Benefits Of Sweet Potato

Sweet potato is amongst the oldest vegetables today, believed to be in consumption since centuries. In fact, the sweet potato relics found in Peruvian caves date back to 10,000 years ago and serve as the best proof of their consumption even in the prehistoric times. Though sweet potatoes are native to Central America, they are cultivated in almost every country of the world today. At present, there are as many as 400 varieties of the vegetable, with the flesh ranging from white and yellow to orange in color and the thin skin being white, yellow, orange, red or purple. If you want to explore some information on the health and nutrition benefits of eating sweet potatoes, read on further.

Nutritional Value of Sweet Potato Given below is the amount of nutrients in 100 gm of sweet potatoes:

Carbohydrates - 20.1 gm Sugars - 4.2 gm Dietary fiber - 3.0 gm Fat - 0.1 gm Protein - 1.6 gm Vitamin A - 709 g -carotene - 8509 g Thiamin (Vitamin B1) - 0.1 mg Riboflavin (Vitamin B2) - 0.1 mg Niacin (Vitamin B3) - 0.61 mg Pantothenic acid (Vitamin B5) - 0.8 mg Vitamin B6 - 0.2 mg Folate (Vitamin B9) - 11 g Vitamin C - 2.4 mg Calcium - 30.0 mg Iron - 0.6 mg Magnesium - 25.0 mg Phosphorus - 47.0 mg Potassium - 337 mg Zinc - 0.3 mg Calories - 90 kcal (360 kJ)

Health & Nutrition Benefits of Eating Sweet Potatoes

1|Page

Being rich in dietary fiber, sweet potato lowers the risk of constipation, diverticulosis and colon and rectal cancer. Sweet potatoes have been found to helpful in minimizing the risk of heart disease, diabetes and obesity. Sweet potato is a good snack for those trying to lose weight. It induces a feeling of fullness soon and thus, helps control food intake. Consumption of sweet potatoes has been known to help avoid stroke, by bringing down the harmful effects of low-density cholesterol & preventing blood clots. The presence of beta-carotene in sweet potato helps the body fight against free radicals and thus, prevents cancer. Since sweet potatoes have a low glycemic index, they can be consumed by those suffering from diabetes, without any apprehensions. The high amount of potassium in sweet potato helps the body in maintaining fluid and electrolyte balance as well as cell integrity. Sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure. Owing to the presence of iron and calcium, sweet potatoes ensure proper blood flow and also improve bone density. Regular consumption of sweet potato is good for stomach ulcers and inflamed conditions of the colon. Being rich in vitamins and minerals, sweet potato is good for people involved in heavy muscular work.

-from: http://lifestyle.iloveindia.com/lounge/benefits-of-sweet-potato-2119.html

2|Page

Nutrient content
Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A. In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato. Sweet potato varieties with dark orange flesh have more beta carotene than those with light-colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may be a beneficial food for diabetics, as preliminary studies on animals have revealed it helps to stabilize blood sugar levels and to lower insulin resistance.[29] [edit]Comparison

of sweet potato to other food staples

The table below presents the relative performance of sweet potato to other food staples. While sweet potato provides less edible energy and protein per unit weight than cereals, it is a higher nutrient density source of certain vitamins and minerals than cereals.[5]

Nutrient content of major staple foods[30]

STAPLE:

Maize / Sweet Rice[B] Wheat[C] Potato[D] Cassava[E] Soybean[F] Sorghum[H] Yam[Y] Plantain[Z] Corn[A] potato[G]

Component (per 100g portion)

Amount Amount Amount Amount

Amount

Amount

Amount

Amount

Amount Amount

Water (g)

76

12

11

79

60

68

77

70

65

Energy (kJ)

360

1528

1419

322

670

615

360

1419

494

511

Protein (g)

3.2

7.1

13.7

2.0

1.4

13.0

1.6

11.3

1.5

1.3

Fat (g)

1.18

0.66

2.47

0.09

0.28

6.8

0.05

3.3

0.17

0.37

Carbohydrates (g)

19

80

71

17

38

11

20

75

28

32

Fiber (g)

2.7

1.3

10.7

2.2

1.8

4.2

6.3

4.1

2.3

Sugar (g)

3.22

0.12

0.78

1.7

4.18

0.5

15

3|Page

Calcium (mg)

