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Sweet
potato -
Sweet Potato Ranks Number One In Nutrition |
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| 1. Sweet Potato Facts |
2. Tips for Cooking
and Storage |
3. Types of Sweet Potato
(Australia) |
4. Nutritional value |
5. Health Benefits |
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Sweet
Potato Facts |
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| The sweet potato
(Ipomoea batatas) is a dicotyledonous plant belonging
to the family Convolvulaceae. Sweet potatoes are one
of the oldest vegetables known to mankind. They have
roots, whereas regular potatoes are tubers (underground
stems). |
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History
and Origin |
The origin and domestication of the sweet potato
is thought to be either Central America or South
America. In Central America, sweet potatoes were
domesticated at least 5,000 years ago. In South
America, Peruvian sweet potato remnants have been
dated back as far as 8000 BC.
In one of history's mysteries, Polynesians in the
South Pacific were growing sweet potatoes as early
as 1200 A.D. In fact, the native South American
vegetable was the Maoris’ principle food when Captain
Cook first reached New Zealand in 1769.
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Tips
for Cooking and Storage |
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| Cooking
methods for sweet potatos can include; |
• Baking |
• Barbecuing |
• Blanching (cooking) |
• Boiling |
• Braising |
• Casserole cooking |
• Deep frying |
• Microwave cooking |
• Pressure cooking |
• Puree |
• Roasting |
• Shallow frying |
• Slow cooker |
• Steaming |
• Stewing |
• Wok cooking |
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Sweet potatos
are a very versatile vegetable, which can be cooked
in multitudes of ways. |
Tips for Cooking Potatos
(coming soon) |
| Avoid
Raw Potatoes |
There can be dangers
associated with eating raw potatos, particularly green
ones. Raw potatos can have a high concentration of
solanine, know as a dangerous toxin. Raw potatoes
can also contain anti-nutrients. Anti nutrients are
natural or synthetic compounds that interfere with
the absorption of nutrients. |
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| Storage |
| Sweet potatos
should be stored in a dark, dry, cool, well ventilated
area. Under good conditions sweet potato's should
keep fresh for up to ten days. |
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Types
of Sweet Potato (Australia) |
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| Sweet
potatos grown and sold in Australia, include; |
• Beauregar |
• Northern Star
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• Wspf |
• Kestle |
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There
are 4 main types of sweet potato grown and sold in
Australia |
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Beauregard - The
Beauregard has a rose/gold smooth skin, with a moderately
deep orange flesh. Over 90% of sweet potatoes sold
in Australia are Beauregard. |
Northern
Star - The Northern Star has a red purple
skin, with bright, white flesh. This is the second
most popular sweet potato in Australia with around
8% of sales. |
WSPF - The
WSPF has a white skin with white and purple flesh.
Around 2% of Australian sweet potato production is
devoted to WSPF |
Kestle -
The Kestle has a white skin, with cream to
white flesh. Only small amounts of this sweet potato
are grown in Australia. |
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Sweet
Potato Nutritional Value |
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| The
Center for Science in the Public Interest (CSPI) listed
the most nutritious vegetables in the following order! |
| • Sweet potato
baked 184 |
• Potato, baked
83 |
• Spinach 76 |
• Kale 55 |
| • Mixed Vegetables 52 |
• Broccoli 52 |
• Winter Squash, Baked 44 |
• Brussels Sprouts 37 |
| • Cabbage, Raw 34 |
• Green Peas 33 |
• Carrot 30 |
• Okra 30 |
| • Corn on the Cob 27 |
• Tomato 27 |
• Green Pepper 26 |
• Cauliflower 25 |
| • Artichoke 24 |
• Romaine Lettuce 24 |
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| The Sweet
Potato Ranks Number One In Nutrition
The Center for Science in the Public Interest (CSPI)
have ranked the sweet potato Number One In
Nutrition. The Washington,
D.C. based non-profit watchdog and consumer advocacy
group that advocates for safer and healthier foods
have scored the sweet potato 100 points higher than
the next vegetable.
