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

1. Learn about sweet potatoes

Sweet potatoes are sweet and underground vegetables. They come in many different sizes and colors including orange, white, purple, and yellow. Sweet potatoes are rich in vitamins and minerals, antioxidants, and fiber. They are also a food that can be prepared in a variety of ways (boiled, baked, steamed, and fried).

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

2. Nutritional value of sweet potatoes

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

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

In addition, 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 is very good for your health.

Sweet potatoes contain large amounts of antioxidants that are beneficial to users.

2.1. Carbs

A medium-sized sweet potato (boiled without peeling) contains about 27 grams of carbs. The main component is starch, which accounts for 53% of the carbs. Simple sugars, such as glucose, fructose, sucrose, and maltose, account for 32% of the carbs.

Sweet potatoes have a medium to high glycemic index, ranging from 44 to 96. The glycemic index is a measure of how quickly blood sugar levels rise after a meal. Given the relatively high glycemic index of sweet potatoes, using large amounts in the diet of people with type 2 diabetes is not appropriate. Cooking methods also change the glycemic index of sweet potatoes. If cooked by boiling, the glycemic index will be lower than when cooked by baking, frying, and roasting.

2.2 Starches

Starches are generally divided into three categories based on how well they are digested. The starch content of sweet potatoes is as follows:

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

2.3. Fiber

Cooked sweet potatoes are high in fiber. A medium-sized 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 account for 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 levels by slowing the digestion of sugars and starches.

High intakes of insoluble fiber have been linked to health benefits, such as a reduced risk of diabetes and improved gut health.

Sweet potatoes are high in fiber, which helps reduce the risk of diabetes.

2.4 Protein

A medium-sized sweet potato contains about 2 grams of protein. This is perhaps the downside of sweet potatoes because their protein content is quite low. However, sweet potatoes contain unique proteins, which account for about 85% of their 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 have a relatively low protein content, sweet potatoes are an important source of macronutrients.

2.5. 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 the necessary vitamin A. Just 100 grams of sweet potatoes can provide the recommended amount of vitamin A.

• Vitamin C  : This antioxidant may reduce the duration of the common cold and improve skin health.
• Potassium  : This is important for blood pressure control, and this mineral may also reduce the risk of heart disease.
• Manganese  : 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  : A fat-soluble antioxidant that helps fight the harmful effects of oxidation.

Sweet potatoes contain many vitamins and minerals that are good for users.

2.6. Other Compounds

Like other plants, sweet potatoes also contain some substances that can affect 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 a meal with sweet potatoes will help increase the absorption of this compound.
• Chlorogenic acid : This is a polyphenol antioxidant compound found in abundance in sweet potatoes.
• Anthocyanin : Purple sweet potatoes are rich in this compound and this is also a powerful 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. Deeply colored potatoes such as purple, deep orange, and red have a strong intensity of activity.

3. Some benefits of sweet potatoes in the diet

3.1. Improve insulin sensitivity in diabetes

Sweet potatoes can help improve insulin sensitivity. A 2008 study found that white-skinned sweet potato extract improved insulin sensitivity in people with type 2 diabetes. Previously, in 2000, mice were given white-skinned sweet potatoes or an insulin sensitizer (troglitazone) for 8 weeks. The results showed that insulin resistance improved in mice that consumed 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.

Using sweet potatoes helps improve insulin sensitivity in diabetes

3.2. Maintain Blood Pressure

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

3.3 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. It is also a precursor of vitamin A, which is converted into the necessary vitamin A when taken into the body.

Antioxidants can help reduce the risk of various cancers including prostate cancer and lung cancer. In addition, it helps prevent cell damage caused by unstable molecules (free radicals). If the level of free radicals in the body becomes too high, cell damage occurs and increases the risk of certain diseases.

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

3.4. Improve digestion

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

3.5. Protecting the eyes

Sweet potatoes are a source of provitamin A in the form of beta carotene. This is an important vitamin for protecting 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 requirement.

In addition, vitamin A also acts as an antioxidant. Together with other antioxidants, it can help protect the body, preventing many diseases for the body.

Sweet potatoes contain large amounts of vitamin A in the form of beta carotene.

3.6. 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. It also supports the nervous system.

In addition to the nutritional benefits of sweet potatoes, there are some risk factors that can affect health, such as: sweet potatoes contain potassium. High potassium intake is not suitable for people who are taking beta blockers. This is a prescription drug for heart disease. Combining the two will increase blood potassium levels. 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 their kidney condition worse.

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