Discover the nutritional ingredients in sweet potatoes

Sweet potatoes are underground tubers rich in antioxidants, especially beta carotene. In addition, sweet potatoes are also foods that contain many nutrients that help treat some diseases.

Sweet potatoes are sweet and underground vegetables. It comes in a variety of sizes and colors including: orange, white, purple, and yellow. Sweet potatoes are a food rich in vitamins and minerals, antioxidants and fiber. This is also a food that has an extremely diverse way of processing (boiled, grilled, steamed and fried).

In some regions of North America, sweet potatoes are called yams. However, these are misnomers because yam is a different type. Yams have a drier texture and more starch content than sweet potatoes. And sweet potatoes are also distantly related to regular potatoes.

Sweet potatoes are an excellent source of fiber, vitamins and minerals. The nutritional composition of sweet potatoes in 100 grams of serving includes:

• Energy: 119 Kcal
• Protein: 0.8 grams
• Lipids: 0.2 grams
• Glucid: 28.5 grams
• Fiber: 1.3 grams
• Vitamins: A, C, B…
• Minerals: Potassium, Manganese, Copper, Niacin,..

Additionally, orange and purple sweet potatoes are rich in antioxidants to protect the body against free radicals. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Free radical damage is linked to chronic diseases such as cancer, heart disease and aging. Therefore, consuming foods rich in antioxidants will be very good for your health

Carbs

One medium sweet potato (boiled without the skin) contains about 27 grams of carbs. The main ingredient is starch, accounting for 53% of the carbs content. Simple sugars, such as glucose, fructose, sucrose and maltose make up 32% of the carbs content.

Sweet potatoes have a moderate to high glycemic index, ranging from 44-96. The glycemic index is a measure of how quickly blood sugar levels increase after a meal. With the relatively high glycemic index of sweet potatoes, using large amounts in the diet of people with type 2 diabetes is not appropriate. Processing also changes the glycemic index in sweet potatoes. If prepared by boiling, the glycemic index will be lower than cooking methods such as baking, frying and roasting.

Starch

Carbs are typically divided into three types based on how well they digest. The ratio of starch in sweet potatoes is divided as follows:

• Fast digesting starch (80%). This starch is quickly broken down and absorbed and increases the glycemic index.
• Slowly digested starch (9%). This type is broken down more slowly and causes a smaller increase in blood sugar levels.
• Resistant starch (11%). This type is eliminated by digestion and acts like fiber. It nourishes the good bacteria of the intestines. The amount of resistant starch can be increased by cooling sweet potatoes after cooking.

 Fiber

Cooked sweet potatoes are high in fiber. One medium sweet potato contains about 3.8 grams of fiber. Soluble fibers account for about 15 – 23% and are in the form of pectin. Insoluble fibers make up about 77 – 85% and are in the form of cellulose, hemicellulose, and lignin.

Soluble fibers, such as pectin, can increase fullness, reduce food intake, and lower blood sugar by slowing the digestion of sugars and starches.

High intakes of ínoluble fiber are linked to health benefits, such as reduced risk of diabetes and improved gut health.

Proteins

One medium sweet potato contains about 2 grams of protein. This is probably the disadvantage of sweet potatoes because its protein content is quite low. However, sweet potatoes contain unique proteins, accounting for about 85% of the overall total protein content. These proteins are produced to facilitate healing whenever the plant is damaged by physical factors. Recent research has also demonstrated that this particular protein has antioxidant properties. Although sweet potatoes are relatively low in protein, sweet potatoes are an important source of macronutrients.

Vitamins and minerals

Sweet potatoes are an extremely rich source of beta carotene, vitamin C and potassium.

• Provitamin A or beta carotene is abundant in sweet potatoes. This is a vitamin that the body can convert into essential vitamin A. Just 100 grams of sweet potatoes can provide the recommended amount of vitamin A.
• Vitamin C: This is an antioxidant that can reduce the duration of the common cold and improve skin health.
• Potassium: This is important for controlling blood pressure, and this mineral can also reduce the risk of heart disease.
• Manga: This trace mineral is important for growth, development and metabolism.
• Vitamin B6: This vitamin plays an important role in converting food into energy.
• Vitamin B5: Also known as pantothenic acid
• Vitamin E: Fat-soluble antioxidant that helps fight the harmful effects of oxidation.

