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Super Foods that Heal - SWEET POTATO PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006

SWEET POTATO


Health Benefits of Sweet Potato

Super Foods that Heal - SWEET POTATOAn endorsement of sweet potatoes as a nutritious food helpful in the prevention of disease comes from the North Carolina Stroke Association, American Cancer Society, and the American Heart Association. And they're not the only ones noticing the attributes of sweet potatoes.

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to all other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the white potato. The Center strongly recommends eating more sweet potatoes since a nutritious diet is one that is high in fiber, provides many nutrients, is rich in complex carbohydrates, and is low in fat.

More Fiber

The sweet potato is a good source of dietary fiber, which lowers the risk for constipation, diverticulosis, colon and rectal cancer, heart disease, diabetes and obesity. The fiber in sweet potatoes provides a feeling of fullness and satiety, which helps to control food intake.

More Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants, vitamin E and beta-carotene. These substances are effective in neutralizing free radicals, which are responsible for damage to cell walls and cell structures. Vitamin E also protects against heart attack and stroke by reducing the harmful effects of low-density cholesterol and preventing blood clots.

Antioxidants are essential for good brain functioning and in delay in the effects of aging on the brain. A low level of vitamin E has been linked with memory loss. A Columbia University study showed a delay of about seven months in the progression of Alzheimer's disease when subjects consumed high levels of vitamin E. This fat-soluble vitamin is found mainly in high-fat foods such as oils, nuts, and avocados. Only the sweet potato provides vitamin E without the fat and calories.

Sweet potatoes contain 30 mg (50,000 IU) of beta-carotene (vitamin A) in one cup, which is four times the USRDA. You would have to eat 23 cups of broccoli to consume the same amount of beta-carotene. Health professionals believe that carotenoids give protection from the formation of free radicals and are chemo-protective against cancer.

The Finnish study of 10,000 smokers, reviewed in the New England Journal of Medicine in 1994, tested the effects of taking beta-carotene supplements to prevent lung cancer. It was based on the earlier finding that individuals who have higher blood levels of beta-carotene have a lower incidence of lung cancer. To the researchers' horror, those who took the supplements actually had a higher rate of lung cancer and the study was discontinued. Researchers concluded that beta-carotene has a protective effect only when consumed in food, the original and best source. The nutrient-packed sweet potato is the richest source of this protective substance.

Low Glycemic Index

Different foods have different effects on blood glucose. The glycemic index is a measure of how quickly glucose is absorbed after a person eats, how high glucose rises, and how quickly it returns to normal. A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and a smooth return to normal. Fast absorption, a surge in blood glucose, and an overreaction that plunges glucose below normal are undesirable and are the result of eating foods with a high glycemic index. This distinction is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels. As a result, getting enough carbohydrates without causing glucose spikes can prove challenging. For example, white potatoes, corn, rice, and white bread all have a high glycemic index and can cause a spike and an ultimate drop in blood sugar. Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Controlling potassium distribution is a high priority for the body because it affects many aspects of homeostasis, including a steady heartbeat. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources, along with bananas and white potatoes.

Dr. Robert Cordell, emeritus professor of cardiothoracic surgery at Wake Forest University School of Medicine, highly recommends sweet potatoes. "Sweet potatoes, a readily available and wonderfully tasteful root vegetable in the southeastern United States, are frequently overlooked regarding their health value. Most remain unaware of the significant health benefits of this low-fat, high fiber vegetable that is such a rich source of vitamins A and E. Sweet potatoes, therefore, contain significant deterrents to heart disease and stroke, both of which tend to be higher in our part of the country. In addition, reports have suggested anti-cancer effects. With these facts in mind, all of us should make sweet potatoes a more frequent part of our regular diet."

