Some people consider sweet potatoes as delicious and nutritious vegetables. They are packed with vitamins and minerals offering numerous health benefits. These health benefits help fight diseases and improve the general wellbeing of a person. In this article, we will be looking at the various nutrition facts about sweet potatoes.
Sweet potatoes are root vegetables that come in different varieties. Yellow and orange sweet potatoes contain a good amount of Vitamin A. On the other hand, purple sweet potatoes contain high antioxidant levels.
Nutrition Facts in One Medium-Sized Sweet Potato (Weight of 130 grams)
- 23 grams of carbohydrates
- 4 grams of fiber
- 2 grams of protein
- 440 milligrams of potassium
- 70 milligrams of sodium
- It does not contain any cholesterol or fat
Nutrients in Sweet Potatoes
Carbohydrate
The main components of carbohydrates in sweet potatoes are starches. They take up around 53 percent of the carbohydrate content of the vegetable. Around 32 percent of the carbohydrate content consists of simple sugars, such as fructose, glucose, maltose, and sucrose.
Fiber
When sweet potatoes are cooked, they will contain relatively high fiber levels. Medium-size sweet potatoes normally have around 4 grams of fiber. The fiber in sweet potatoes is either soluble fibers or insoluble fibers. Soluble fibers, which come in the form of pectin, can decrease food intake and reduce spikes in blood sugar levels. This is done through a slowdown in the digestion of starch and sugar. An interesting nutritional fact about sweet potatoes is that the insoluble fibers found in sweet potatoes, such as hemicellulose and cellulose, can enhance gut health and reduce the risk of diabetes.
Protein Content
Since sweet potatoes only contain around 2 grams of protein, they cannot be used as the main source of this macronutrient. Despite this, it is still considered an important part of the diet of people living in developing countries. The total protein content is made up of unique proteins called sporamin. Sporamin can facilitate the healing of plants whenever they sustain physical damage. Studies have suggested that sporamin may have some antioxidant properties.
Vitamins and Minerals in Sweet Potatoes
Vitamin A
Sweet potatoes contain a good amount of beta carotene. The body converts this into Vitamin A. One hundred grams of sweet potato can provide the daily requirement for this particular vitamin.
Vitamin B5
Vitamin B5 is also called the pantothetic vitamin. This particular vitamin is found in many types of food, including sweet potatoes.
Vitamin B6
Vitamin B6 allows the body to convert food into energy.
Vitamin C
Sweet potatoes also contain Vitamin C, which is an antioxidant that can improve skin health and fight off the common cold. A cup of baked sweet potato provides around 53 percent of the daily requirement of Vitamin C. This is an amazing sweet potato nutrition facts for those who catch a cold often.
Vitamin E
Vitamin E is a fat-soluble antioxidant that can help prevent oxidative damage.
Manganese
A cup of baked sweet potato can provide around 43 percent of the daily manganese requirement. This trace mineral facilitates the movement of electrical impulses in the body. It is also important for the growth and development of the body.
Potassium
Sweet potatoes have a high potassium content. They are important in maintaining healthy blood pressure. It can also help decrease the risk of contracting heart disease.
Health Benefits
Consuming sweet potatoes can offer numerous health benefits. They can also fight against certain diseases, such as cancer and diabetes. The following are some health benefits offered by sweet potatoes:
1. Sweet Potatoes Can Decrease Blood Pressure.
While blood pressure can be managed with low sodium intake, increasing potassium intake can also help. The National Health and Nutrition Examination Survey shows that less than two percent of American adults meet the daily recommended potassium intake of 4,700 milligrams. A medium-sized sweet potato may contain around 440 milligrams of potassium.
2. An Amazing Nutritional Facts about Sweet Potatoes – Can Help With Diabetes
Sweet potatoes can help fight diabetes. Studies have shown that sweet potatoes can minimize insulin resistance and instances of low blood sugar. The fiber in sweet potatoes can help lower blood glucose levels in people with type 1 diabetes. It also enhances insulin and blood sugar levels in people with type 2 diabetes.
3. Sweet Potatoes Can Help with Cancer
Another disease that sweet potatoes can fight against is cancer. A study conducted on young men by the Harvard School of Public Health’s Department of Nutrition revealed that beta carotene-rich diets can help prevent prostate cancer. Japanese research has also shown that beta carotene can also help reduce the risk of colon cancer.
4. Sweet Potatoes Boost Immunity Levels
A great nutritional fact about sweet potatoes is that they can help boost immunity levels because of Vitamin C and beta carotene. This vegetable is also rich in antioxidants, which play an important role in protecting the body from damage caused by free radicals.
5. Sweet Potatoes Enhance Digestion
Sweet potatoes contain high fiber content, which can enhance digestion and prevent constipation.
I hope that this article on the nutritional facts about sweet potatoes was helpful. Sweet potatoes are not only tasty vegetables they are also packed with nutrients that keep the body healthy. If you are interested, visit the health facts page!
