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Sweet Potatoes: Properties And Benefits

The sweet potato, also called American potato or batata, is a sweet-tasting tuber belonging to the Convolvulaceae family. It is developed practically worldwide, notwithstanding its name recommending it is of American beginning. Its skin changes in variety from red/orange to brown and white.

Inside, nonetheless, it may be yellow, orange and now and again even purplish. Yams are flavorful and supplement-rich food. Moreover, they are a fantastic wellspring of energy as they are wealthy in complex starches, which are additionally helpful for people who practice sports. This article will show sweet potatoes’ properties, benefits and many uses.

Potatoes And Sweet Potatoes: What Are The Differences?

Potatoes and sweet potatoes (also called “American potatoes” or “batatas”) are tubers like one another, however not to an extreme: they are indistinguishable in shape yet have two distinct flavors. The distinction between potatoes and yams is very apparent in the plant field: the potato is the tuber created by Solanum tuberosum, while the yam is the rhizo tuber created by Ipomea batatas.

They are this way: two sorts of “tubers” emerge from plants of various families: the average potato is created from Solanaceae (on a standard with tomato and aubergine). At the same time, the yam has a place with the Convolvulaceae family, a gathering of plants for the most part known for their fancy use (with the names of “lovely during the day” or “climbing ringers”) and their presence in gardens as tireless weeds (known as “bindweed” or “normal bindweed”).

Sweet Potato’s Properties And Nutritional Values

It has numerous nutrients and beneficial substances for our bodies. In addition, it is rich in the following:

  1. fibers
  2. Vitamin A, B6 and C: Vitamin A is a powerful antioxidant that helps our body fight cell damage. Vitamins instead of group B have the task of improving our brain functions and our metabolism;
  3. Mineral salts: such as magnesium, potassium, calcium, manganese, phosphorus, sodium and zinc;
  4. Carotenoids: which give the sweet potato its orange color. 

100 g of sweet potatoes provide approximately 80 calories, mainly composed of:

  1. Complex carbohydrates: about 20g  
  2. Fibers: about 3g  

They also have a fair amount of protein and are low in fat. Thanks to these nutritional values, sweet potatoes are excellent food, even for those on a diet.


The benefits of sweet potatoes are many. Here are some of them:

  1. Antioxidant and anti-ageing: thanks to the presence of flavonoids, anthocyanins and carotenoids;
  2. Reduces cholesterol and blood sugar: thanks to the presence of a substance called Cajapo present in the peel;
  3. They give energy during workouts
  4. Perfect as a pre-workout: the carbohydrates of which it is composed are a mix of complex and simple carbohydrates;
  5. Check blood sugar levels: when eaten with the peel, it has a relatively low glycemic index compared to other carbohydrate-rich foods. Therefore perfect for those suffering from diabetes and hypoglycemia, as it does not tend to raise blood sugar levels.


Its slightly sweet taste makes the sweet potato a multi-purpose food. Although it may seem challenging to prepare, it is easier than you think. We can boil them and create a delicious purée, cook them in the oven in strips or fry them like regular chips.

A delicious recipe that can be made with sweet potatoes is Baked Potatoes, that is, cooking the whole sweet potato in the oven and stuffed with vegetables, cheeses, etc. We can also use it in sweet recipes such as muffins, cakes and brownies. Finally, sweet potatoes can be used not only as a pre-workout snack but also for those who want to integrate excellent nutrients into their diet to promote general health and prevent disease.

Also Read: Fiber Foods: Best Options To Include In The Diet

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