Sweet Potatoes: Nutrition Facts And Benefits

Sweet potatoes have become a fixture in modern cuisine, whether consumed as bakes, fries, mashes, flour, or chips. According to a Statista report, the American population’s per capita consumption of sweet potatoes has skyrocketed from 4.4 pounds in 2000 to 6.3 pounds in 2021.

Recently, the popularity of sweet potatoes has increased due to shifts in dietary habits, promotional exaggerations, and individuals opting for healthier options in place of conventional potatoes. However, what is your actual understanding of this adaptable vegetable?

Sweet Potatoes

According to the Encyclopedia Britannica, the morning glory family of flowering plants indigenous to tropical America includes the sweet potato (Ipomoea batatas), which is a type of tuber.

Unlike white potatoes, sweet potatoes come from a different plant family and share a closer relation to tomatoes and eggplants. Sweet potatoes typically have flesh that is yellow or orange, although they can also be purple, red, or white. Additionally, it may come as a surprise that the leaves of sweet potatoes can also be consumed.

According to World Atlas, the sweet potato plant originally comes from the tropical areas in the Americas and was most probably cultivated during prehistoric times. Nowadays, it is grown worldwide with China, Nigeria, and Tanzania being major producers.

According to the U.S. Department of Agriculture’s data from 2019 to 2021, North Carolina is the leading state in sweet potato production within the United States. California and Mississippi are also top sweet potato producers in the country.

Sweet Potato Nutrition Facts

One cup of cubed sweet potato has the nutritional information listed by the USDA as follows:

Calories: 114
Protein: 2.1 grams (g)
Total fat: 0 g
Carbohydrates: 26.7 g
Total dietary fiber: 4 g
Total sugars: 5.6 g
Sodium: 73 milligrams (mg)
Cholesterol: 0 mg
Calcium: 40 mg
Iron: 0.8 mg
Vitamin C: 3.2 mg
Vitamin A: 18,900 international units

Carbs

If you boil a medium-sized sweet potato without the skin, it will have 27 grams of carbohydrates. These carbohydrates are mostly made up of starches, which account for 53% of the total carbohydrate content. Additionally, 32% of the carbohydrate content consists of simple sugars like glucose, fructose, sucrose, and maltose.

The glycemic index (GI) of sweet potatoes falls within the range of 44-96, which is considered medium to high. This index measures the rate at which your blood sugar levels spike following a meal.

Sweet potatoes have a relatively high GI and consuming a large quantity of them in one meal may not be recommended for individuals with type 2 diabetes. It is worth noting that boiling sweet potatoes is associated with lower GI levels as compared to baking, frying, or roasting.

Starch

Sweet potatoes can be categorized into three groups depending on how easily the starches are digested. The distribution of starch in sweet potatoes is as mentioned below:

Rapidly digested starch (80%). This starch is quickly broken down and absorbed, increasing the GI value.
Slowly digested starch (9%). This type breaks down more slowly and causes a smaller rise in blood sugar levels.
Resistant starch (11%). This one escapes digestion and acts like fiber, feeding your friendly gut bacteria. The amount of resistant starch may increase slightly by cooling the sweet potatoes after cooking.

Fiber

Sweet potatoes that have been cooked have a rather significant amount of fiber. A medium-sized sweet potato contains 3.8 grams of fiber, consisting of both soluble (15-23% as pectin) and insoluble (77-85% as cellulose, hemicellulose, and lignin) fibers.

Pectin and other soluble fibers can promote satiety, lower food consumption, and curb blood sugar spikes by delaying the digestion of carbs. Meanwhile, consuming abundant amounts of insoluble fibers has been linked to improved gastrointestinal health and a lowered likelihood of developing diabetes.

Protein

Although medium-sized sweet potatoes only contain 2 grams of protein, they are not a good source of protein. This is because their total protein content is made up of unique proteins called sporamins, which account for over 80%. Sporamins are created by the plant to assist with healing following physical damage and recent studies have indicated that they may have antioxidant qualities.

Although sweet potatoes have a relatively low amount of protein, they still serve as a significant source of this macronutrient in numerous developing nations.