Some other compounds

Like other plants, sweet potatoes also contain a number of substances that can affect your health. These include:

• Beta carotene: An antioxidant that the body can convert into vitamin A. This is also a fat-soluble vitamin, so adding fat to your meal with sweet potatoes will help increase absorption of this compound.
• Chlorogenic acid: This is a polyphenol antioxidant compound found in sweet potatoes.
• Anthocyanin: Purple sweet potatoes have a lot of this compound and this is also a strong antioxidant.

One thing to note is that the intensity of the antioxidant activity of the compounds in sweet potatoes depends on the color of the potato. Potatoes with dark colors such as purple, dark orange, and red are highly active.

Improves insulin sensitivity in diabetes

Sweet potatoes may help improve insulin sensitivity . In a 2008 study, it was discovered that white-skinned sweet potato extract helped improve insulin sensitivity in people with type 2 diabetes. Previously, in 2000, there was also an experiment on mice with sweet potatoes containing white peel or an insulin sensitizer (troglitazone) for 8 weeks. The results showed that insulin resistance levels were improved in mice consuming sweet potatoes. However, more research is needed to prove this benefit of sweet potatoes.

The fiber in sweet potatoes is also important. Studies have found that people who consume a lot of fiber appear to have a lower risk of developing type 2 diabetes.

Maintain blood pressure

The American Heart Association (AHA) encourages people to avoid eating foods high in added salt, and instead consume more potassium -rich foods to maintain a healthy cardiovascular system. One serving of mashed sweet potatoes (124 grams) provides 259 mg of potassium, about 5% of an adult’s daily potassium needs (4,700 mg).

Reduce 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. At the same time, it is also a provitamin A that, when introduced into the body, will be converted into the necessary vitamin A.

Antioxidants may help reduce the risk of different types of cancer including prostate cancer and lung cancer . In addition, it also helps prevent cell damage caused by unstable molecules (free radicals). If free radical levels in the body rise too high, cell damage occurs and increases the risk of certain diseases.

Anthocyanin – a group of antioxidants found in purple sweet potatoes can slow the growth of certain types of cancer cells including bladder, colon, stomach, and breast.

 Improve digestion

Sweet potatoes contain two types of fiber: soluble fiber and insoluble fiber. Therefore, when fiber is in the digestive tract, it provides many benefits for intestinal health. Some soluble fiber absorbs water and softens stools, so it helps prevent constipation . Soluble fibers as well as insoluble fibers can be fermented by bacteria in the colon and produce short-chain fatty acids that provide energy to intestinal lining cells and keep them healthy. Additionally, many studies link high fiber intake to a reduced risk of colorectal cancer.

Protect eyes

Sweet potatoes are a source of provitamin A in the form of beta carotene. This is an important vitamin to protect eye health. According to ODS, one sweet potato provides about 1,403 mcg of vitamin A or 561% of a person’s daily vitamin A needs.

In addition, vitamin A also acts as an antioxidant. Along with other antioxidants it can help protect the body and prevent many diseases in the body.

Reduce inflammation

A 2017 study in mice found that purple sweet potato extract may help reduce the risk of inflammation and obesity.

Sweet potatoes also contain choline – a nutrient that helps with muscle movement, learning and memory. In addition, it also helps support the nervous system.

Besides the nutritional benefits of sweet potatoes, they also have some risk factors that can affect health, such as: sweet potatoes contain potassium. Using high amounts of potassium will not be suitable for people using beta blockers. This is a medication prescribed for heart disease. When combining these two types, blood potassium levels will increase. Or people with kidney disease also need to pay attention to the amount of potassium they consume. If they consume too much potassium, it can make the kidneys worse.

Some other risks to keep in mind are pesticide contamination of raw foods, including sweet potatoes. To limit this, we can buy organic products to minimize the risk of pollution.