Sweet potatoes can be white, yellow, orange or even purple. The "yams" sold in the U.S. are actually a type of sweet potato as well, rather than a true yam. These vegetables are very nutritious; in fact, the Center for Science in the Public Interest named the sweet potato as the most nutritious vegetable.
Nutrition Facts
A medium-sized, baked sweet potato contains 120 calories, 2 g of protein, 3 g of fiber and no fat, according to NutrientFacts.com. It provides you with 500 percent of your recommended vitamin A; 60 percent of your vitamin D; 45 percent of your vitamin C; 15 percent of your vitamin B-6; 10 percent of your riboflavin; 6 percent of your thiamine, folate, phosphorus and magnesium; 4 percent of your iron, niacin and calcium; and 2 percent of your zinc. Sweet potatoes are also an excellent source of potassium.
Possible Health Benefits
Sweet potatoes are low on the glycemic index, so they are a good starchy vegetable option for diabetics trying to control their blood sugar. Purple sweet potatoes contain anthocyanins, which give them their color. These compounds may help lower your risk for cancer, according to a 2009 ScienceDaily article. The beta-carotene in orange sweet potatoes may provide a similar benefit.
Versatility
Sweet potatoes are versatile; they may be used in baked goods, casseroles, soups, stews and side dishes. They may be microwaved, baked, boiled, broiled or fried. They even freeze well after cooking, so you can make extra and store them for later use.
Considerations
Although sweet potatoes themselves are very healthy, many people add lots of sugar and fat to them, making them less healthy. Choose sweet potatoes that are darker in color for the most potential health benefits. Don't refrigerate them, as this will give them an unpleasant taste.
References
- Center for Science in the Public Interest Nutrition Action Health Letter: 10 Worst and Best Foods
- Nutrient Facts: Sweet Potato, Baked
- North Carolina State University; Researchers Reveal Sweet Potato as Weapon Against Diabetes; Suzanne Stanard
- Texas A&M University: What Is the Difference Between a Sweet Potato and a Yam?
- ScienceDaily; Purple Sweet Potato Means Increased Amount of Anti-cancer Components; June 2009
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