Nutrition Facts

 serving size:  servings: 11.0
  Calories per serving:

calories 224.79;Calories from fat 0.5

% daily value*
 Total Fat 0.5
   Saturated Fat 0.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.49 g
   Monounsaturated fat 0.07 g
Cholesterol 0.00 mg
Sodium 421.26 mg
Potassium 713.31 mg
Total Carbohydrate 40.36 g
Net Carbohydrate 27.26 g
   Dietary fiber 13.10 g
   Sugars 0.00 g
Protien 15.35 g
Vitamin A 0.00            Vitamin C 2.12 mg
Calcium 49.56 mg             Iron 5.20 mg
Actual values are used in this label instead of % of DRV
Total Protien 26.60% 
Total Carbohydrate 69.95% 
Total Fat 3.45% 
 

Serves 1.0    •   
224.79 Calories per serving.    •    PCF Ratio: 27-70-3
Protein  per serving: 15.35 g g    •    Carbohydrate per serving: 40.36 g g    •

   Fat per serving: 0.89 g g

Ingredients:
1 cup - KIDNEY BEAN, RED, BOILED W/SALT, mature seeds

Recipe Directions:

Complete Nutrient Analysis:

 

Nutrient

 

  

Calories  224.79

Food Energy (kj) 940.52 kj

  

Protein (g) 15.35 g

Calories from Protein 59.79

 % Calories from Protein 26.60

Carbohydrates (g) 40.36 g

Calories from Carbohydrates  157.24

 % Calories from Carbohydrates 69.95

Est. Net Carbs (g) 27.26 g

Starch (g)* 0.00 g

 Sugars (g) 0.00 g

Glucose (g)* 0.00 g

Fructose (g)* 0.00 g

 Galactose (g)* 0.00 g

Sucrose (g)* 0.00 g

Lactose (g)* 0.00 g

 Maltose (g)* 0.00 g

Dietary Fiber (g) 13.10 g

   

    

Total Fat (g) 0.89 g

Calories from Fat 7.76

 % Calories from Fat 3.45

Saturated Fat (g) 0.13 g

 

  

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

 Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.07 g

Polyunsaturated Fat (g) 0.49 g

 Omega-3 (g) 0.00 g

Omega-6 (g) 0.00 g

 

  

Cholesterol (mg) 0.00 mg

Ash (g) 1.93 g

 Water (g) 118.48 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

 % Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          0.00

Vit-B1 Thiamine (mg)            0.28 mg

Vit-B2 Riboflavin (mg)                 0.10 mg

Vit-B3 Niacin (mg)                  1.02 mg

Vit-B5 Pantothenic Acid (mg)    0.39 mg

Vit-B6 Pyridoxine (mg)           0.21 mg

Total Folate (mcg)                        230.10 mcg

Folate, Food (mcg)                  230.10 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          230.10 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         2.12 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.00 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  0.00 mcg

Minerals

Calcium (mg)          49.56 mg

Magnesium (mg) 79.65 mg

 Phosphorus (mg) 251.34 mg

Potassium (mg)     713.31 mg

Sodium (mg)         421.26 mg

 Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.43 mg

 Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                5.20 mg

 Manganese (mg)   0.84 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     2.12 mcg

 Zinc (mg)                 1.89 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

 Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

 Vit-A (mcg_RAE) 0.00 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 0.00 mcg

 Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

 Lutein+zeaxanthin (mcg)  0.00 mcg

Amino Acids

Histidine (g)*0.43 g

Isoleucine (g)*0.68 g

 Leucine (g)*1.23 g

Lysine (g)*1.05 g

Methionine (g)*0.23 g

 Phenylalanine (g)*0.83 g

Threonine (g)*0.65 g

Tryptophan (g)*0.18 g

 Valine (g)*0.80 g

Alanine (g)*0.64 g

Arginine (g)*0.95 g

 Aspartic acid (g)*1.86 g

Cystine (g)*0.17 g

Glutamic acid (g)*2.34 g

 Glycine (g)*0.60 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.65 g

 Serine (g)*0.84 g

Tyrosine (g)*0.43 g

 

  

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

 FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

 FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

 FA 16:0 (g)0.11 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.01 g

 FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

  

     Monounsaturated Fatty

Acids

 The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

 FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

 FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.07 g

FA 18:1 c (g)*0.00 g

 FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

 FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

  

       Polyunsaturated Fatty

Acids

 More good fats

FA 18:2 undifferentiated (g)0.19 g

FA 18:2 n-6 c,c (g)*0.00 g

 FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

 FA 18:3 undifferentiated (g)0.30 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

 FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

 FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

 FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

  

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.
Last Updated ( Friday, 16 February 2007 )
 
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