Points were given for content of dietary fiber, naturally
occurring sugars and complex carbohydrates, protein,
vitamins A and C, iron and calcium. Points were deducted
for fat content (especially saturated fat), sodium,
cholesterol, added refined sugars and caffeine. |
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Vegetables
" Sweet potato
" (
Nutritional value )
Nutritional value per 100 g
Sweet potato, cooked, baked in
skin, flesh, with salt |
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Weight
of Vegetable - 1 cup, mashed =
200 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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92 |
4.5% |
Protein |
g |
2.01 |
4.2% |
Total
lipid (fat) |
g |
0.146 |
0.2% |
Carbohydrate,
by difference |
g |
20.71 |
6.9% |
Fiber,
total dietary |
g |
3.3 |
13.2% |
Sugars,
total |
g |
6.48 |
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| Minerals |
Calcium,
Ca |
mg
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38 |
3.8%
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Iron,
Fe |
mg
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0.69 |
3.8%
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Magnesium,
Mg |
mg |
27 |
6.7% |
Phosphorus,
P |
mg |
54 |
5.4% |
Potassium,
K |
mg |
475 |
13.5% |
Sodium,
Na |
mg |
36 |
1.5% |
Zinc,
Zn |
mg |
0.32 |
2.1% |
Copper,
Cu |
mg |
0.161 |
8% |
Manganese,
Mn |
mg |
0.497 |
2.4% |
Selenium,
Se |
µg |
0.2 |
0.2% |
| Vitamins |
Vitamin
C, total ascorbic
acid |
mg |
19.6 |
32.6% |
Thiamin
(B-1) |
mg |
0.107 |
7.1% |
Riboflavin
(B-2) |
mg |
0.106 |
6.2% |
Niacin
(B-3) |
mg |
1.487 |
7.4% |
Pantothenic
acid (B-5) |
mg |
0.884 |
8.8% |
Vitamin
B-6 |
mg |
0.286 |
14.3% |
Folate
(B-9) |
µg |
6 |
1.5% |
Vitamin
B-12 |
µg |
0.00 |
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Vitamin
A, IU |
IU |
19218 |
384% |
Vitamin
E (alpha-tocopherol) |
mg |
0.71 |
2.3% |
Vitamin
D |
IU |
0 |
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Vitamin
K (phylloquinone) |
µg |
2.3 |
2.8% |
Lipids |
Saturated
Fatty Acids |
g |
0.052 |
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Monounsaturated
Fatty Acids |
g |
0.002 |
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Polyunsaturated
Fatty Acids |
g |
0.092 |
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Trans
Fatty Acids |
g |
0.000 |
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Reference
Values are based on a 2,000 Calorie
Intake, for Adults and Children
4 or More Years of Age. Your daily
values may be higher or lower
depending on your calorie needs. |
Percentages
are roughly approximated using
(RDA) Recommended Dietary Allowances
for adults. Source: USDA
United States Department of Agriculture |
Reference
Values for Nutrition - FDA
U.S. Food and Drug Administration |
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Sweet
Potato Health Benefits |
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Sweet potato is
one of the most nutrient rich
foods available. |
One
medium sized potato has over 400%
of your daily needs for vitamin
A. |
Vitamin
A benefits include; |
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Essential
for good vision, maintains health
of specialised tissues such as
the retina. |
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Beta
carotene, the precursor to vitamin
A found in vegetables, has antioxidant
properties, known for protecting
cells from the daily toxic damage
of oxidation. |
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Promotes
normal development of teeth, soft
and skeletal tissues. |
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Aids
in growth and health of skin and
mucous membranes. |
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Sweet
Potato Health Benefits |
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Sweet potato is
one of the most nutrient rich foods available. Very
high is vitamins, minerals and Carbohydrate, this
powerhouse vegetable is packed with nearly all the
beneficial nutrients. The richly colored skin pigment
and flesh of this vegetable is thought to have multitudes
of health benefits. |
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SWEET
POTATO |
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HELPS KEEP EYES STRONG
(High in Vitamin A and C) |
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POWERFUL
ANTIOXIDANT
(High in Vitamin A and C) |
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| SIGNIFICANTLY
ENHANCES WEIGH LOSS
(Good source of Fiber) |
LOWERS
RISK OF HYPERTENSION AND DIABETES
(Good source of Fiber) |
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| BLOOD
PRESSURE LOWERING
(Vitamin C and Potassium) |
MAINTAINS
NORMAL GROWTH AND DEVELOPMENT
(High in Vitamin A and C) |
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HELPS CONTROL BLOOD SUGAR LEVELS
(Good source of Fiber)
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LOWERS
CHOLESTEROL LEVELS
(Good source of Fiber) |
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| HELPS
MAINTAIN BOWEL HEALTH
(Good source of Fiber) |
GOOD
FOR YOUR CARDIOVASCULAR SYSTEM
(Vitamin B-6, Potassium and Fiber)
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HEALTH |
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There are many reasons
why the Center for Science in the Public Interest
(CSPI) have ranked the sweet potato Number One In
Nutrition. Listed below are some of sweet potato's
most notable nutrients! |
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HELPS
KEEP EYES STRONG |
| Sweet potatoes
are an excellent source of vitamin A (in the form
of beta-carotene), which is essential for
good vision, a strong immune system, and
normal growth and development. |
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POWERFUL
ANTIOXIDANT |
Sweet potatoes are
an excellent source of vitamin C (ascorbic acid),
which is known as one of the most powerful antioxidants.
