Las propiedades del boniato para la salud

What is a sweet potato?

The sweet potato ( Ipomoea batatas ) is a starchy, sweet-tasting root vegetable. It has a thin, brown outer skin with brightly colored flesh, most commonly orange, although other varieties include white, purple, or yellow flesh. Sweet potatoes can be eaten whole or peeled, and the leaves of the plant are also edible.

Sweet potatoes and potatoes are not related. Botanically, the sweet potato belongs to the nightshade family, while the white potato belongs to the nightshade family.

Properties of sweet potatoes

1. Helps reduce the risk of cancer
2. Strengthens digestive health
3. Controls type 2 diabetes
4. Good for eye health
5. Helps immune function
6. It is good for the nervous system
7. May support heart health
8. Protects the liver
9. It is low in fat
10. It has a good nutritional value for money

Nutritional profile of sweet potato

An 80g serving of sweet potato (steamed) provides:

• 67kcal / 285kj
• 0.9g of protein
• 0.2g of fat
• 16.3g of carbohydrates
• 6.7g of sugar
• 280mg of potassium
• 3012 mcg of carotenes
• 14mg of vitamin C

Is sweet potato a carbohydrate?

Edible roots like sweet potatoes are rich in carbohydrates and fiber. This is because they act as storage organs for the plant, storing energy for periods of inactivity. Root vegetables vary in their balance of starches, sugars, and other carbohydrates, including fiber: sweet potatoes are higher in total carbohydrates, sugars, and fiber, but lower in starch than white potatoes.

Although sweet potatoes are a source of carbohydrates, being a tuber, they contain high amounts of other health-promoting phytonutrients .

How does cooking affect the nutritional value of sweet potatoes?

Cooking sweet potatoes reduces their beta-carotene levels, although boiling appears to retain more of it compared to baking—the good news is that cooking sweet potatoes appears to increase their vitamin C content.

Main health benefits of sweet potatoes

1. It can help reduce the risk of cancer

Although there are no "superfoods" that can prevent cancer and certain cancer risk factors are not related to diet, there is evidence that a healthy diet may reduce the risk of cancer . Fruits and vegetables are rich in antioxidants, compounds that help protect the body against damage from "free radicals." Studies have suggested that the antioxidants in the skin of sweet potatoes , especially purple sweet potatoes , may help reduce this oxidation process, thereby reducing the risk of cancer. To get the most out of your sweet potatoes, simply wash them well before cooking.

2. Strengthens digestive health

Sweet potatoes are high in fiber, which has been shown to promote a healthy digestive system . Much of the research so far has been conducted in animals, but it appears that the high levels of plant sterols (phytosterols) in sweet potatoes may have a protective effect on the digestive system and may be helpful in preventing and managing duodenal and gastric ulcers, including those due to NSAIDs (nonsteroidal anti-inflammatory drugs, such as ibuprofen).

3. Helps control type 2 diabetes

Interesting findings suggest that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type 2 diabetes. However, more evidence from well-designed trials is needed to validate these findings.

4. Good for eye health

Sweet potatoes are rich in beta-carotene; in fact, it's what gives this root its bright orange color. When we eat beta-carotene, our bodies convert it into vitamin A, which is then used to form light-sensing receptors in the eye. This is important for night vision and maintaining eye health.

A Food & Nutrition Research study found that purple sweet potatoes contain a specific group of antioxidants known as anthocyanins , which have also been shown to benefit the eyes.

5. May support immune function

Being rich in beta-carotene, sweet potatoes may also support immune function . This is because vitamin A is important for maintaining the integrity of mucous membranes in the respiratory system and gut. Animal studies also suggest that the polysaccharides (simple sugars) found in sweet potatoes , especially the purple variety, may stimulate immune responses and potentially regulate our adaptive (also known as acquired) immunity.

6. It helps strengthen the nervous system

Animal studies suggest that protective plant compounds in sweet potatoes, including phenols and anthocyanins, may support brain function. They do this by minimizing neurotoxicity and promoting the production of brain-derived neurotrophic factor (BDNF). BDNF plays an important role in nerve growth and is essential for memory and learning.

7. They promote heart health

Being a rich source of potassium , sweet potatoes help promote a healthy heart. A higher potassium intake helps manage sodium levels and, as a result, promotes healthier blood pressure, which can reduce your risk of heart disease.

8. It can be protective of the liver

Plant compounds in sweet potatoes, including anthocyanins, help protect the liver by helping to reduce inflammation and decrease free radical damage caused by oxidation.

9. They are low in fat

Interestingly, when boiled or baked, sweet potatoes are virtually fat-free. The tubers may be high in carbohydrates but provide fewer calories than an equivalent serving of pasta or rice. Furthermore, unlike pasta and rice, they contribute useful micronutrients, including beta-carotene, potassium, and vitamin C.

10. Excellent nutritional value for money

Sweet potatoes offer a favorable nutrient ratio given their low price and are an important staple food worldwide. They are a nutritious and filling addition to the diet, suitable for all ages.

Do sweet potatoes have any contraindications?

Overall, sweet potatoes are an excellent addition to a balanced diet and appear to be safe for most people, with very few reported cases of allergy . However, they contain compounds called oxalates , which bind to calcium and other minerals, inhibiting their absorption. Too much oxalate in the diet can cause kidney stones . If you have existing kidney stones or are at high risk of developing them, you should minimize your consumption of high-oxalate foods.

Sweet potatoes are an excellent source of vitamins, minerals, and plant compounds, including beta-carotenes.

If you have questions or concerns about your diet and health, consult your doctor or registered dietitian.

Healthy recipes with sweet potato

Sweet potato pie

Spicy sweet potatoes en papillote

Vegan sweet potato burgers

Sweet potato and carrot cream

Air Fryer Sweet Potato Chips

Did you like this? Read more:

Top 5 Health Benefits of Blueberries
The Health Benefits of Ginger
The Top 5 Health Benefits of Olive Oil
Six Reasons to Eat Legumes

This article was last reviewed on March 27, 2024 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist who works with both private clients and the corporate sector.

All health content is provided for general information only and should not be treated as a substitute for medical advice from your own physician or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our terms and conditions for more information.