What Are the Origins of Sweet Potato?
The sweet potato is a long trailing lobed root vegetable belonging to the morning glory family Convolvulacea, native to tropical American climates. It is widely cultivated and grows better in tropical and warm climates. The tuberous root of the sweet potato is enlarged and varies from an oblong or fusiform to an oval shape. The pulp of the vegetable is composed largely of starch, while the orange-fleshed sweet potatoes are the most common of the other colored varieties rich in beta-carotene. Sweet potatoes are often confused with yams. Although the term ‘yams’ is used colloquially with them, sweet potatoes are different. The true yams originate from a different plant (edible roots of the Dioscorea genus) and are also root tubers.
What Is the Nutritional Content of Sweet Potato?
Sweet potatoes are completely fat-free (unless one adds fat while cooking), highly nutrient-rich, and vitamin-rich edible vegetables. One large sweet potato that is baked can yield nearly 3.6 grams of protein. Sweet potatoes are also very high in Vitamin A, Vitamin C, and potassium content. They also provide some amounts of folate, calcium, iron, and magnesium. The following nutrition information enlisted for sweet potato is given by the United States Department of Agriculture (USDA) for a large-sized sweet potato:
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Fat: 0.1 gram.
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Sodium: 71 milligrams.
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Fiber: 3.9 grams.
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Protein: 2.04 grams.
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Folate: 14.3 micrograms.
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Beta carotene: 11100 micrograms.
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Vitamin K: 2.34 micrograms.
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Energy: 112 kilocalories.
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Carbohydrates: 26 grams.
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Sugar: 5 grams.
The glycemic index (GI) of sweet potato is low and is considered a low glycemic index food. Compared to the boiled sweet potato with a GI of 41, upon roasting sweet potato, the GI value changes considerably as high as around 93. A large sweet potato would yield nearly 37 grams of carbohydrates, 5 grams of naturally occurring sugar, and around 4 grams of fiber. Thus, sweet potatoes are considered satiating vegetables filled with carbohydrate content and not a high-sugar food ideal for diabetic patients.
What Are the Systemic Health Benefits of Sweet Potato?
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Anti-Cancer Effect: Sweet potatoes are antioxidant-rich veggies researched as one of the best vegetables for preventing cancer. The purple sweet potato may contain anthocyanins that promote apoptosis or programmed cell death of cancer cells.
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Promotes Vision: A cup of sweet potatoes yields about 11.3 milligrams of beta-carotene. Nutritionists recommend that at least 15 milligrams of beta carotene are useful in preventing age-related macular degeneration (a common cause of vision loss due to aging). Hence, sweet potatoes rich in beta-carotene can also promote vision due to their rich antioxidant content.
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Anti-Inflammatory and Cardioprotective: The anthocyanins in sweet potatoes have anti-inflammatory effects and suppress proinflammatory cytokines in the body that can cause inflammatory diseases. Hence, sweet potatoes are not only cardioprotective but also anti-inflammatory.
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Anti-hypertensive Effect: The high fiber content in sweet potatoes reduces lower-density lipoprotein (bad) cholesterol levels. Because of their high potassium content, they can also exert an antihypertensive effect.
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Ideal for Diabetics: According to the American Diabetes Association (ADA), sweet fits well into all diabetic diet plans and is considered a healthy veggie in daily regimens. Sweet potatoes can also be more satiating and would be substituted for reducing higher glycemic index foods not recommended for diabetics, such as pineapples or pasta.
Are Allergies From Sweet Potato Possible?
Sweet potato allergies are rare, though possible in a few individuals who may be prone to certain vegetable allergies. A person with possible allergies can consult an allergist or nutritionist or talk to their healthcare provider if they are experiencing allergic symptoms post-sweet potato consumption.
How Does Sweet Potato Vary Globally?
There are usually two types of sweet potatoes: dry flesh and light flesh. While the dry flesh sweet potatoes have tan-colored skin, lighter flesh sweet potatoes have a higher starch content. Sweet potatoes that have darker skin with a richer orange interior are very nutritious. Several unique species of sweet potatoes vary from country to country based on origin, shape, color, size, taste, and texture. Examples of these variations include the range of sweet potatoes from Kumara to Jersey and Cuban sweet potatoes.
How to Cook and Store Sweet Potatoes?
Sweet potatoes can ideally be stored in a cool and dry place instead of the refrigerator. The ideal storage temperature for fresh sweet potatoes is around 55 degrees Fahrenheit for a month. Sweet potatoes can be used in different ways: boiled, baked, or roasted. They can be grilled as well or fried, whipped, and pureed. Further, they can be tossed into salads or used as add-ons on muffins, pies, and bread. They can also be cooked as delicacies with light chili powder to give a spicy twist or a slightly sweet taste by adding cinnamon and nutmeg. Sweet potatoes can be easily baked in the microwave to save time and can be more satiating.
Conclusion
To conclude, nutrient-rich sweet potatoes are not only inexpensive but can be used in versatile ways. They can be cooked in different culinary versions for daily meals. They also boost body immunity and prevent inflammation because of their excellent antioxidant, beta-carotene, and anthocyanin content.
