Sweet Potatoes
The sweet potato may look like a family member of the potato, but is actually part of the Convolvulaceae (morning glory) family. There are almost 400 different varieties of sweet potatoes. The flesh of the sweet potato can be orange, yellow, white, purple or red. Sweet potatoes can help preserve memory, reduce the risk of heart disease and cancer, and control diabetes.
Overview
This vegetable is grouped into two distinct categories based on the texture they have when cooked: firm, dry and mealy or moist and soft. All sweet potatoes are starchy and sweet but the different varieties can have their own unique taste as well.
Sweet potatoes are low in calories (just 117 in a 4-ounce serving) and are rich in complex carbohydrates. This vegetable is great for controlling weight and weight-related conditions like diabetes.
History
Sweet potatoes have been consumed since prehistoric times and are native to Central America. Relics of sweet potatoes have been found in Peruvian caves and date back more than 10,000 years. Christopher Columbus brought sweet potatoes to Europe and explorers from Spain and Portugal carried this vegetable to India, Africa, Indonesia, and southern Asia in the 16th Century.
The orange-fleshed sweet potato was introduced to the U.S. and was called "yam" to distinguish it from the white-fleshed sweet potato already present in the states. In modern times, sweet potatoes are also very popular in Latin American and Asian cuisines.
Commercial producers of sweet potatoes include Japan, India, Uganda, China, Indonesia and Vietnam.
Nutritional Information
As their color might indicate, sweet potatoes are an excellent source of carotene. The darker the type of sweet potato, the more carotene can be found in it. Sweet potatoes are also good sources of B6 and vitamin C. A 4-ounce serving of sweet potatoes provides about 28 milligrams of vitamin C, almost half the recommended daily value for this vitamin. This vegetable also contains copper, biotin, manganese, pantothenic acid, vitamin B2 and fiber.
One study of nearly 1,900 men showed those who had higher levels of beta-carotene and lutein had 72 percent less heart attacks than those with the lowest levels. Smokers were also shown to benefit from the nutrients in sweet potatoes.
Sweet potatoes also contain the B vitamin folate, which may give the brain a boost and help with mental activities as a person ages.
A 100-gram serving of sweet potatoes provides 90 calories, 20.7 grams of carbohydrates, 2.0 grams of protein, 8.4 grams of sugar and 3.3 grams of fiber.
Health Benefits
Sweet potatoes can be classified as an "anti-diabetic" food. Studies with animals have shown that this vegetable actually helps to stabilize levels of blood sugar in the body and improves its response to insulin.
Root storage proteins are also found in sweet potatoes and have been shown to exert antioxidant effects. The proteins found in sweet potatoes have about one-third the antioxidant activity of glutathione, one of the body's most important antioxidants that are internally produced. Based on the presence of carotenes, vitamin C and these proteins, sweets potatoes are a very valuable food for maintaining antioxidants in the body.
Sweet potatoes and other foods high in carotene help neutralize free radicals before they can damage blood vessels or certain parts of the eye.
Sweet potatoes are a good source for natural vitamin E. They are a good source of fiber and are a healthy choice for those individuals suffering from diabetes.
Safety
Sweet potatoes are known to contain high levels of oxalates. People who have a history of oxalate-containing kidney stones should limit or avoid consumption of this food.
Selecting and Storing
Sweet potatoes should be firm and not discolored. Green discoloration is indicative of the toxic alkaloid solanine being present. Darker varieties contain more carotene. Do not purchase this vegetable when it is leathery or wilted.
This vegetable can be stored in a cool, dark place for up to 10 days. Store sweet potatoes loosely, not in plastic bags. If stored in temperatures higher than 60 degrees the sweet potatoes will ferment or sprout.
Serving Ideas for Sweet Potatoes
Sweet potatoes should be washed under cold running water and scrubbed gently with a vegetable brush before cooking. If the potatoes will be peeled, attempt to peel just a thin layer of skin to avoid losing too many nutrients in the peeling process.
Prepare sweet potatoes in similar ways to "plain" potatoes. Some ideas include:
- For a simple but delicious hot dessert, puree cooked sweet potatoes with bananas, maple syrup and cinnamon. Top this dessert with chopped walnuts.
- Coat thin slices of sweet potatoes with olive oil and seasonings. Bake at 300 degrees until crispy.
- Add cubed sweet potatoes to vegetable stir-fry.
- Mashed sweet potatoes can be spread on a piece of whole wheat bread. Top with a layer of peanut butter, then add apple slices.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
Posted in Sweet Potatoes
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