Sweet potato is very popular thanks to its sweet taste and versatile use. Despite its name, the tuber is only distantly related to the conventional potato. Originally, the plant comes from Latin and Central America; however, today it is also grown in Africa as well as some southern European countries.
Here’s what you should know about the sweet potato
Sweet potato is very popular thanks to its sweet taste and versatile use. Despite its name, the tuber is only distantly related to the common potato. The sweet potato is also known as batata, tuberous bindweed and white potato. The useful plant belongs to the family of the bindweed. It is at best distantly related to the potato, a nightshade plant that is also native to Germany. Together with the potato and the cassava, the sweet potato is the three most widely produced tuber and root food plants. It has been cultivated since pre-Columbian times in Central and Latin America, but is also known in Africa, China and Israel. Southern European countries such as Spain, Portugal and Italy also grow sweet potatoes today. In total, about 120 million tons of sweet potatoes are grown and traded annually. The plant itself is perennial and produces few, if any, flowers, which open only in the early morning for a few hours and wither by mid-morning. Sweet potato plants rarely bear fruit. The tuber itself grows underground and can be spherical, pear-shaped or spindle-shaped. The size varies from a few centimeters to 30 cm; accordingly, the weight also varies greatly, from less than 100 g to several kilograms. Since various plant pigments are deposited in the tuber during growth, there are white as well as yellow, orange, purple and pink sweet potatoes. In addition to the tuber itself, the leaves of the sweet potato can also be consumed. In the home countries of the batata, they are eaten as a spinach-like vegetable. As the name of the batata already suggests, the tuber tastes very sweet compared to a conventional potato and is more reminiscent of a pumpkin. The sweetness comes from a comparatively high sugar content, which is about 4.2 g per 100 g of sweet potato (the same amount of sweet corn contains about 3.2 g of sugar). A small amount of prussic acid is also found in some species, but this is harmless to adult consumers because it is reduced by heating during preparation.
Significance for health
Even though sweet potatoes contain comparatively high amounts of sugar, they are rightly considered to have a positive effect on human health. For example, they contain numerous vitamins and nutrients that the organism needs for proper functioning. Studies have shown that regular consumption of the tuber can help regulate blood sugar levels as well as cholesterol. Consumption of the sweet potato can also have a positive effect on blood pressure. The ingredients found in batate, sometimes in high concentrations, can help prevent diseases such as cancer, Alzheimer’s, rheumatism or cataracts. Since they also contain a lot of dietary fiber, regular consumption of the tuber can support digestion and prevent not only constipation but also colon cancer. Secondary plant compounds and vitamins combine in batata to provide effective immune support. In addition, because they are rich in natural folic acid, women who wish to have children can also benefit from eating them, as folic acid is essential for the formation and development of embryonic tissue.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 86 | Fat content 0.1 g |
| Cholesterol 0 mg |
Sodium 55 mg |
| Potassium 337 mg | Carbohydrates 20 g |
| Dietary fiber 3 g |
Protein 1.6 g |
Sweet potatoes contain a high concentration of vitamin A and beta-carotene. The former is approximately beneficial for the growth and function of skin, mucosa, blood cells and metabolism, as well as for the visual process. Beta-carotene as a secondary plant substance has a cell-protective effect and can inhibit cancer, for example.Even though the batata has a high sugar content, as already mentioned, it also contains a comparatively high water content of up to 78%. The fat content of about 0.1 g per 100 g is similar to that of conventional potatoes. On the other hand, the protein content is slightly lower at 1.6 g (for comparison: potatoes contain around 2.0 g protein per 100 g). 20 g of carbohydrates also make the sweet potato an attractive food for athletes and bodybuilders. Furthermore, numerous vitamins and minerals can be found in the tuber. The content of riboflavin, sodium and zinc, which are present in strikingly high concentrations, should also be emphasized here.
Intolerances and allergies
For allergy sufferers there is good news at this point: There are no findings of allergic reactions to sweet potatoes. This fact is due to the fact that the tuber contains very few allergens. For people who cannot tolerate conventional potatoes, for example, sweet potato is often a welcome alternative. Intolerances are also hardly known in connection with the sweet potato. However, due to the high sugar content, diabetics should not reach for the popular tuber too often.
Shopping and kitchen tips
Sweet potatoes are ready to eat and contain maximum ingredients and flavor when they have uniform coloring. At the same time, they should have a firm consistency and have no bruises or soft parts. Although the tubers can easily be stored in a dry place for several months without suffering any damage, it is recommended not to leave them for more than two weeks in order to preserve all the ingredients. Storage in the refrigerator is not recommended: A room temperature of 18 – 22 °C is sufficient. The skin of the sweet potato is edible and can be used in many recipes. For this purpose, the tuber should only be washed under running water in advance. Alternatively, it can also be peeled and cooked like a conventional potato. After peeling, the sweet potato may discolor quite quickly, but this is harmless. On average, whole sweet potatoes require between 30 and 45 minutes of cooking time.
Preparation tips
In the kitchen, sweet potatoes can be used in many ways. For example, they taste great as mashed potatoes, French fries or fried potatoes and make a healthy side dish to vegetable and meat dishes. As an ingredient for soups and stews, the tuber is just as suitable as an ingredient for gratins, bread and even cakes. Combined with light dips or hearty with sauerkraut, for example, sweet potatoes provide welcome variety in everyday cooking. As vegetable chips, they are a low-fat snack alternative to potato chips. Sweet potatoes, unlike potatoes, can also be eaten raw. The tubers are also suitable as baby food, and their sweet taste makes them popular with children of all ages.
