The Veggie Breakdown: Episode 6 — Sweet Potatoes

MICRONUTRIENTS  

Sweet potatoes are rich in beta-carotene, a powerful antioxidant and precursor to vitamin A. One medium sweet potato provides over 400% of the daily value for vitamin A, supporting vision, immune function, and skin health. They also contain vitamin C, potassium, manganese, and small amounts of B vitamins like B6 and pantothenic acid. Purple varieties offer anthocyanins, while orange ones are dominated by carotenoids.

MACRONUTRIENTS  

A medium sweet potato (about 130g) contains roughly 112 calories, 26 grams of carbohydrates, 4 grams of fiber, 5 grams of sugar, and 2 grams of protein. Fat content is minimal. Despite their sweetness, they have a moderate glycemic index and offer sustained energy thanks to their fiber and complex starches.

ORIGIN  

Sweet potatoes (Ipomoea batatas) originated in Central and South America over 5,000 years ago. They were first domesticated in the Andes and later spread across the globe via trade and exploration. Though often confused with yams, sweet potatoes belong to the morning glory family, while true yams are native to Africa and part of the lily family.

COLOR AND PHYTOCHEMICALS  

Orange sweet potatoes are rich in beta-carotene, while purple varieties contain anthocyanins, both potent antioxidants. White and yellow varieties offer milder flavors and fewer pigments but still contribute fiber and micronutrients. Cooking enhances beta-carotene absorption, especially when paired with a small amount of fat.

BENEFITS  

Sweet potatoes support eye health, immune resilience, and blood sugar regulation. Their fiber aids digestion and promotes satiety, while potassium helps manage blood pressure. Antioxidants like beta-carotene and anthocyanins reduce oxidative stress and may protect against chronic disease.

COACHING SPOTLIGHT  

For aging adults or clients managing blood sugar, roasting sweet potatoes with skin on preserves fiber and flavor. Pairing with olive oil or avocado boosts carotenoid absorption. Mashing with cinnamon or blending into smoothies adds variety without added sugar. Purple varieties offer a visual and antioxidant upgrade for clients seeking novelty.

MOVEMENT MYTHS (NUTRITION EDITION)  

Myth: “Sweet potatoes are just sugary starch bombs.”  

Truth: While naturally sweet, they’re rich in fiber, antioxidants, and complex carbs. Their nutrient density far outweighs their sugar content, especially when prepared without added sweeteners.