Sweet Potato Nutrition Facts
We may find ourselves disagreeing on many things. Politics, music, what Netflix series to watch. But one thing we can all agree on is that sweet potato wedges are one of the most delicious things to ever grace our tastebuds! They are also jam-packed with nutrition and have a huge variety of health benefits ranging from improved cardiovascular health and ameliorated eyesight! Unless you are allergic, there really is no reason not to consume this sweet, starchy root vegetable. They come in a variety of sizes and colors, such as orange, white, and purple, and are incredibly easy to add to your diet. Let’s get into the sweet potato nutrition facts!
Sweet Potato Nutrition Facts: What Does It Contain?
The following nutrition information is for 1 medium (5" long) raw sweet potato (130 grams).
Calories: 112
Fat: 0.1g
Sodium: 71mg
Carbohydrates: 26g
Fiber: 3.9g
Sugars: 5.4g
Protein: 2g
As you can see from this sweet potato nutrition facts list, they are super low in fats and calories and are also an excellent source of fiber which promotes optimal gut health! Moreover, sweet potatoes are very high in vitamin A and potassium while also providing some calcium, iron, magnesium, and folate, all of which have a range of health benefits which I will get into below!
Sweet Potato Nutrition Facts: Health Benefits
Here are some surprising sweet potato nutrition facts that you may or may not be aware of!
1. May Aid Cancer Prevention
One of the main sweet potato nutrition facts is that they are packed with antioxidants that have been studied for cancer prevention and treatment. Purple sweet potatoes are especially high in anthocyanins which appear to promote programmed cell death (apoptosis) of cancer cells.
While more research needs to be carried out on the full health benefits of sweet potatoes in regards to cancer prevention, for most people, there are minimal risks associated with eating sweet potatoes.
2. Protects Vision
You may or may not have heard of beta carotene, an orange pigment that is essential for eye health, but sweet potatoes are abundant with it! One cup of sweet potatoes provides 11.3 milligrams of beta carotene. When combined (or even by itself) with vitamin C, zinc, and copper (all present in sweet potatoes), 15 milligrams of beta carotene is proven to protect against age-related macular degeneration. This is definitely one of the more unusual sweet potato nutrition facts!
3. Supports Cardiovascular Health
Sweet potatoes are full of anthocyanins, which are associated with anti-inflammatory effects that help to lower the risk of heart disease. Certain pro-inflammatory cytokines appear to be suppressed in response to purple sweet potato extract. Moreover, the fiber in any vegetable is known to reduce cholesterol, while the high potassium levels of sweet potatoes keep blood pressure down!
4. Aids Diabetes Management
Given it has ‘sweet’ in its name, this is one of the more surprising sweet potato nutrition facts. According to the American Diabetes Association, sweet potato is considered to be low on the Glycemic Index (a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels). This means that it fits well into a healthy eating plan for diabetes management. They are also a great way to counteract the intake of higher GI foods, such as pineapples or pasta. Additionally, replacing regular potatoes with sweet potatoes will boost the nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber!
5. May Enhance Brain Function
As mentioned, sweet potatoes (particularly purple sweet potatoes) are full of anthocyanins that protect the brain by reducing inflammation and any damage caused by free radicals. Supplementing your body with anthocyanin has been proven to boost learning and memory in mice, most likely due to its antioxidant properties.
While no studies have been done to test these effects in humans, diets rich in fruits, vegetables, and antioxidants have been associated with a 13% lower risk of mental decline and dementia.
Sweet Potato Nutrition Facts: Adverse Effects & Allergies
Despite its many health benefits, there are some, albeit very little, adverse effects associated with the consumption of sweet potato. One of these minimal side effects comes from eating a high volume of beta-carotene-rich veggies, like sweet potatoes, carrots, or pumpkin. Sometimes your skin can begin to take on an orange undertone if they aren’t eaten in moderation. Bet you weren’t expecting to read that on this sweet potato nutrition facts blog!
This adverse effect is the result of an uncommon condition called carotenemia. Although it may seem shocking, carotenemia is not that dangerous and in most cases goes away on its own when coupled with a more balanced intake of a variety of foods.
Sweet potatoes are not among the more common allergens, but the nature of food allergies is that they can develop at any age in response to any type of food. Symptoms from rashes, vomiting or swelling to anaphylaxis, which is potentially life-threatening can occur if not careful. If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation.