28

34

12

16

197

30

28

17

Iron (mg)

0.52

4.31

3.52

0.78

0.27

3.55

0.61

4.4

0.54

0.6

Magnesium (mg)

37

25

144

23

21

65

25

21

37

Phosphorus (mg)

89

115

508

57

27

194

47

287

55

34

Potassium (mg)

270

115

431

421

271

620

337

350

816

499

Sodium (mg)

15

14

15

55

Zinc (mg)

0.45

1.09

4.16

0.29

0.34

0.99

0.3

0.24

0.14

Copper (mg)

0.05

0.22

0.55

0.11

0.10

0.13

0.15

0.18

0.08

Manganese (mg)

0.16

1.09

3.01

0.15

0.38

0.55

0.26

0.40

Selenium (mcg)

0.6

15.1

89.4

0.3

0.7

1.5

0.6

0.7

1.5

Vitamin C (mg)

6.8

19.7

20.6

29

2.4

17.1

18.4

Thiamin (mg)

0.20

0.58

0.42

0.08

0.09

0.44

0.08

0.24

0.11

0.05

Riboflavin (mg)

0.06

0.05

0.12

0.03

0.05

0.18

0.06

0.14

0.03

0.05

Niacin (mg)

1.70

4.19

6.74

1.05

0.85

1.65

0.56

2.93

0.55

0.69

Pantothenic acid (mg)

0.76

1.01

0.94

0.30

0.11

0.15

0.80

0.31

0.26

4|Page

Vitamin B6 (mg)

0.06

0.16

0.42

0.30

0.09

0.07

0.21

0.29

0.30

Folate Total (mcg)

46

231

43

16

27

165

11

23

22

Vitamin A (IU)

208

13

180

14187

138

1127

Vitamin E, alphatocopherol (mg)

0.07

0.11

0.01

0.19

0.26

0.39

0.14

Vitamin K (mcg)

0.3

0.1

1.9

1.9

1.8

2.6

0.7

Beta-carotene (mcg)

52

8509

83

457

Lutein+zeazanthin (mcg) 764

30

Saturated fatty acids (g) 0.18

0.18

0.45

0.03

0.07

0.79

0.02

0.46

0.04

0.14

Monounsaturated fatty acids (g)

0.35

0.21

0.34

0.00

0.08

1.28

0.00

0.99

0.01

0.03

Polyunsaturated fatty acids (g)

A C E G Y

0.56

0.18

0.98

0.04

0.05

3.20

0.01

1.37

0.08

0.07

corn, sweet, yellow, raw wheat, durum cassava, raw sweetpotato, raw, unprepared yam, raw

B D F H Z

rice, white, long-grain, regular, raw potato, flesh and skin, raw soybeans, green, raw sorghum, raw plantains, raw

-http://en.wikipedia.org/wiki/Sweet_potato

5|Page

SWEET POTATO NUTRITION

Sweet Potato Ranks Number One In Nutrition
According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes. CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food. Sweet potato baked 184 Potato, baked 83 Spinach 76 Kale 55 Mixed Vegetables 52 Broccoli 52 Winter Squash, Baked 44 Brussels Sprouts 37 Cabbage, Raw 34 Green Peas 33 Carrot 30 Okra 30 Corn on the Cob 27 Tomato 27 Green Pepper 26 Cauliflower 25 Artichoke 24

6|Page

Romaine Lettuce 24

The Center for Science in the Public Interest, Washington D.C. copyright 1992

The reasons the sweet potato took first place? Dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of 184; the vegetable ranked in second place was more than 100 points behind with a score of 83. Sweet potatoes are high in the following: beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. They are also a good source of protein, calcium, vitamin E. The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories! Sweet Potato Nutrition Facts (for one medium size sweet potato) Calories 130 Fat 0.39 g Protein 2.15 g Net Carbs 31.56 g Dietary Fiber 3.9 g Calcium 28.6 mg Sodium 16.9 mg Potassium 265.2 mg Folate 18.2 mcg Vitamin C 29.51 mg Vitamin A 26081.9 IU

Source: US Department of Agriculture

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. Thats because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. Its time to move sweet potatoes to the "good" carb list. Many of the most popular diets these days have already.

-from: http://www.foodreference.com/html/sweet-pot-nutrition.html

7|Page