The most abundant vitamins and minerals in this vegetable are (24, 25, 26, 27, 28): Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. They can be eaten boiled, baked, steamed, or fried. Potassium fact sheet for health professionals. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. 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 type of food. Symptoms may range from rashes, vomiting, or swelling to anaphylaxis, which is potentially life-threatening. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content. Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program). Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). There are very few adverse effects associated with the consumption of sweet potato. Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). Updated 2015. Published April 1, 2019. Soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches (15, 16). Cleveland Clinic. Sweet potatoes are a nutritious and low glycemic food that can be enjoyed in a variety of tasty dishes. What you eat during pregnancy is important for your health, as well as the health of your baby. If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation. Sweet potatoes are well tolerated in most people. American Diabetes Association. Here are 13 foods you should eat when you're pregnant. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ():Calories: 86 Water: 77% Protein: 1.6 grams Carbs: 20.1 grams Sugar: 4.2 grams Fiber: 3 … Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. Food allergy. Nonetheless, it's not uncommon to see sweet potatoes labeled as yams in the United States. The GI is a measure of how fast your blood sugar levels rise after a meal (6). The sweet potato (Ipomoea batatas) is an underground tuber. They are also a decent source of many other vitamins and minerals. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. Here are 6 surprising health benefits of sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. All rights reserved. Updated 2019. 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Lam) extracts, Vitamin A fact sheet for health professionals, Potassium fact sheet for health professionals. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. 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. When you're ready to use your sweet potatoes, scrub the skin with a vegetable brush under running water. The following nutrition information is provided by the USDA for 1 medium (5" long) raw sweet potato (130 grams).. Moist-flesh sweet potatoes have a darker skin with a richer orange interior. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Overall, sweet potatoes are nutritious, cheap, and easy to incorporate into your diet. Sweet potatoes are associated with multiple benefits (39). Here are 15 foods…. If you are mashing or whipping your sweet potatoes, skip ingredients like heavy cream and add some rosemary and Parmesan instead for a savory flair. Replacing regular potatoes with sweet potatoes will boost nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber.. Sweet potatoes are especially high in vitamin A and potassium. Beta carotene, which is essential for eye health, is abundant in sweet potatoes. U.S. Department of Agriculture. If you go for a large, you’ll get 162 calories. Updated June 3, 2020. Like other whole plant foods, sweet potatoes contain a number of plant compounds that may affect your health. Starches are often split into three categories based on how well they’re digested. Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. Sweet potatoes are mainly composed of carbs. Sweet Potato Fries vs. French Fries: Which Is Healthier? © 2005-2020 Healthline Media a Red Ventures Company. However, the current data doesn’t justify the use of sweet potatoes in the treatment of type 2 diabetes. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). This article tells you everything you need to know about sweet potatoes. Examples include Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes. Sweet Potatoes vs Yams: What’s the Difference? Can eating too many carrots turn your skin orange?. It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). They have a lower GI, more fiber, and large amounts of beta carotene. Types of sweet potatoes. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels.


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