A deficiency is the leading cause of preventable blindness in children. An estimated 250,000 to 500,000 children become blind every year due to a lack of this critical nutrient. Half of these children die within a year of losing their sight.

10 Incredible Sweet Potato Health Benefits

The unique nutritional profile of sweet potatoes makes them powerful allies in preventing disease and supporting overall health.

Vitamins and Minerals

Just one sweet potato gives you 400% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

Health Benefits

Sweet potatoes earned the name " superfood " because of the amount of nutrients they have. Studies show they may help with:

Risks and Warnings

Sweet potatoes are high in carbohydrates. Some methods of cooking, like baking, roasting, and frying, will raise their glycemic index and cause your blood sugar to spike. If you have type 2 diabetes, talk to your doctor or a dietitian about how to safely include this veggie in your meals.

How to Prepare It

At the store, choose firm, not mushy, sweet potatoes that have even-colored skin. Use a stainless-steel knife to cut them. A carbon knife will darken the flesh.

How to Store

If you keep your sweet potatoes in a dry area with lots of airflow, they'll last about a week or two. Don't put them in the refrigerator unless they're cooked. The cold will make them hard in the middle and will change their taste.

What Are Sweet Potatoes?

It's easy to recognize sweet potatoes. They are the root vegetable with the copper-colored skin and bright orange flesh, although among the hundreds of varieties grown worldwide, they can range in color from dark red to brown to purple to orange-yellow to white.

High Fiber and Carbohydrate Content

In addition to helping your digestive system work properly, fiber in your diet helps reduce the risk of obesity, heart disease and diabetes. Dietary Guidelines says you need between 22.4 and 33.6 grams of fiber a day, depending on your gender and age. Fiber is found in both the skin and flesh of sweet potatoes.

Good Food for Diabetics

Although sweet potatoes have a high carbohydrate content, they have a low glycemic index (under 55). The glycemic index is a rating of different carbohydrate-rich foods based on how fast and to what level they raise blood sugar after being eaten.

Protein Provides Energy

You need dietary protein for energy and to build and maintain your bones, skin and muscle. On a daily basis, 10 to 30 percent of your calories should consist of protein. Boiled sweet potatoes, without the skin, contain 1.4 grams of protein per 100 gram serving. Baking the potato in its skin increases the protein content to 2 grams.

Hold the Salt

Sweet potatoes don't contain a large amount of sodium until you sprinkle on the salt. Unsalted cooked potato contains 27 milligrams of salt or 1 percent DV per serving. However, the USDA lists boiled sweet potato, without skin but with salt, as containing 263 milligrams of salt, which is 11 percent of your daily value in just one serving.

Why Are Sweet Potatoes Sweet?

In addition to their sugar content of 5.7 grams in each serving, the sweetness of sweet potatoes is enhanced by an enzyme that, when heated, breaks down the starch into a sugar called maltose. While it's not as sweet as table sugar, maltose may satisfy your sweet tooth.

Healthy Nutritional Profile

In addition to a high vitamin A content, boiled sweet potatoes offer a host of B vitamins, including folate, niacin, pantothenic acid, riboflavin, thiamine and B6. The B group of vitamins is important for providing energy, helping your body detoxify, and maintaining your brain function and immune system.