Sweet Potatoes
Sweet Potatoes (Ipomoea batatas) aka: Kumara, Louisiana Yam, Yellow Yam, and Yam (though not to be confused with actual yams), are an oval shaped root of many colors and kinds. Typically having a thin brown skin, the flesh can be white, yellow, and most commonly, orange.
Health benefits of Sweet Potatoes
- Increased Protection from Bacterial and Viral Infections
- Increased Immune Function
- Reduced Cancer Risk
- Reduced Risk of Colon Cancer
- Protection Against Heart Disease
- Regulation of Blood Sugar and Insulin Dependence
- Slowing the progression of AIDS
- Slowing Aging
- DNA Repair and Protection
- Protection Against Dementia
- Alleviation of Cardiovascular Disease
- Alleviation of Hypertension (High Blood Pressure)
- Promoted Eye Health
- Alzheimer's Protection
- Osteoporosis Protection
- Stroke Prevention
- Reduced Risk of Type II Diabetes
- Reduced Frequency of Migraine Headaches
- Alleviation of Premenstrual Syndrome (PMS)
- Antioxidant Protection
- Prevention of Epileptic Seizures
- Alleviation of the Common Cold
- Prevention of Alopecia (Spot Baldness)
- Alleviation of Inflammation
Some of these health benefits come from nutrients concentrated in this food, and may not be effects of the food itself.
How to choose Sweet Potatoes
You want to pick sweet potatoes with a smooth outer skin that are hard to the touch. Watch out for any wrinkling, as this is a sign of aging. Also, give the potato a good smell. Really fresh sweet potatoes will smell like the earth, or like a root you just dug out of the ground, these are the kind you want to buy!
Climate and origin
First cultivated in Peru, sweet potatoes thrive in tropical climates with lots of rain and are grown worldwide.
Taste
Taste depends on variety and preparation. White sweet potatoes impart a nutty taste and flour-y texture. Yellow and orange sweet potatoes will be moist and sweet, becoming sweeter the longer your cook them and let the sugars caramelize. Sweet potatoes can be eaten raw and tend to taste like a starchy carrot.
Substitutes with more vitamins
Carrots, Squash
Miscellaneous information
Sweet potatoes are actually unrelated to white or "Irish" potatoes and come from the Binweed, or Morning Glory, family. Cultivated for centuries in medieval times the sweet potato was thought to be an aphrodisiac, however, results of this claim are varied.
Similar tasting produce
Carrots, Squash, Mamey Sapote, Yams, Taro Root
Nutrition facts
| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 100 grams (100g) | |||
| Calories | 86 | ||
| % Daily Value * | |||
| Total Fat 0.05g | 0% | ||
| Saturated Fat 0.02g | 0% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 55mg | 2% | ||
| Total Carbohydrate 20.1g | 7% | ||
| Dietary Fiber 3g | 11% | ||
| Total Sugars 4.2g | 8% | ||
| Includes --g Added Sugars | --% | ||
| Protein 1.6g | 3% | ||
| Vitamin C 2.4mg | 3% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 0.61mg | 3% | ||
| Calcium 30mg | 2% | ||
| Potassium 337mg | 7% | ||
| Phosphorus 47mg | 4% | ||
| *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |||