The health benefits of sweet potatoes

What is sweet potato?

The sweet potato is a starchy, sweet-tasting tuber. It has a thin, brown skin on the outside and flesh of various colors—the most common is orange, but there are also white, purple, and yellow varieties. It can be eaten with or without the skin, and the leaves of the plant are also edible.

Although both are called "potatoes," sweet potatoes and ordinary potatoes are not actually related. Botanically, the sweet potato belongs to the Convolvulaceae family, while the ordinary potato belongs to the Solanaceae family.

Nutritional value of sweet potato

Sweet potatoes are a good source of fiber, in addition to providing a variety of vitamins and minerals, including iron, calcium, and selenium. They are also a good source of several B vitamins and vitamin C.

One of their main nutritional benefits is the high content of beta-carotene, an antioxidant that the body converts into vitamin A.

Learn more about the importance of fiber, vitamins and minerals.

About 80g of sweet potato, approximately one medium-sized potato, contributes to one of the five recommended daily portions of fruit and vegetables, unlike the ordinary potato, which is not counted in this way.

Can sweet potato help reduce the risk of cancer?

There are no single "superfoods" capable of preventing cancer, and some risk factors are not related to diet. However, there is evidence that a healthy diet can contribute to reducing the risk of cancer.

Fruits and vegetables are rich in antioxidants, compounds that help protect the body from damage caused by "free radicals." Some studies suggest that the antioxidants present in sweet potato skin, especially in purple sweet potatoes, may help reduce this oxidation process and, consequently, could contribute to decreasing the risk of cancer.

A study conducted in Asia also concluded that a diet rich in vegetables containing vitamin A, including sweet potato leaves, may offer some protection against lung cancer.

Are sweet potatoes beneficial for digestion?

Sweet potatoes are rich in fiber, which contributes to the normal functioning of the digestive system.

To date, research in this area has been conducted only on animals. The results suggest that the high phytosterol content of sweet potatoes may have a protective effect on the digestive system and could be relevant in the prevention and treatment of duodenal and gastric ulcers, including those caused by NSAIDs (non-steroidal anti-inflammatory drugs, such as ibuprofen).

Can sweet potatoes help control type 2 diabetes?

This is an area that requires more research. However, some studies indicate that moderate consumption of sweet potatoes and their leaves may help improve blood sugar regulation in people with type 2 diabetes.

Are sweet potatoes beneficial for eye health?

A study published in Food & Nutrition Research concluded that purple sweet potatoes contain a specific group of antioxidants, known as anthocyanins, which have been linked to benefits for eye health.

Are sweet potatoes safe for everyone?

Generally speaking, sweet potatoes are an excellent option to include in a balanced diet. However, they contain oxalates, substances that can bind to calcium and other minerals.

An excessive amount of oxalates in the diet can contribute to the formation of kidney stones. Therefore, if you have already had kidney stones or are at high risk of developing them, it is advisable to consume sweet potatoes in moderation.

If you have any concerns, please consult your family doctor.

How does cooking affect the nutritional value of sweet potatoes?

Cooking sweet potatoes can reduce beta-carotene levels, although boiling in water seems to preserve a greater amount than roasting.

The good news is that cooking sweet potatoes appears to increase their vitamin C content.

Source: BBC Good Food