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Sweet potatoes, known scientifically as Ipomoea batatas, are a nutritious root vegetable renowned for their sweet taste and vibrant colors. With a thin, brown skin and brightly colored flesh-most commonly orange, but also white, purple, or yellow-sweet potatoes are versatile and can be eaten whole or peeled. The leaves are also edible.

Though often confused with regular white potatoes, sweet potatoes belong to the bindweed family, unlike white potatoes, which are part of the nightshade family.

Carbohydrate Content and Nutritional Profile

Sweet potatoes are rich in carbohydrates and fiber, serving as storage organs for plant energy. Compared to regular potatoes, they have higher total carbs, sugar, and fiber but lower starch. Despite their carb content, sweet potatoes are packed with health-promoting phytonutrients.

Impact of Cooking on Nutritional Value

Cooking sweet potatoes reduces beta-carotene levels, though boiling retains more compared to baking. Interestingly, cooking increases their vitamin C content.

Health Benefits

Below are the different health benefits of eating sweet potatoes, as shared by Good Food:

1. Immune Function: Beta-carotene in sweet potatoes supports immune function by maintaining mucous membranes in the respiratory system and gut. Polysaccharides in purple varieties may stimulate immune responses.

2. Brain and Nervous System: Protective compounds in sweet potatoes, such as phenols and anthocyanins, may support brain health by reducing neurotoxicity and promoting brain-derived neurotrophic factor (BDNF), essential for memory and learning.

3. Liver Protection: Anthocyanins in sweet potatoes may protect the liver by lowering inflammation and reducing free radical damage.

4. Type-2 Diabetes Management: Moderate consumption of sweet potatoes and their leaves may improve blood sugar regulation in type-2 diabetes, though more research is needed.

5. Cancer Risk Reduction: While no food can prevent cancer, a healthy diet may reduce the risk. Sweet potatoes, particularly the purple variety, are rich in antioxidants that help combat free radical damage, potentially lowering cancer risk.

6. Heart Health: High in potassium, sweet potatoes help manage sodium levels, promoting healthy blood pressure and reducing heart disease risk.

7. Eye Health: Rich in beta-carotene, sweet potatoes support eye health by converting to vitamin A, crucial for night vision and overall eye function. Purple sweet potatoes also contain anthocyanins, which benefit the eyes.

8. Digestive Health: High in fiber, sweet potatoes promote a healthy digestive system. Research suggests that plant sterols in sweet potatoes may protect against digestive issues and ulcers.

Safety and Dietary Considerations

Generally safe for most people, sweet potatoes contain oxalates, which can inhibit mineral absorption and contribute to kidney stones. Those with existing kidney stones or at high risk should limit high-oxalate foods.

Sweet potatoes are a nutritious and affordable addition to a balanced diet, offering numerous health benefits. They are a valuable source of vitamins, minerals, and plant compounds, making them an excellent alternative to other carb-rich foods. For personalized dietary advice, consult a GP or registered dietitian.