Sweet Potato – a Versatile Healthy Food

fresh sweet potatHands up ,who doesn’t like Sweet Potatoes?  Hmm only a few of you, which is so good to see.

My family and I love a good sweet potato and I make some yummy recipes from it, which pleases me as I know they are getting some great healthy food to eat.

Did you know, the differing varieties of Sweet Potato number in the hundreds with colours ranging from white, orange, deep red and purple, andd a taste from really super, super sweet to mildly sweet.

It is one healthy food vegetable that is loved world wide.

Sweet potato is a sweet starchy root vegetable rich in flavonoids, anti-oxidants, vitamins, minerals, and dietary fibre that are essential for good health especially your cardiovascular health.

Botanically, this tuber belongs to the family of Convolvulaceae, and named botanically as Ipomoea batatas.

More Facts About The Sweet Potato

Many people confuse sweet potatoes with Yams. Yams,however,  are grown mainly in Western Africa, and are so much larger-some weigh over 100 pounds and over 1 ½ metres in length and are very much a tropical crop.

Sweet potato’s grow throughout the tropical and warm temperate regions and requires lots of water.

Boniatos, also known as Cuban sweet potatoes, feature dry, starchy flesh underneath the reddish brown skin. They have mildly sweet flavour and cooked in a similar way like potatoes.

Health Benefits of Sweet Potatoes

  • Low In calories – 90 cal per 100g
  • No saturated fat
  • Rich in Dietry Fibre
  • Rich in Vitamins
  • Rich in Minerals
  • Abundant source of Anti-Oxidants
  • Low to medium GI – a brilliant healthy food for diabetics (if not overcooked)

I think the sweet potato is pretty impressive as a healthy food don’t you?

I have put some of recipes for Sweet Potato in the recipe section, let me know what you think of them by leaving comments.

I think I will bore you if I go on any more about my love of sweet potato So, all of us at The Healthiest Foods (dot) com say goodbye for now and invite you to come back soon.

 

P.S. Now I know for sure some of will and some will not want the information below, which the complete low down on Sweet Potato from USDA Nutrient Database for Standard Reference, Release 24 (2011), but in our interests in only bringing you best, we have included it in this post.

Sweet Potato Raw and Unprepared

Scientific Name:  Ipomoea batatas
Common Name:  Sweetpotato, Includes USDA commodity food A230
NDB No: 11507 (Nutrient values and weights are for edible portion)

Nutrient

Units

Value per
100 grams

Number
of Data
Points

Std.
Error

Proximates
Water

g

77.28

7

0.650

Energy

kcal

86

0

0.000

Energy

kJ

359

0

0.000

Protein

g

1.57

4

0.145

Total lipid (fat)

g

0.05

4

0.033

Ash

g

0.99

4

0.056

Carbohydrate, by difference

g

20.12

0

0.000

Fiber, total dietary

g

3.0

1

0.000

Sugars, total

g

4.18

0

0.000

Sucrose

g

2.52

6

0.126

Glucose (dextrose)

g

0.96

6

0.269

Fructose

g

0.70

6

0.171

Lactose

g

0.00

4

0.000

Maltose

g

0.00

4

0.000

Galactose

g

0.00

0

0.000

Starch

g

12.65

4

2.709

Minerals
Calcium, Ca

mg

30

3

4.632

Iron, Fe

mg

0.61

3

0.070

Magnesium, Mg

mg

25

3

3.180

Phosphorus, P

mg

47

3

7.413

Potassium, K

mg

337

3

27.552

Sodium, Na

mg

55

3

26.394

Zinc, Zn

mg

0.30

3

0.033

Copper, Cu

mg

0.151

3

0.015

Manganese, Mn

mg

0.258

3

0.052

Selenium, Se

µg

0.6

1

0.000

Vitamins
Vitamin C, total ascorbic acid

mg

2.4

4

1.038

Thiamin

mg

0.078

4

0.007

Riboflavin

mg

0.061

4

0.005

Niacin

mg

0.557

4

0.076

Pantothenic acid

mg

0.800

4

0.152

Vitamin B-6

mg

0.209

4

0.014

Folate, total

µg

11

4

1.685

Folic acid

µg

0

0

0.000

Folate, food

µg

11

4

1.685

Folate, DFE

mcg_DFE

11

0

0.000

Choline, total

mg

12.3

0

0.000

Vitamin B-12

µg

0.00

0

0.000

Vitamin B-12, added

µg

0.00

0

0.000

Vitamin A, RAE

mcg_RAE

709

0

0.000

Retinol

µg

0

0

0.000

Carotene, beta

µg

8509

43

224.125

Carotene, alpha

µg

7

41

3.110

Cryptoxanthin, beta

µg

0

38

0.000

Vitamin A, IU

IU

14187

0

0.000

Lycopene

µg

0

5

0.000

Lutein + zeaxanthin

µg

0

1

0.000

Vitamin E (alpha-tocopherol)

mg

0.26

2

0.000

Vitamin E, added

mg

0.00

0

0.000

Tocopherol, beta

mg

0.01

2

0.000

Tocopherol, gamma

mg

0.00

2

0.000

Tocopherol, delta

mg

0.00

2

0.000

Vitamin D (D2 + D3)