Vitamin C is needed for the growth and repair of tissues
in all parts of your body. |
Vitamin C is used
to; |
• Form an important
protein used to make skin, tendons, ligaments, and
blood vessels |
• Heal wounds and
form scar tissue |
• Repair and maintain
cartilage, bones, and teeth |
• block some of
the damage caused by free radicals, substances that
damage DNA. |
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KEEPS
THE NERVOUS SYSTEM FUNCTIONING PROPERLY |
Sweet potatoes are
an excellent source of vitamin B-6 (Pyridoxine). All
B vitamins help the body convert food (carbohydrates)
into fuel (glucose), which is used to produce energy.
These B vitamins, often referred to as B-complex vitamins,
also help the body metabolize fats and protein.
B-complex vitamins are needed for healthy skin, hair,
eyes, and liver. They also help the
nervous system function properly. |
| Vitamin B-6 helps
the body make several neurotransmitters, chemicals
that carry signals from one nerve cell to another.
B-6 is needed for normal brain development and function,
and helps the body make the hormones serotonin and
norepinephrine, which influence mood, and melatonin,
which helps regulate the body clock.
Along with vitamins B12 and B9 (folic
acid), B6 helps control levels of homocysteine in
the blood. Homocysteine is an amino acid that may
be associated with heart disease. Your body needs
B6 in order to absorb vitamin B12 and to make
red blood cells and cells of the immune system. |
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LOWERS
BLOOD PRESSURE |
Sweet potatoes are
an excellent source of potassium. Epidemiological
and clinical studies show that a high-potassium diet
lowers blood pressure in individuals with both raised
blood pressure and average population blood pressure.
Prospective cohort studies and outcome trials show
that increasing potassium intake reduces cardiovascular
disease mortality. This is mainly attributable
to the blood pressure-lowering effect and may also
be partially because of the direct effects of potassium
on the cardiovascular system. |
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A high-potassium diet may also
prevent or at least slow the progression
of renal disease. An increased potassium
intake lowers urinary calcium
excretion and plays an important role
in the management of hypercalciuria and kidney
stones and is likely to decrease
the risk of osteoporosis. Low serum potassium
is strongly related to glucose intolerance, and
increasing potassium intake may prevent
the development of diabetes that occurs
with prolonged treatment with thiazide diuretics.
Reduced serum potassium increases the risk of
lethal ventricular arrhythmias in patients with
ischaemic heart disease, heart failure and left
ventricular hypertrophy, and increasing potassium
intake may prevent this. The best way to increase
potassium intake is to increase the consumption
of fruits and vegetables.
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KEEP
YOU REGULAR |
Sweet potatoes are
a good source of Fiber. Dietary fiber intake provides
many health benefits. However, average fiber intakes
for US children and adults are less than half of the
recommended levels. Individuals with high intakes
of dietary fiber appear to be at significantly lower
risk for developing coronary heart disease, stroke,
hypertension, diabetes, obesity, and certain gastrointestinal
diseases. Increasing fiber intake
lowers blood pressure and serum cholesterol levels.
Increased intake of soluble fiber improves
glycemia and insulin sensitivity in non-diabetic and
diabetic individuals. |
Fiber supplementation
in obese individuals significantly enhances
weight loss. Increased fiber intake benefits
a number of gastrointestinal disorders including the
following: gastroesophageal reflux disease,
duodenal ulcer, diverticulitis, constipation, and
hemorrhoids. Prebiotic fibers appear to enhance
immune function. Dietary fiber intake provides
similar benefits for children as for adults. |
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References |
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Sweet Potato Nutritional
Value - Sources include: USDA
United States Department of Agriculture. |
Reference Values
for Nutrition - FDA
U.S. Food and Drug Administration |
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For
More Information |
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Australian Consumer
Information " The
Sweetpotato" Australian Sweetpotato Growers
Inc. |
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