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Sweet Potato, health benefits, serving options and more

Updated on January 7, 2013
Sweet Potato, Health Benefits, Serving Options and More
Sweet Potato, Health Benefits, Serving Options and More | Source

All you need to know about Sweet Potato

I was first introduced to Sweet Potato at a night hosted for the Papua New Guinean's who were being hosted in our homes, a cultural experience. I remember liking the sweet potato even then, at the young age of 8.

It wasn't until much later that I found sweet potato again, when I was looking for healthy foods for a well rounded diet.

Serving Sweet Potato

There are many ways to serve sweet potato, broiled, boiled, roasted, stir fried, even baked in to pies as a dessert. It is even acceptable to serve raw, however it is not as sweet raw as when it has been cooked.

As advertised sweet potato is sweet tasting.

Recipes using sweet potato

Sweet Potato Salad, with no oil

Other names for sweet potato

Yams: Even though Sweet potatoes aren't a type of Yam, in American and Canada are sometimes found by this name.

Ipomoea Batatas is the scientific name

Health Benefits of Sweet Potato

High in anti-oxidants, these help remove "free radicals" which cause damage and aging.


Low GI (good for diabetics) - which means releases its sugars slowly in to the blood stream, as opposed to the white regular potatoes which are high GI, and release the sugar quickly which causes spikes in insulin which can cause havoc for people with diabetes and other blood sugar imbalances.

High in fiber, to obtain the best and highest fiber content it needs to be eaten with the skin on to get the insoluble as well as soluble fiber.

Helps reduce cholesterol, from the plant sterols which are naturally occurring in the sweet potato

Weight loss and Sweet Potato

As sweet potato is as filling as white potatoes, and yummy in their own right, swapping to eat sweet potatoes could make a difference to your weight loss goals. Particularly if all you want to eat is mashed potatoes for dinner one night, just swap the white for the orange.

Sweet potato also gives the full feeling you crave.

Healthier skin and hair

With the anti-oxidants and high vitamin A, content, your skin and hair will shine.

Shopping for Sweet Potatoes and then storing and caring for them

When selecting a sweet potato ensure there is no mold or shriveled up bits on the sweet potato as cutting it off, doesn't solve the problem as it may have started to affect the overall sweetness of the sweet potato.

Don't store in the fridge, above 50 degrees Fahrenheit (10 degrees Celsius) and below 85 degrees Fahrenheit (30 degrees Celsius)

Sweet Potato

Nutrition Facts
Serving size: 3 oz (85g)
Calories 90
Calories from Fat0
% Daily Value *
Fat 0 g
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 21 g7%
Sugar 4 g
Fiber 3 g12%
Protein 2 g4%
Cholesterol 0 mg
Sodium 36 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Vitamin and Mineral Breakdown in Sweet Potato

Water makes up 77% percent of the sweet potato.

Vitamin A: 14,218 iu (great for vision)

Carotenoid (the orange colour) 11,552 mcg

Calcium - 38 mg (this is .38% of your daily calcium needs)

Vitamin B6 <1 mg

Folic Acid 6 mg

Pantothenic Acid 1 mg

Vitamin C 20 mg (not more than a orange, but less messy)

Magnesium 27 mg (more than wholewheat bread)

Maganese 1 mg

Potassium 415 mg (more potassium than a banana)


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