Sweet potato is an excellent source of vitamin C, vitamin A, and potassium. The following nutrition information is provided by the USDA. A large sweet potato has 37 grams of carbohydrates, with about 5 grams of naturally occurring sugar and about 4 grams of fiber. The glycemic index GI of sweet potato varies based on the preparation method and variety. Boiled sweet potatoes may have a GI as low as 41, while the value of roasted sweet potatoes can be as high as Sweet potatoes are almost completely fat-free unless fat is added while cooking.
One large baked sweet potato provides about 3. Sweet potatoes are especially high in vitamin A and potassium. They also provide some calcium, iron, magnesium, and folate. 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.
Sweet potatoes are a filling vegetable with colorful, health-boosting nutrients. Here are a few of the benefits of adding sweet potatoes to your diet. Sweet potatoes are rich in antioxidants that have been studied for cancer prevention and treatment. Purple sweet potatoes, in particular, are high in anthocyanins, which appear to promote apoptosis or programmed cell death of cancer cells.
While more research is needed on the full benefits of sweet potatoes for cancer, there are minimal risks associated with eating sweet potatoes for most people. Beta carotene, which is essential for eye health, is abundant in sweet potatoes. A cup of sweet potatoes provides Supplementation of 15 milligrams of beta carotene is proven to protect against age-related macular degeneration, especially when combined with vitamin C, zinc , and copper also naturally found in sweet potatoes.
The anthocyanins in sweet potatoes are also associated with anti-inflammatory effects that reduce the risk of heart disease. Certain pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract.
Additionally, the fiber in any vegetable reduces cholesterol, while the high potassium levels of sweet potatoes keep blood pressure down. The American Diabetes Association considers sweet potato a low GI food that fits well into a healthy eating plan for diabetes management.
Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. Replacing regular potatoes with sweet potatoes will boost the nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber.
Sweet potatoes are not a common allergen, but the nature of food allergies is that they can develop at any age in response to any food. Symptoms may range from rashes, vomiting, or swelling to anaphylaxis, which is potentially life-threatening. If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation and diagnosis. There are very few adverse effects associated with the consumption of sweet potatoes. One minimal side effect of eating a high volume of beta-carotene-rich veggies, like sweet potatoes, carrots , or pumpkin, is that your skin can begin to take on an orange undertone.
This coloring is the result of an uncommon condition called carotenemia. Although it may seem alarming, carotenemia is not actually dangerous and should subside on its own with a more balanced intake of a variety of foods.
There are two main varieties of sweet potatoes: dry-flesh and moist-flesh. Dry flesh sweet potatoes have tan-colored skin and lighter flesh that's higher in starch. Moist-flesh sweet potatoes have darker skin with a richer orange interior. Moist-flesh sweet potatoes taste sweeter and are more commonly available in the supermarket. Under these two general classifications, there are several unique species of sweet potatoes that vary in country of origin, shape, color, size, and taste.
Examples include Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes. The term "yams" is commonly used interchangeably with sweet potatoes; however, true yams come from an entirely different plant. Nonetheless, it's not uncommon to see sweet potatoes labeled as yams in the United States. Choose fresh sweet potatoes that are heavy for their size, hard, smooth, and free of bruises. Watch out for shriveled skin, dark spots, or indentations, as these are common signs of decay.
If you see a sweet potato that has sprouted, it's still okay to eat just cut out the sprouts. You can find sweet potatoes in most grocery stores at any time of the year.
