Sweet potatoes come in a variety of colours, both inside and out. The skin colour can range from white to yellow, red, purple or brown. The flesh also ranges in colour from white to yellow or orange. But no matter which variety you eat, the humble sweet potato is both delicious and nutritious.
The deep orange-yellow colour of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which is converted to Vitamin A in your body, may help slow the ageing process and reduce the risk of some cancers. (Mayo Clinic)
Sweet potatoes are also packed with Vitamin C, which stimulates the production of collagen and helps minimise wrinkles. In a study, people who ate 4 mg (about ½ small sweet potato) daily for 3 years diminished their wrinkles by 11%.
They are also a good source of fibre. Studies have shown that people with Type 1 diabetes who consume high-fibre diets have lower blood glucose levels, and people with Type 2 diabetes have improved blood sugar, lipids, and insulin levels. One medium sweet potato with the skin on provides about 6 grams of fibre. (Medical News Today)
In addition, they have Vitamin B6 and potassium. And like all vegetables, they’re relatively low in calories – one-half of a large sweet potato has just 81 calories. They are low on the glycemic index or GI (around 40, compared to 90 for regular potatoes) – which makes them ideal for weight loss. The GI is a measure of how quickly a food causes our blood sugar levels to rise.