Sweet potatoes are more than just a colourful comfort food. Packed with nutrients and naturally sweet, they’re a versatile and healthy addition to any meal. Whether roasted, mashed, or blended into soups, sweet potatoes are loved for their flavour and their health benefits.

WHAT ARE SWEET POTATOES?

Despite their name, sweet potatoes are not related to regular potatoes. They come from a different botanical family — the morning glory family — and are native to Central and South America. Sweet potatoes have been a staple food in many cultures for thousands of years.

They come in several varieties, including orange, purple, white, and yellow-fleshed types, each offering a unique flavor and nutritional profile.

NUTRITIONAL VALUE

A medium-sized baked sweet potato (about 150 grams) provides around:

• 100 calories

• 23 grams of carbohydrates

• 4 grams of fibre

• 769% of the daily value (DV) of vitamin A

• 25% DV of vitamin C

• 15% DV of potassium

• 19% DV of manganese

• They are also rich in antioxidants such as beta-carotene and anthocyanins, which contribute to their bright orange and purple colours.

HEALTH BENEFITS

Sweet potatoes support eye health due to their high beta-carotene content, which converts into vitamin A in the body. This vitamin is essential for maintaining healthy vision, skin, and immune function.

They also aid digestion thanks to their fiber content and help regulate blood sugar levels. Although they are starchy, the presence of fiber and a low to moderate glycemic index — especially when boiled — makes them a good option for people managing diabetes.

Their antioxidant compounds may help reduce inflammation and oxidative stress, contributing to better heart health and reduced risk of chronic diseases.

TYPES OF SWEET POTATOES

There are several types of sweet potatoes:

• Orange-fleshed: Moist, sweet, and rich in beta-carotene

• Purple-fleshed: Earthy flavour with high anthocyanin levels

• White-fleshed: Milder taste and drier texture

• Japanese sweet potatoes: Purple skin and white flesh, sweet and nutty

• Each variety offers different nutrients and can be used in various recipes depending on taste and texture preferences.

SWEET POTATOES VS. REGULAR POTATOES

Sweet potatoes generally have more fiber, vitamin A, and antioxidants than regular white potatoes. While white potatoes contain more potassium, they also have a higher glycemic index. For those looking to control blood sugar or increase antioxidant intake, sweet potatoes may be a better choice.

HOW TO COOK AND ENJOY SWEET POTATOES

Sweet potatoes can be

• Baked or roasted as a side dish

• Mashed and served with herbs or spices

• Added to salads and grain bowls

• Blended into soups or stews

• Used in smoothies, pancakes, or baked goods

• Made into fries or chips for a healthy snack

• Boiling tends to preserve the glycaemic benefits, while roasting and baking enhance flavour and texture.

SUSTAINABILITY AND GROWTH

Sweet potatoes are considered environmentally friendly crops. They are resilient, require less water than other starches, and grow well in different climates. Their high yield and nutritional density also make them important for food security in many parts of the world.

Sweet potatoes are nutrient-rich, fiber-packed, and naturally sweet. Whether you’re looking to improve your diet, support eye health, or enjoy delicious and wholesome food, sweet potatoes offer an excellent balance of taste and nutrition. Including them in your weekly meals is a simple way to add colour, variety, and health to your plate.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read here.

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