Hidden Benefits of Sweet Potatoes

Sweet potatoes are tuberous vegetables that can range in color from pale yellow to deep orange. While the terms "yam" and "sweet potato" are often used interchangeably, they are actually two different vegetables from different plant families. Yams are starchier and firmer than sweet potatoes, although they do have a similar appearance and taste. Whether they are baked, boiled, steamed, roasted or fried, sweet potatoes are a tasty addition to a meal and a nutritional powerhouse. 

Does Sweet Potato Have Fat in It?

Sweet potatoes are nearly fat-free with less than 1 gram of fat per potato. To maximize the absorption of beta-carotene, which is abundant in sweet potatoes, include another source of fat with the meal. A tablespoon of butter added to a sweet potato provides a sufficient amount of fat to aid in beta-carotene absorption. 

Can Sweet Potatoes Help With Electrolytes?

The human body keeps a tight reign on electrolyte levels in the blood and body fluids. The kidneys are constantly reabsorbing and excreting electrolytes to maintain proper amounts in the blood, so your diet has little effect on electrolyte balance. However, if your diet is deficient in these important minerals, the body will draw them from other tissues to maintain the blood concentration. This can have negative effects. One medium sweet potato contributes less than 5 percent daily value for calcium and sodium, 7 percent for magnesium, 9 percent for phosphate, and 12 percent for potassium. 

Can Sweet Potatoes Raise Your Glucose?

Sweet potatoes have the potential to raise blood glucose levels due to their carbohydrate content. One medium sweet potato contains 23 grams of carbohydrate. However, sweet potatoes also possess qualities that help regulate blood glucose levels. The nearly 4 grams of fiber lessens the blood sugar effect. A study published in "Diabetes Care" in 2012 also reported that a sweet potato extract, called caiapo, improved blood glucose levels and insulin sensitivity in those with type 2 Diabetes. 

What Protein to Serve With Sweet Potato Gnocchi

Gnocchi, Italian dumplings, are traditionally made from white potatoes and flour. Sweet potatoes can be substituted to boost the nutritional value and give the gnocchi a different flavor. Sweet potato gnocchi is traditionally a vegetarian dish served with a brown butter sauce. If you are serving sweet potato gnocchi as a main dish, you may want to add a few ingredients to boost the protein content. Either chopped walnuts or pecans or grated Parmesan nicely complement the slightly sweet flavor of the gnocchi. 

What Foods Go With Sweet Potato Biscuits?

Sweet potato biscuits are pure comfort food. Because sweet potatoes have a high moisture content, mashing them and adding them to biscuit dough creates a moist, fluffy and delicious product. They make a perfect accompaniment to a roast, and the slight sweetness pairs well with the salty flavor of a ham. Drizzle the biscuits with a little bit of honey for a simple breakfast pastry. 

How Many IU of Vitamins Are in a Sweet Potato?

Sweet potatoes are a good source of several vitamins, particularly vitamin A. One medium sweet potatoes contains 21,909 International Units of vitamin A, along with 23 milligrams of vitamin C, 0.12 milligrams of thiamin, 0.12 milligrams of riboflavin, 1.7 milligrams of niacin, 0.3 milligrams of vitamin B-6, 7 micrograms of folate, 0.81 milligrams of vitamin E, and 2.6 micrograms of vitamin K. 

How Much Potassium Is in Sweet Potato Fries?

Sweet potatoes are an excellent source of potassium. Some potassium is lost in the process of frying a potato, but sweet potato fries still contain a significant source of potassium. One medium serving of sweet potato fries provides approximately 1,400 milligrams of potassium, which is 30 percent of the Daily Value. 

How Much Vitamin A Is in a Large Sweet Potato?

Beta-carotene is a precursor to Vitamin A, a vitamin that is necessary for proper vision, healthy immune function and cell differentiation. One large sweet potato contains 34,592 IU of Vitamin A, which is 769 percent of the Daily Value. This means that one large sweet potato per week provides all of the vitamin A the body needs. 

How Much Potassium is in a Purple Sweet Potato?

Purple sweet potatoes have a potassium content similar to orange sweet potatoes, approximately 540 mg or 12 percent daily value. The main difference between colorful varieties of sweet potatoes is the pigment in the potato. Beta-carotene is the pigment that gives a traditional sweet potato its orange color, and anthocyanin is responsible for the bright color of purple sweet potatoes. Both beta-carotene and anythocyanin have powerful antioxidant properties. 

How Much Protein Is in a Cooked Sweet Potato?

Sweet potatoes are nutrient-dense and full of many important vitamins and minerals. However, they are not a significant source of protein. One medium sweet potato contains only 2 grams of protein. The major macronutrient in sweet potatoes is carbohydrate, of which they provide 23 grams. To boost the protein content of a sweet potato, get creative with the toppings. Chopped walnuts, goat cheese, black beans and cottage cheese pair well with sweet potatoes and provide a source of protein.