The primary component of sweet potatoes is carbohydrates, with the majority being derived from starch and fiber. Despite being a poor source of protein, sweet potatoes remain a significant protein source in numerous developing nations.

Vitamins and minerals

Beta carotene, vitamin C, and potassium are plentiful in sweet potatoes, making them a superb source of these essential vitamins and minerals.

Pro-vitamin A. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A. Just 3.5 ounces (100 grams) of this vegetable provides the recommended daily amount of this vitamin.
Vitamin C. This antioxidant may decrease the duration of the common cold and improve skin health.
Potassium. Important for blood pressure control, this mineral may decrease your risk of heart disease.
Manganese. This trace mineral is important for growth, development, and metabolism.
Vitamin B6. This vitamin 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. This powerful fat-soluble antioxidant may help protect your body against oxidative damage.

Sweet potatoes provide a rich supply of beta carotene, vitamin C, and potassium, and are additionally a fair source of numerous other essential vitamins and minerals.

Other plant compounds

Sweet potatoes, similar to other plant-based foods, consists of various plant components that could potentially impact your overall wellbeing. These components comprise:

Beta carotene. An antioxidant carotenoid that your body converts into vitamin A. Adding fat to the meal can increase your absorption of this compound.
Chlorogenic acid. This compound is the most abundant polyphenol antioxidant in sweet potatoes.
Anthocyanins. Purple sweet potatoes are rich in anthocyanins, which possess strong antioxidant properties.

It is worth mentioning that the antioxidant efficacy of sweet potatoes enhances as their flesh color intensifies. The ones with deep hues, namely purple, deep orange, and red sweet potatoes, exhibit the greatest strength. After being cooked, the intake of vitamin C and some antioxidants from sweet potatoes amplifies, although the levels of other plant compounds may slightly reduce.

Several plant compounds, including beta carotene, chlorogenic acid, and anthocyanins, exist in abundance within sweet potatoes.

Potential Health Benefits of Sweet Potatoes

Sweet potatoes are full of vitamins and minerals that are essential to daily health, according to the UDSA’s MyPlate guidelines. A sweet potato is high in beta-carotene, which is converted to vitamin A in the body.

According to the National Institutes of Health (NIH), consuming one baked sweet potato with its skin can provide you with one and a half times your daily recommended intake of a nutrient, making it one of the top plant-based sources of that vitamin. This vitamin, also known as Vitamin A, plays an essential role in maintaining healthy vision, cells, immune system, and fetal development.

According to the NIH, sweet potatoes provide an excellent supply of vitamin C, which is a potent antioxidant that is crucial for maintaining immune system health, promoting connective tissue growth, and aiding the healing of wounds. For vitamin B6, potassium, and fiber in your diet, the Harvard T.H. Chan School of Public Health suggests incorporating tubers such as sweet potatoes.

The antioxidant properties of sweet potato leaves have led to recognition as a source for polyphenols and micronutrients.

According to a 2021 publication in Molecules, consumption of foods that are high in antioxidants such as sweet potato leaves may potentially lower the chances of chronic diseases that are related to inflammation, which include diabetes, heart disease, and cancer.

Prevention of vitamin A deficiency

Due to its essential role in the body, the inadequacy of vitamin A is a significant public health concern in several underdeveloped nations.

Inadequacy has the potential to result in both momentary and irreparable harm to your eyes, and may even result in loss of vision. Moreover, it has the ability to hinder the immune system’s function and elevate the chances of mortality. This is particularly evident in children, as well as expecting and nursing mothers.

Highly absorbable beta carotene, which can be converted into vitamin A by the body, is abundantly found in sweet potatoes. The level of beta carotene present in sweet potatoes is directly related to the intensity of their yellow or orange color.

Sweet potatoes of the orange variety are a superior source of vitamin A than any other beta carotene sources, due to their high absorbability of the nutrient. Therefore, in developing nations, consuming sweet potatoes can effectively combat vitamin A deficiency.

Improved blood sugar regulation

Main features of type 2 diabetes involve uneven blood sugar levels and insulin secretion. Consumption of Caiapo, a white-skinned and fleshed sweet potato, may offer relief to individuals with type 2 diabetes.

