Chemistry & Compounds

Besides the basic goodness of nature, these tubers possess a variety of intriguing substances that are of high nutritional value and health interest. The main compound in the sweet potato is beta-carotene, which is an essential ingredient in the synthesis of vitamin A in the human body. In turn, this vitamin is beneficial and crucial for eyesight and the proper working of the immune system, and the skin’s healthy appearance. Another compound that sweet potatoes are full of is anthocyanin, a powerful antioxidant found mainly in the tubers with purple skin. The last valuable component is chlorogenic acid, which is also a potent antioxidant.

All the compounds mentioned above are present in the sweet potato due to its unique chemical composition. First, the plant contains a high amount of carbohydrates, mainly complex ones. This is the reason why sweet potato is a good source of dietary fiber, which is essential for a healthy digestion system. Moreover, due to the presence of dietary fiber, the increase in blood sugar levels after eating the tubers is slower comparing to other starchy foods. These facts and the presence of other antioxidants in the plant recommend sweet potato as a healthy product which helps to improve the overall state of an individual.

Health Benefits & Effects

The health benefits of sweet potatoes are numerous and highly important. Due to the rich content of beta-carotene, the tubers are especially beneficial for human eyes. Namely, the high levels of vitamin A, which is made from beta-carotene in the human liver, prevent eye diseases like blindness. The cornea is a transparent tissue that protects eyes from external irritants and injuries and the retina is the most sensitive part of the eyes, and it needs to be monitored for any irregularities. Both parts can be negatively influenced by such conditions as diabetes and hypertension and the low level of vitamin A intake. A moderate amount of vitamin A is essential for the human body, so a regular diet is sufficient for its normal functioning.

Speaking of another health benefit of sweet potatoes, they are a good choice for people suffering from diabetes. It is because of the presence of resistant starch in the tubers. This starch is a type of carbohydrate that is slowly digested, and thus, it is useful for maintaining an adequate level of blood glucose after meals. Starch is an essential part of the daily diet of any human as its absence makes the process of regular bowel movements difficult. The health benefits of sweet potatoes also include a good source of prebiotics, which help to maintain and balance the microbiota in the human gut.

Practical Use & Preparation

There is some essential information regarding the use and preparation of sweet potatoes. For example, in order to get the most out of the tubers’ nutritional value, it is recommended to eat them with a little amount of fat. It will help to receive more vitamin A as the body will absorb it more efficiently. A good option in this case is to use olive oil to drizzle on the vegetable or eat it with avocado. Another useful tip is to leave the skin on when preparing the food. This is because the sweet potato skin contains a good amount of potassium and dietary fiber, which, as mentioned earlier, are essential for healthy digestion and blood pressure. To preserve more of the beta-carotene and make the sweet potatoes even healthier, it is better to boil them, comparing to roasting or frying.

The tubers can also be used in various recipes, and there are many different ways to cook sweet potatoes. Basically, it is possible to make both sweet and savory dishes out of them. Sweet potatoes, for instance, pair well with spices like cinnamon, nutmeg, rosemary, chili powder, and garlic. Moreover, it is essential to eat a variety of this vegetable, to get a variety of phytonutrients. The best choice in this case is to take both orange sweet potatoes, which contain more antioxidants, and purple ones, which are a good source of vitamins.

Safety, Interactions & Cautions

However, when using sweet potatoes, it is important to consider possible side effects and interactions. For example, for people who have a history of calcium-oxalate kidney stones, sweet potato consumption has to be limited. The reason is that oxalates are present in the tubers, and a high intake of them leads to an increase in the risk of developing kidney stones.

Moreover, people who take beta-blockers and those who have kidney problems should also be careful when using sweet potatoes. A possible rise in potassium levels in the blood might be dangerous for such patients. Another possible danger is a high dose of vitamin A, which is rare, but can still happen. As a result, one might experience toxicity. The best solution in each case is to consult with a healthcare provider, and for a personalized recommendation.

Species & Alternatives

Sweet potatoes refer to the genus Convolvulus of the family Convolvulaceae and are grown in a variety of regions. While the white potato belongs to the family Solanaceae, sweet potato has its unique health benefits, including a higher concentration of beta-carotene and anthocyanins. These compounds are not present in the usual white potato, and this is why it is better to choose sweet ones in order to receive more antioxidants and vitamins.

Another alternative to sweet potato is carrot, which is also a good source of beta-carotene and provides protection from certain diseases. Moreover, blueberries are also beneficial for the human body due to the high amounts of anthocyanins they contain. Therefore, in case of a shortage of sweet potatoes, a person might choose these vegetables in order to provide the necessary nutrition.

History & Traditional Use

The sweet potato is a plant that has a long history of cultivation and usage. The tubers of the plant were known to grow in Central and South America thousands of years ago, and the locals used them in their diet. After that, the vegetable was spread across the world and became very popular in Asia, Africa, and Europe. Sweet potato in its native regions was appreciated for its rich content of vitamin A and its valuable health benefits. The locals often used to boil or roast the tubers before eating them. Today, sweet potatoes are still considered healthy food and are used by people around the world.

The sweet potato leaves are also consumed, although in the US, they are not that familiar. Usually, people are used to peel the tuber before eating it. However, the leaves and stems of the plant are also healthy and can be added to the food. In Asia, sweet potato leaves are used as a good source of vitamin K and B-complex vitamins. Thus, sweet potatoes are a good source of nutrition and have been for centuries.

Myths vs. Evidence

Sweet potatoes are often associated with false myths and legends, which are not necessary. Some of them are even beneficial for people with specific diets. One of the widespread truths is that sweet potatoes contain too much sugar to be healthy for the human body. However, it is not accurate as the amount of sugar in them is moderate. Moreover, the fiber contained in the tubers help to prevent a sudden increase in blood sugar levels, which is vital for people with diabetes.

Another common belief is that all the sweet potatoes are equal in terms of nutrition. Although they all have complex carbohydrates, dietary fiber, and a rich amount of antioxidants, some of them are healthier than others. Depending on the color of the skin, the level of the beneficial compounds varies. So, orange sweet potatoes are commonly known to have a high amount of vitamin A, while the purple ones are richer in anthocyanin.

The last widespread legend is that sweet potatoes are not suitable for low-carbohydrate diets. Although sweet potatoes are a source of starch but they contain complex carbohydrates. This is why the body receives energy slowly and steadily for a long period of time.

References