Sweet Potatoes


Sweet Potatoes (Ipomoea batatas) aka: Kumara, Louisiana Yam, Yellow Yam, and Yam (though not to be confused with actual yams), are an oval shaped root of many colors and kinds. Typically having a thin brown skin, the flesh can be white, yellow, and most commonly, orange.

Health Benefits of Sweet Potatoes:
  • Protection Against Heart Disease
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Osteoporosis�Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • Sweet potatoes do not spike your blood sugar, unlike white or "Irish" potatoes, and in fact, may help regulate insulin and blood sugar levels. As such, sweet potatoes are more filling and will not increase type II diabetes risk. Sweet potatoes also have antibacterial and fungicidal properties.
    *Some of these health benefits are due to the nutrients highly concentrated in Sweet Potatoes, and may not necessarily be related to Sweet Potatoes.

Natural vitamins, minerals, and nutrients found in Sweet Potatoes: Carbohydrates | Vitamin B1 (Thiamin) | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Dietary Fiber | Magnesium | Phosphorus | Manganese | Potassium | Copper |

Click here to compare these nutrition facts with other vegetables.
Nutrition Facts
Sweet potato raw unprepared   
Serving Size 100gg
Calories 86
% Daily Value*
Total Fat 0.05g0%
    Saturated Fat 0.018g0%
Cholesterol 0mg0%
Sodium 55mg2%
Total Carbohydrate 20.1g7%
    Dietary Fiber 3g12%
    Sugar 4.2g~
Protein 1.6g~
Vitamin A284%Vitamin C4%
Calcium3%Iron3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 14187IU284%
    Retinol equivalents 709μg~
    Retinol 0μg~
    Alpha-carotene 7μg~
    Beta-carotene 8509μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 2.4mg4%
Vitamin D 0IU (0μg)0%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.26mg1%
Vitamin K 1.8μg2%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg0%
Thiamin 0.078mg5%
Riboflavin 0.061mg4%
Niacin 0.557mg3%
Pantothenic acid 0.8mg8%
Vitamin B6 0.209mg10%
Folate 11μg3%
    Folic Acid 0μg~
    Food Folate 11μg~
    Dietary Folate Equivalents 11μg~
Choline 12.3mg~
Lycopene 0μg~
Lutein+zeazanthin 0μg~
Minerals  %DV
Calcium 30mg3%
Iron 0.61mg3%
Magnesium 25mg6%
Phosphorus 47mg5%
Sodium 55mg2%
Potassium 337mg10%
Zinc 0.3mg2%
Copper 0.151mg8%
Manganese 0.258mg13%
Selenium 0.6μg1%
Water 77.28g~
Ash 0.99g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
4.3%
Percent Water Composition 77.3%
Protein to Carb Ratio (g/g) 0.08
Omega 3 to Omega 6 Ratio0.08
Omega 6 to Omega 3 Ratio13
Total Omega 3s1mg
Total Omega 6s13mg

How to choose Sweet Potatoes: You want to pick sweet potatoes with a smooth outer skin that are hard to the touch. Watch out for any wrinkling, as this is a sign of aging. Also, give the potato a good smell. Really fresh sweet potatoes will smell like the earth, or like a root you just dug out of the ground, these are the kind you want to buy!

Climate and origin: First cultivated in Peru, sweet potatoes thrive in tropical climates with lots of rain and are grown worldwide.

Taste: Taste depends on variety and preparation. White sweet potatoes impart a nutty taste and flour-y texture. Yellow and orange sweet potatoes will be moist and sweet, becoming sweeter the longer your cook them and let the sugars caramelize. Sweet potatoes can be eaten raw and tend to taste like a starchy carrot.

Substitutes with more vitamins: Carrots, Squash

Miscellaneous information: Sweet potatoes are actually unrelated to white or "Irish" potatoes and come from the Binweed, or Morning Glory, family. Cultivated for centuries in medieval times the sweet potato was thought to be an aphrodisiac, however, results of this claim are varied.

Similar tasting produce: Carrots, Squash, Mamey Sapote, Yams, Taro Root





Advertisement


▼ Comments
     (Click to expand)

comments powered by Disqus

▼ Click to see more comments...

▼ References
     (Click to expand)