Despite its potential to lower fasting blood glucose and LDL cholesterol levels, and improve insulin sensitivity, there is insufficient evidence to support the use of sweet potatoes as a treatment for type 2 diabetes. Further research on humans is necessary.

Reduced oxidative damage and cancer risk

The risk of cancer is frequently linked to cells suffering oxidative harm, leading to uncontrolled cell division. Intake of carotenoids, high in antioxidants, is associated with a reduced risk of breast, kidney, and stomach cancers.

Research suggests that sweet potatoes possess powerful antioxidants that can potentially lower one’s chances of developing cancer. Additionally, when compared to other types of potatoes, the purple variety has the highest level of antioxidant activity. Furthermore, sweet potatoes have been linked to a range of health advantages such as enhanced blood sugar management and minimized oxidative harm.

Potential downsides

Although sweet potatoes are generally well tolerated, they are relatively high in oxalates, which can elevate the risk of kidney stones.

If you’re someone who’s susceptible to developing kidney stones, you might want to moderate your consumption of sweet potatoes. Sweet potatoes are generally deemed safe to eat but can elevate your chances of forming kidney stones because they contain high levels of oxalate.

Sweet Potatoes for Losing Weight

Although a sweet potato may appear to be a better choice for those on a diet in terms of starch, it’s important to evaluate the numerous nutritional similarities and differences between it and a white potato.

Sweet potatoes have slightly fewer carbohydrates, but they provide similar satiating fiber, allowing you to feel full for an extended period and potentially reduce your food intake, as reported by the Cleveland Clinic.

Despite having slightly higher calorie content per serving, white potatoes are richer in protein – a nutrient that promotes satiety. Vitamin C is almost equally present in both, but sweet potatoes offer a greater source of vitamin A. Conversely, white potatoes are a better source of potassium.

The weight loss benefits of sweet potato are not yet fully established. However, a recent study found that mice fed a high-fat diet and given a protein found in sweet potato starch wastewater did not gain weight.

After being fed protein, the mice experienced a decrease in body weight, as well as liver mass, cholesterol, and triglycerides; in addition, their hormone levels that regulate appetite increased. The scientists recommended conducting human intervention studies to validate these findings in humans.

Sweet Potatoes for Diabetes Diet

If consumed in appropriate amounts, sweet potatoes can be a nutritious replacement for white potatoes that is also beneficial for individuals with type 2 diabetes. This is due to the fact that sweet potatoes rank lower on the glycemic index (GI) than white potatoes, which is a measurement of how a carbohydrate-rich food affects blood sugar levels.

According to Harvard Health Publishing, food items are scored on a range of zero to 100 based on their glycemic index (GI), with pure glucose (sugar) having a score of 100. People with diabetes aim for good glycemic control, and lower GI foods are typically considered better choices for maintaining health.

Glycemic load offers a more precise indication of which potato type can elevate your blood sugar levels the most, despite a boiled sweet potato having a GI of 44 and a boiled white potato having a GI of 82.

According to Oregon State University, that’s calculated by multiplying the GI by the number of carbohydrate grams in a serving and then dividing that value by 100. According to Tufts University, roasted and boiled potatoes have roughly the same GI load, followed by baked potatoes and then mashed varieties (which have the highest GI value).

When thinking about food, it’s important to take into account the makeup of the entire meal. Pairing a starchy vegetable like a sweet potato with protein and nutritious fats could potentially result in lower blood sugar levels after eating.

It goes without saying that using sweeteners or toppings such as honey or marshmallows increases the GI value of sweet potatoes. Therefore, it is recommended to avoid these extra ingredients and allow the natural sweetness of the vegetable to be prominent. You may add a touch of salt, pepper, or even cinnamon, if desired.

It is still recommended to consult with your doctor or registered dietitian regarding appropriate portion sizes for you.

Side notes

Sweet potatoes, which are subterranean tubers, offer abundant quantities of beta carotene, alongside various vitamins, minerals, and plant components. This type of root vegetable is believed to have multiple health advantages, like enhanced vitamin A levels and control over blood glucose.

In general, integrating sweet potatoes into your diet is an effortless, economical, and healthful practice.