Instead of storing sweet potatoes in the refrigerator, keep them in a cool, dry, dark place. White onions 9 more Maitake mushrooms 10 more Onion 10 more Baby carrots 10 more Radish 10 more Celery 11 more Celery stalk 11 more Tomato 11 more Turnip 11 more Calabash 11 more Cabbage 12 more Cantaloupe 12 more Carrot 12 more Pumpkin 12 more Red bell pepper 12 more Spaghetti squash 12 more Champignon 12 more Yellow bell pepper 12 more Sweet pepper 12 more Jicama 12 more Rhubarb 12 more Chanterelle mushrooms 13 more Lettuce 13 more Salad chicory 13 more Cucumber 13 more Romaine lettuce 14 more Asparagus 14 more Buttercup squash 14 more Eggplant 14 more Endive 15 more Cauliflower 15 more Jalapeno 15 more Enoki mushrooms 16 more Fennel 17 more Zucchini 18 more Oyster mushrooms 18 more Morel mushrooms 19 more Kohlrabi 19 more Bok choy lettuce 19 more Shiitake mushrooms 20 more Rutabaga 20 more Green onions 20 more Shallot 21 more Cassava 21 more Watercress 21 more Yam 21 more Broccoli 21 more Olives 22 more Black olives 22 more Red potato 22 more Hot chili peppers 23 more Brussels sprouts 23 more Potato 23 more Beetroot 23 more Lotus root 23 more Salsify 23 more Mixed vegetables 24 more Sweet potato 25 more Garlic 25 more Salad greens 26 more Cilantro 26 more Collards 27 more Fodder cabbage 27 more Leek 28 more Parsnips 29 more Russet potato 30 more Mustard greens 32 more Peas 33 more Butternut squash 34 more Winged bean 34 more Lentil 36 more Corn 37 more Burdock 38 more Chive 42 more Ginger 43 more Moringa 45 more Arugula 47 more Kale 47 more Okra 57 more Red lentils 59 more Artichoke 60 more Edamame 64 more Basella 65 more Algae 67 more Purslane 68 more Spinach 79 more Garbanzo beans 79 more Chard 81 more Grape tomatoes 4.
Algae 5 more Calabash 13 more Red onion 14 more Rhubarb 14 more Olives 17 more Black olives 17 more Cherry tomato 21 more Green pepper 23 more Tomato 24 more Celery 24 more Red bell pepper 26 more Cabbage 26 more Cassava 27 more Endive 28 more Onion 29 more Lettuce 29 more Butternut squash 33 more White onions 34 more Ginger 34 more Leek 35 more Carrot 35 more Winged bean 37 more Bok choy lettuce 37 more Zucchini 38 more Salad chicory 40 more Pumpkin 44 more Purslane 44 more Chard 46 more Kohlrabi 46 more Pickled cucumber 47 more Sweet potato 47 more Fennel 50 more Moringa 50 more Burdock 51 more Arugula 52 more Asparagus 52 more Yam 55 more Potato 57 more Chive 58 more Bamboo shoots 59 more Watercress 60 more Shallot 60 more Okra 63 more Brussels sprouts 69 more Parsnips 71 more Salsify 75 more Kale 92 more Spaghetti squash more Red onion more Iceberg lettuce more Onion more Cucumber more Calabash more Jicama more Cabbage more Green pepper more Leek more White onions more Lettuce more Rapini more Asparagus more Maitake mushrooms more Red bell pepper more Sweet pepper more Yellow bell pepper more Mixed vegetables more Fodder cabbage more Collards more Algae more Pickled cucumber 23 more Eggplant more Radish more Turnip more Tomato more Baby carrots more Winged bean more Peas more Romaine lettuce more Jalapeno more Bok choy lettuce more Celery more Grape tomatoes more Celery stalk more Zucchini more Yellow squash more Cantaloupe more Corn more Green onions more Cherry tomato more Rhubarb more Salad greens more Bitter melon more Chive more Cauliflower more Salad chicory more Okra more Shiitake mushrooms more Rutabaga more Burdock more Endive more Broccoli more Mushrooms more White mushrooms more Carrot more Hot chili peppers more Beetroot more Watercress more Shallot more Sweet potato more Pumpkin more Kohlrabi more Buttercup squash more Butternut squash more Champignon more Enoki mushrooms more Portabella mushrooms more Arugula more Artichoke more Parsnips more Chard more Salsify more Mustard greens more Brussels sprouts more Morel mushrooms more Fennel more Ginger more Oyster mushrooms more Potato more Red potato more Purslane more Chanterelle mushrooms more Cilantro more Bamboo shoots more Olives 55 more Black olives 55 more Russet potato more Lotus root more Spinach more Yuca 0.