µg

0.0

0

0.000

Vitamin D

IU

0

0

0.000

Vitamin K (phylloquinone)

µg

1.8

2

0.000

Dihydrophylloquinone

µg

0.0

2

0.000

Lipids
Fatty acids, total saturated

g

0.018

0

0.000

4:0

g

0.000

0

0.000

6:0

g

0.000

0

0.000

8:0

g

0.000

2

0.000

10:0

g

0.000

2

0.000

12:0

g

0.000

2

0.000

14:0

g

0.000

2

0.000

15:0

g

0.000

2

0.000

16:0

g

0.018

2

0.000

17:0

g

0.000

2

0.000

18:0

g

0.001

2

0.000

20:0

g

0.000

2

0.000

22:0

g

0.000

2

0.000

24:0

g

0.000

2

0.000

Fatty acids, total monounsaturated

g

0.001

0

0.000

14:1

g

0.000

2

0.000

15:1

g

0.000

2

0.000

16:1 undifferentiated

g

0.000

2

0.000

17:1

g

0.000

2

0.000

18:1 undifferentiated

g

0.001

2

0.000

20:1

g

0.000

2

0.000

22:1 undifferentiated

g

0.000

2

0.000

20:2 n-6 c,c

g

0.000

2

0.000

Fatty acids, total polyunsaturated

g

0.014

0

0.000

18:2 undifferentiated

g

0.013

2

0.000

18:3 undifferentiated

g

0.001

2

0.000

18:4

g

0.000

2

0.000

20:3 undifferentiated

g

0.000

2

0.000

20:4 undifferentiated

g

0.000

2

0.000

20:5 n-3 (EPA)

g

0.000

2

0.000

22:5 n-3 (DPA)

g

0.000

2

0.000

22:6 n-3 (DHA)

g

0.000

2

0.000

Cholesterol

mg

0

0

0.000

Phytosterols

mg

12

0

0.000

Amino acids
Tryptophan

g

0.031

0

0.000

Threonine

g

0.083

0

0.000

Isoleucine

g

0.055

0

0.000

Leucine

g

0.092

0

0.000

Lysine

g

0.066

0

0.000

Methionine

g

0.029

0

0.000

Cystine

g

0.022

0

0.000

Phenylalanine

g

0.089

0

0.000

Tyrosine

g

0.034

0

0.000

Valine

g

0.086

0

0.000

Arginine

g

0.055

0

0.000

Histidine

g

0.031

0

0.000

Alanine

g

0.077

0

0.000

Aspartic acid

g

0.382

0

0.000

Glutamic acid

g

0.155

0

0.000

Glycine

g

0.063

0

0.000

Proline

g

0.052

0

0.000

Serine

g

0.088

0

0.000

Other
Alcohol, ethyl

g

0.0

0

0.000

Caffeine

mg

0

0

0.000

Theobromine

mg

0

0

0.000

Source: USDA National Nutrient Database for Standard Reference, Release 24 (2011)

 

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18 Responses to “Sweet Potato – a Versatile Healthy Food”

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    • March 2, 2012 at 4:17 pm #

      I think your bread looks fantastic. Looks like a tertpy good braid to me. I think my husband and I could eat 30 pounds of sweet potatoes! It might take a while and we might turn orange in the meantime but I bet we could do it..Way to start the week Biz. Hope you’re having a great day!!

      • May 16, 2012 at 2:03 pm #

        Thanks for your comment. I’m a huge fan of sweet potatoes as well…especially sweet potato french fries!

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  4. Andressa
    March 2, 2012 at 11:39 am #

    Hey Dani!Just wentad to share what I think is the best and most well-received sweet potato dish. I cut the sp’s in wedges and cover them in olive oil, italian spice mix, garlic powder and a tiny bit of pepper and curry powder. I then cut up some white onion in strips and mix. Lay them on a cookie sheet that is covered in parchment paper (youll thank me for that one) and cook at 450 for about 20-25 mins. My freinds cant get enough!Ciao

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