The Health Benefits of Sweet Potatoes

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There are almost 400 hundred varieties of sweet potato, including what is commonly known in the US as a yam. A true yam is the root of the Dioscorea genus of plants, and the word yam is derived from the African term for the root, nyami.

All potatoes, including sweet potatoes, originate from South America, and are one of the oldest vegetables known.

Columbus was the man to introduce the sweet potato to American shores, and Spanish and Portuguese explorers to other parts of the world.

Health Benefits of Sweet Potatoes

Vitamins
Sweet potatoes are a good source of vitamins C and B6.

Beta-Carotene
Sweet potatoes are an excellent source of beta-carotene, with the darker varieties having a higher concentration. Beta-carotene is converted in the intestine into Vitamin A, which is essential for normal vision as well as proper bone growth, healthy skin, and protection of the mucous membranes of the digestive, respiratory, and urinary tracts against infection. Keratomalacia is an eye condition resulting from a severe deficiency of Vitamin A. In some developing countries, vitamin A deficiency in the diet and associated keratomalacia are a major cause of childhood blindness. In many developing countries, sweet potato is a secondary staple food and may play a role in controlling vitamin A deficiency.

Glycemic Index
The Glycemic Index (GI) is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to a standard food. Although different varieties of sweet potato have different GI values, it is listed in the South beach Diet as having a low GI of 54. Research has demonstrated that lowering the glycemic load of the diet appears to be an effective method of promoting weight loss.

Diabetes
The white-skinned sweet potato has been shown to improve insulin sensitivity in patients with type 2 diabetes. In a study of 18 type 2 diabetic patients, the sweet potato consistently improved metabolic control by decreasing insulin. These results indicate that the white-skinned sweet potato could potentially play a role in the treatment of type 2 diabetes.

Nutrient Values of Sweet Potatoes per 100g
Calories 76kcal	Energy Value 320kj	Total Fat 0.14g	Carbohydrates 17.72g	Protein 1.37g
Dietary Fiber 2.5g	Sugars 5.74g	Sodium 27mg	Zinc 0.20mg	Potassium 230mg
Niacin 0.538mg	Magnesium 18mg	Copper 0.094mg	Calcium 27mg	Iron 0.72mg
Vitamin E 0.94mg	Vitamin C 12.8mg	Vitamin B6 0.165mg	Vit. B1 (Thiamine) 0.056mg	Vit. B2 (Riboflavin) 0.047mg

References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference
4. Ludvik B, Hanefeld M, Pacini G. Improved metabolic control by Ipomoea batatas (Caiapo) is associated with increased adiponectin and decreased fibrinogen levels in type 2 diabetic subjects. Diabetes Obes Metab. 2008 Jul;10(7):586-92. Epub 2007 Jul 21. PMID: 17645559.
5. Ludvik B, Waldhäusl W, Prager R, Kautzky-Willer A, Pacini G. Mode of action of ipomoea batatas (Caiapo) in type 2 diabetic patients. Metabolism. 2003 Jul;52(7):875-80. PMID: 12870164.
6. van Jaarsveld PJ, Faber M, Tanumihardjo SA, Nestel P, Lombard CJ, Benadé AJ. Beta-carotene-rich orange-fleshed sweet potato improves the vitamin A status of primary school children assessed with the modified-relative-dose-response test. Am J Clin Nutr. 2005 May;81(5):1080-7. PMID: 15883432.
7. Thomas DE, Elliott EJ, Baur L. Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database Syst Rev. 2007 Jul 18;(3):CD005105. PMID: 17636786.

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Health Benefits of Sweet Potatoes