Butternut squash 1 more Pumpkin 1 more Bitter melon 1 more Yellow bell pepper 1 more Eggplant 1 more Rutabaga 1.
Green pepper 1. Parsnips 1. Zucchini 1. Romaine lettuce 1. Fennel 1. Endive 1. Cabbage 1. Salad chicory 1. Chanterelle mushrooms 1.
Bok choy lettuce 1. Burdock 1. Yam 1. Sweet potato 1. Beetroot 1. Kohlrabi 1. Ginger 1. Cauliflower 1. Maitake mushrooms 1. Okra 2 more Moringa 2. Portabella mushrooms 2. Watercress 2. Shallot 2. Arugula 2. Lotus root 2. Baby potatoes 2. Mustard greens 2. Collards 3. Fodder cabbage 3. Mushrooms 3. White mushrooms 3. Morel mushrooms 3. Rapini 3. Artichoke 3. Corn 3. Chive 3. Chard 3. Oyster mushrooms 3. Mixed vegetables 3. Corn on the cob 3. Kale 4. Kidney beans 6. Garlic 6.
Winged bean 6. Lentil 9. Edamame Lima beans Fava beans Maitake mushrooms 1 more White onions 1 more Persian cucumber 2 more Asparagus 2 more Yellow squash 2 more Champignon 2 more Cucumber 2 more Lentil 2 more Calabash 2 more Eggplant 2 more Yellow bell pepper 2 more Chive 3 more Enoki mushrooms 3 more Roma tomato 3 more Jalapeno 3 more Onion 4 more Butternut squash 4 more Sweet pepper 4 more Red bell pepper 4 more Winged bean 4 more Rhubarb 4 more Buttercup squash 4 more Jicama 4 more Burdock 5 more Baby potatoes 5 more Peas 5 more Mushrooms 5 more Tomato 5 more White mushrooms 5 more Bitter melon 5 more Black beans 5 more Edamame 6 more Grape tomatoes 6 more Potato 6 more Red lentils 7 more Zucchini 8 more Okra 8 more Romaine lettuce 8 more Portabella mushrooms 9 more Hot chili peppers 9 more Chanterelle mushrooms 9 more Algae 9 more Shiitake mushrooms 9 more Yam 9 more Parsnips 10 more Iceberg lettuce 10 more Shallot 12 more Pinto beans 12 more Rutabaga 12 more Fava beans 13 more Ginger 13 more An important antioxidant in sweet potatoes is beta carotene, which is responsible for the vegetables' bright orange color.
A medium sweet potato contains percent of your recommended daily allowance for beta carotene, lists USDA. Beta carotene is converted into vitamin A in your body and plays a significant role in supporting your immune system. Vitamin A is also needed for normal vision and reproduction. National Institutes of Health says vitamin A helps the heart, lungs, kidneys and other organs work properly.
Another potent antioxidant that's needed to boost your immune system is vitamin E. The 5 percent of your daily value of vitamin E contained in one baked sweet potato helps your body fight off invading bacteria and viruses. Vitamin E helps to widen blood vessels to prevent blood from clotting and helps cells interact with each other. Vitamin K also contributes to the antioxidant sweet potato benefits, supplying 2 percent of the DV. In addition, according to USDA, one baked sweet potato nutrition facts include:.
Although the above content is very similar to raw sweet potato nutrition, the vegetable is typically eaten cooked. Sweet potato can be prepared in a number of ways such as baked, boiled, roasted or mashed, making them a versatile replacement for white potatoes.
Nutrition Fruits and Vegetables Sweet Potatoes. By Gord Kerr Updated September 18, Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness. She is an expert in intuitive eating and nutrition science.
Gord Kerr.
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