  1. Office Of Dietary Supplements Fact Sheet
  2. Appel LJ. Nonpharmacologic therapies that reduce blood pressure: A fresh perspective. Clin Cardiol 1999;22:1111-5.
  3. Simopoulos AP. The nutritional aspects of hypertension. Compr Ther 1999;25:95-100.
  4. Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N. A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med 1997;336:1117-24.
  5. Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium: an update on physiological, clinical, and analytical aspects. Clinica Chimica Acta 2000;294:1-26.
  6. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press. Washington, DC, 1999.
  7. Paolisso G, Sgambato S, Gambardella A, Pizza G, Tesauro P, Varricchio H, D'Onofrio F. Daily magnesium supplements improve glucose handling in elderly subjects. Am J Clin Nutr 1992;55:1161-7.
  8. Altura BM and Altura BT. Magnesium and cardiovascular biology: An important link between cardiovascular risk factors and atherogenesis. Cell Mol Biol Res 1995;41:347-59.
  9. Ford ES. Serum magnesium and ischaemic heart disease: Findings from a national sample of US adults. Intl J of Epidem 1999;28:645-51.
  10. Liao F, Folsom A, Brancati F. Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. Am Heart J 1998;136:480-90.
  11. Ascherio A, Rimm EB, Hernan MA, Giovannucci EL, Kawachi I, Stampfer MJ, Willett WC. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation 1998;98:1198-204.
  12. Elisaf M, Milionis H, Siamopoulos K. Hypomagnesemic hypokalemia and hypocalcemia: Clinical and laboratory characteristics. Mineral Electrolyte Metab 1997;23:105-12.
  13. Xing JH and Soffer EE. Adverse effects of laxatives. Dis Colon Rectum 2001;44:1201-9.
  14. Mauskop A, Altura BM. Role of magnesium in the pathogenesis and treatment of migraines. Clin Neurosci. 1998;5(1):24-27.
  15. Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia. 1996;16(4):257-263.
  16. Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the prophylaxis of migraine--a double-blind placebo-controlled study. Cephalalgia. 1996;16(6):436-440.
  17. Wang F, Van Den Eeden SK, Ackerson LM, Salk SE, Reince RH, Elin RJ. Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double-blind, placebo-controlled trial. Headache. 2003;43(6):601-610.
  18. Bendich A. The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms. J Am Coll Nutr. 2000;19(1):3-12.
  19. Rude RK. Magnesium deficiency: A cause of heterogeneous disease in humans. J Bone Miner Res 1998;13:749-58.
  20. Rude KR. Magnesium metabolism and deficiency. Endocrinol Metab Clin North Am 1993;22:377-95.
  21. Kelepouris E and Agus ZS. Hypomagnesemia: Renal magnesium handling. Semin Nephrol 1998;18:58-73.
  22. Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics. Cardiology 1994;84 Suppl 2:48-56.
  23. Kobrin SM and Goldfarb S. Magnesium Deficiency. Semin Nephrol 1990;10:525-35.
  24. Lajer H and Daugaard G. Cisplatin and hypomagnesemia. Ca Treat Rev 1999;25:47-58.
  25. Tosiello L. Hypomagnesemia and diabetes mellitus. A review of clinical implications. Arch Intern Med 1996;156:1143-8.
  26. Paolisso G, Scheen A, D'Onofrio F, Lefebvre P. Magnesium and glucose homeostasis. Diabetologia 1990;33:511-4.
  27. Elisaf M, Bairaktari E, Kalaitzidis R, Siamopoulos K. Hypomagnesemia in alcoholic patients. Alcohol Clin Exp Res 1998;22:244-6.
  28. Abbott L, Nadler J, Rude RK. Magnesium deficiency in alcoholism: Possible contribution to osteoporosis and cardiovascular disease in alcoholics. Alcohol Clin Exp Res 1994;18:1076-82.
  29. Rude RK, Shils ME. Magnesium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:223-247.
  30. Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249.
  31. Schwartz R, Walker G, Linz MD, MacKellar I. Metabolic responses of adolescent boys to two levels of dietary magnesium and protein. I. Magnesium and nitrogen retention. Am J Clin Nutr. 1973;26(5):510-518.
  32. Shils ME. Magnesium. In Modern Nutrition in Health and Disease, 9th Edition. (edited by Shils, ME, Olson, JA, Shike, M, and Ross, AC.) New York: Lippincott Williams and Wilkins, 1999, p. 169-92.
  33. Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr. 1994;13(5):479-484.
  34. Torsten Bohn, Lena Davidsson*, Thomas Walczyk and Richard F. Hurrel Fractional magnesium absorption is signi?cantly lower in human subjects from a meal served with an oxalate-rich vegetable, spinach, as compared with a meal served with kale, a vegetable with a low oxalate content. Laboratory for Human Nutrition, Institute of Food Science and Nutrition, Swiss Federal Institute of Technology, Zurich, Switzerland (Received 27 May 2003 – Revised 7 November 2003 – Accepted 28 November 2003
  35. FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs)
  36. Charles Coudray, Christian Demigné, and Yves Rayssiguier. Effects of Dietary Fibers on Magnesium Absorption in Animals and Humans. J. Nutr. January 1, 2003 vol. 133 no. 1 1-4.
  37. R. A. McCance, E. M. Widdowson, and H. Lehmann. The effect of protein intake on the absorption of calcium and magnesium. Biochem J. 1942 September; 36(7-9): 686–691.
  38. Leach RM, Harris ED. Manganese. In: O'Dell BL, Sunde RA, eds. Handbook of nutritionally essential minerals. New York: Marcel Dekker, Inc; 1997:335-355.
  39. Freeland-Graves J, Llanes C. Models to study manganese deficiency. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994.
  40. Reginster JY, Strause LG, Saltman P, Franchimont P. Trace elements and postmenopausal osteoporosis: a preliminary study of decreased serum manganese. Med Sci Res. 1988;16:337-338.
  41. Odabasi E, Turan M, Aydin A, Akay C, Kutlu M. Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis? Ann Acad Med Singapore. 2008;37(7):564-567.
  42. Keen CL, Zidenberg-Cherr S. Manganese. In: Ziegler EE, Filer LJ, eds. Present Knowledge in Nutrition. 7th ed. Washington D.C.: ILSI Press; 1996:334-343.
  43. Carl GF, Gallagher BB. Manganese and epilepsy. In: Klimis-Tavantzis DL, ed. Manganese in health and disease. Boca Raton: CRC Press, Inc; 1994:133-157.
  44. Blaurock-Busch, E. Wichtige Nahrstoffe fur Gesunde Haut und Haare, Kosmetik Internat. 3/87.
  45. Collipp, P.J., et al. Manganese in infant formulas and learning disability. Ann. Nutr. Metab. 27(6):488-494, 1983.
  46. Office of Dietary Supplements Fact Sheet: Vitamin B6
  47. New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
  48. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
  49. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
  50. Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
  51. Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
  52. Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
  53. Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
  54. Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
  55. Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
  56. Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
  57. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
  58. Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
  59. http://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html