Sweet Potatoes Are Packed With Incredible Nutrition

There are countless varieties of potatoes grown worldwide, although some types of potatoes are readily more available than others. The Sweet potato (Ipomoea batatas) is a nutritious and incredibly delicious vegetable. Sweet potatoes differ from other types of potatoes in appearance, taste, and nutrition. They are very filling and can be eaten boiled, baked, steamed, or fried. It is creamy and soft and, thus, perfect as an ingredient in several pie recipes. This does explain why most people think of the vegetable as merely a dessert ingredient. 


Sweet potatoes are packed with vitamins. They are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids. Scientific research shows that sweet potatoes are among the best sources of Vitamin A (in the form of Beta-carotene); a medium one contains more than 100 percent of the daily recommended intake (USDA). Although sweet potatoes are usually orange, they are also found in white, red, pink, violet, yellow, and purple colors. The sweet potato is an underground tuber and is grown in warm climates or seasons.

Sweet potatoes are considered a medium to high glycemic index (GI) food, with a GI value of 63 (according to HSPH). The GI refers to how quickly a food raises your blood sugar after eating. Hence, large amounts in this vegetable’s single meal may be unsuitable for persons with type 2 diabetes. Boiling has been discovered to be associated with lower GI values than baking, frying, or roasting. Boiling sweet potatoes also retains more beta-carotene and makes the nutrients easier for the body to absorb. 

Moreover, cooking sweet potatoes with the skin helps prevent the loss of nutrients, including vitamin C and beta-carotene. Sweet potatoes contain no fat, are relatively low in sodium, and have fewer calories than white potatoes. According to HSPH, Sweet potatoes are also high in vitamin C, potassium, and fiber. 

Health Benefits

The sweet potato not only contains many nutrients, but it is also packed with numerous medicinal benefits. Scientists have found out that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties.

Here are a couple of health benefits of taking sweet potatoes 

  • Helps maintain eyesight and promote healthy vision
  • Plays an essential role in enhancing immunity
  • Helps reduce blood pressure and stroke risk
  • Lower LDL cholesterol (also known as “bad” cholesterol) 
  • Defends the body against free radicals damage.

The fiber, vitamins, and phytonutrients that sweet potatoes contain are beneficial to both your body and mind. Be sure to toss them into your cart on your next grocery shopping.

Derrick James
the authorDerrick James
Derrick Williams: Derrick, a political analyst turned blogger, covers national and global politics with clarity and depth. His thoughtful, unbiased reporting makes his blog a highly trusted resource.