Sweet Potatoes – Unpacking the Nutritional Value and the Sweetness

Sweet potatoes have a unique nutritional profile. This article focuses on highlighting the nutritional benefits and unique sweetness of the white variety of sweet potatoes, with an emphasis on its influence on blood glucose. One medium-sized potato (100g) provides approximately 105 calories, 23g of carbohydrates, 3g of fibre, 2g of protein, and negligible fat. White sweet potatoes are a good source of vitamin C (30% Daily Value [DV]), potassium (15% DV), and manganese (10% DV), as well as smaller amounts of magnesium, phosphorus, and iron. White sweet potatoes also contain antioxidants like flavonoids and carotenoids, although at lower levels compared to orange or purple varieties. Additionally, white sweet potatoes have a low glycaemic index and high resistant starch content, making them a good choice for those managing blood sugar levels.

Why are sweet potatoes sweet?

Sweet potatoes taste sweet primarily due to the presence of natural sugars and the way these sugars develop during cooking. Sweet potatoes contain natural sugars like glucose, fructose, and sucrose. These sugars contribute to their inherent sweetness. When sweet potatoes are cooked, an enzyme called amylase breaks down the starches into maltose, a type of sugar. The way sweet potatoes are cooked can influence their sweetness. Cooking them slowly at lower temperatures allows more time for the enzymes to break down starches into sugars, making them sweeter. Faster cooking methods, like steaming or roasting smaller pieces, result in less sweetness.

Can people who need to manage their blood sugars or people living with diabetes enjoy sweet potatoes?

Unlike simple refined sugars or liquid sugars, the sugars in sweet potatoes are integrated into a complex structure of fibres and other nutrients. This means they are released more slowly into the bloodstream, preventing rapid spikes in blood glucose levels. As a result, sweet potatoes provide a more stable and sustained source of energy, making them a healthier option for maintaining balanced blood sugar levels. Thus, people who need to manage their blood sugars can enjoy sweet potatoes. One caution however is that sweet potatoes like most starchy tubers are high in carbohydrates. They must therefore be consumed in moderation.

Here are some tips for people managing blood sugars to consider when consuming sweet potatoes:

1. Keep an eye on how much you eat: Keep portions small to manage carbohydrate intake.
2. Preparation matters: Boiling sweet potatoes can result in a lower GI compared to baking or roasting.
3. Eat the skin for more fibre: Eating the skin can increase fibre intake, which helps slow down the absorption of sugar.

Overall, sweet potatoes can be a nutritious part of a diet for everyone including people who need to control blood sugars, when eaten in moderation and prepared in a way that minimizes blood sugar spikes. If you have specific dietary concerns, it’s always a good idea to consult with a healthcare professional.

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Written by Samantha-Ann Boateng and reviewed by Dr. Laurene Boateng

Samantha-Ann Boateng is a medical student, a food enthusiast and a contributing writer for www.fullproofnutrition.com

Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.

Reference

Olaoye, S. F., & Oladipo, A. S. (2022). Utilizing the glycemic indexes advantages of sweet potato in production of granular product: towards creating alternative diet for diabetic patients. Journal of Research in Forestry, Wildlife and Environment, 14(3), 116-125.