The humble sweet potato is exactly what its name suggests – sweet. Full of important nutrients, they play a very important role in our diet.
Nutritional Contributions of the Sweet Potato
The sweet potato contains a vast amount of carotenes including beta-carotene and lutein. Carotenes are converted to Vitamin A in the liver. Sweet potatoes are also a good source of Vitamin C, Vitamin B6 and other important micronutrients such as copper, manganese, and biotin. Sweet potatoes contain some protein but a higher amount of carbohydrate and fibre and interestingly are not high in sugar.
Health Benefits of the Sweet Potato
Carotene is the orange pigment found in sweet potatoes. The conversion of carotenes into Vitamin A makes them an excellent food for building the immune system and maintaining healthy skin.
Eating a healthy, well balanced diet is important in maintaining overall health. It is also important for safeguarding of eye health. Research has shown that the risk of developing macular degeneration can be greatly reduced by eating foods high in nutrients important for eye health, in particular lutein, Vitamin A and Vitamin C, all of which are found in sweet potatoes.
Sweet potatoes are high in antioxidants. Antioxidants are those compounds that fight off free radicals in the body preventing oxidization of cells.
Intensive research has shown that sweet potatoes are a low glycemic index food. The Glycemic Index measures the rate in which carbohydrates from different foods are released into the bloodstream. A high GI will cause a significant surge in blood sugar levels, whilst low GI will have the opposite effect. This is good news for diabetics and people with insulin resistance as they have the potential to stabilize blood sugar levels and improve the response to insulin.
If any of the above conditions are currently of concern, a consultation with a naturopath or nutritionist will provide for further information on food and health.
Select and Store
It is important to choose a sweet potato that is firm. Also, the darker the colour of the sweet potato, the higher it is in carotenes. Avoid softer, wilted potatoes as well as those with a greenish tint. This green colour indicates that the toxic compound called solanine is present. Solanine can cause a host of adverse health effects when consumed. Examples of these are:
- Diarrohea
- Headaches
- In severe cases, respiratory and circulatory depression.
Sweet potatoes can keep up to 10 days when stored in dark, well ventilated areas.
Serving Ideas:
- Mashed
- Cubes or sliced, drizzled with olive oil, and baked in a moderate oven for 45mins or until soft
- Cubed and added to stir fry
- For delicious, healthy crisps, thinly slice and drizzle sweet potatoes with olive oil. Bake in a moderate oven for 20 mins until crispy.
