Sweet potatoes are tuberous root vegetables, which belong to the morning glory plant family.
Sweet potatoes are orange, tubular shaped vegetables that are grown under the soil and the outer skin can be slightly brown or purple. Some varieties have purple flesh. Sweet potatoes are native to Central America and have been cultivated in the United States since the 1500’s. Sweet potatoes are often called yams in the United States, though they are only distantly related to the ‘true’ yam, which is native to Asia and Africa. They are now a staple food in many countries around the world.
Sweet potatoes are used in a great variety of dishes. They are always eaten cooked but can be used in both sweet and savoury dishes. They can be added to baked dishes, casseroles and curries, steamed, boiled or baked on their own. Sweet potatoes can also be used in baked desserts, puddings and cakes. The flavor of sweet potatoes goes well with honey, lime, ginger, cinnamon, nutmeg and coconut.
Sweet potatoes are usually bought whole: choose firm specimens without bruises or cracks. Raw sweet potatoes will last for over two weeks if kept in a cool and dark place. Keeping them in the refrigerator may change their taste and keeping them in a place that is too warm can cause them to sprout. Once cooked, sweet potatoes will last for up to a week in the refrigerator.
Why are sweet potatoes so good to eat?
Sweet potatoes are considered one of the healthiest vegetables as they are low calorie and have a wide array of essential nutrients and should be part of any healthy eating plan.
Sweet potatoes are a great source of vitamin A in the form of beta-carotene. This boosts the immune system, helps night blindness and benefits the skin. In fact, the skin of sweet potato has four times the amount of beta-carotene as carrot. To absorb the most beta-carotene, eat sweet potato in a dish with three to five grams of fat – this will significantly increase your uptake of beta-carotene. Healthy fats contained in olive oil, fish or avocado are the best fats to incorporate into a healthy diet.
Sweet potato is also a source of copper and iron, both of which assist in building the blood. Purple-fleshed sweet potatoes have antioxidant and anti-inflammatory properties that, when passing through the digestive tract, can lower the health risks of heavy metals and oxygen radicals. Sweet potatoes contain a lot of vitamin E, which is goof for the immune system. Sweet potatoes are also a good source of vitamin C, manganese, vitamin B6 and potassium.
Sweet potatoes are also a good source of dietary fibre, which is important to maintain a healthy digestive tract. In fact, sweet potatoes have more fibre than oatmeal. Sweet potatoes have a very low glycemic index, especially when steamed or boiled. Eating sweet potatoes has good effects on your blood sugar levels and, as the body takes up the energy from this food slowly, it keeps you fuller for longer. Foods that are high in fibre and have a low glycemic index are very beneficial for people maintaining a low calorie eating plan and sweet potato is thus a great healthy choice for people requiring weight management.
Food Group: Vegetable
Nutritional Values: Per 100g
- 86 Calories
- 0g Fat of which 0% is saturated
- 20g Carbohydrates
Nutrients:
- Vitamin A
- Vitamin B6
- Potassium
- Manganese