Is it possible to be 35 and to have never eaten a sweet potato? Maybe I did when I was younger but I certainly can't remember. I can remember watching U.S movies where grandma in Alabama would be making "sweet potato pie" but otherwise it's just one of those things that was there but I some how missed it.  My wife is constantly eating them and swears by their ability to help her lose weight but for the last 7 years in Taiwan & for as many years as I can remember before that I have rejected every sweet potato thrown my way until this week. In the spirit of New Year I have been looking for ways to live a healthier lifestyle. Having earlier decided to give up beef in 2011, stop eating any dairy or bread during the week,  I was still looking for other possible changes that could help my overall health as I head into middle age (God how depressing). Anyway the sweet potato is my final dietary change for 2011 i.e. I intend to make this a regular part of my weekly food intake. How to eat it? Check out the attached link;

http://www.bbcgoodfood.com/search.do?keywords=sweet+potato

Now For The Health Benefits

Sweet potatoes are excellent sources of plant proteins with very low calories.  Unlike other starchy root vegetables, it is very low in sugar, and in fact is a good blood sugar regulator.

As an anti-oxidant:  Sweet potatoes have been found to contain a high amount of anti-oxidant, making it suitable in combating inflammatory problems like asthma, arthritis, gout, etc.

Diabetes:  This fibrous root is suitable for diabetics' consumption as it is a very good blood sugar regulator, helps to stabilize and lower insulin resistance.

Digestive tract, healthy:  The significant amount of dietary fiber, especially when eaten with the skin, helps to promote a healthy digestive tract, relieving constipation and also helps prevent colon cancer.

Emphysema:  Smokers and people who inhale second-hand smoke should regularly consume foods high in vitamin A as smoke has been found to induce vitamin A deficiency, causing a host of other health problems to the lungs.

Fetal Development:  The high folate content is important and necessary for healthy fetal cell and tissue development.

Immune System:  Regular consumption of sweet potatoes strengthens the body's immune system and develop resistance to infection.

Heart diseases:  Consumption of this high potassium root helps to prevent heart attack and stroke. It helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.

Muscle Cramps: A deficiency in potassium can cause muscular cramps and greater susceptibility to injury. Make sweet potatoes a regular part of your diet if you exercise a lot, both for an energy boost and to prevent cramps and injuries.

Stress: When we are stressed, our metabolic rate rises, causing the body potassium levels to be reduced. By snacking on the potassium-packed sweet potato, it helps to rebalance the vital mineral, and helps normalize the heartbeat. This in turn sends oxygen to the brain and regulates the body's water balance.

SWEET POTATO NUTRITION

According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes. 

CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food. 

Sweet potato baked 184 
Potato, baked 83 
Spinach 76 
Kale 55 
Mixed Vegetables 52 
Broccoli 52 
Winter Squash, Baked 44 
Brussels Sprouts 37 
Cabbage, Raw 34 
Green Peas 33 
Carrot 30 
Okra 30 
Corn on the Cob 27 
Tomato 27 
Green Pepper 26 
Cauliflower 25 
Artichoke 24 
Romaine Lettuce 24 
The Center for Science in the Public Interest, Washington D.C. copyright 1992

The reasons the sweet potato took first place? Dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of 184; the vegetable ranked in second place was more than 100 points behind with a score of 83. 

The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories! 

Sweet Potato Nutrition Facts
(for one medium size sweet potato) 
Calories 130 
Fat 0.39 g 
Protein 2.15 g 
Net Carbs 31.56 g 
Dietary Fiber 3.9 g 
Calcium 28.6 mg 
Sodium 16.9 mg 
Potassium 265.2 mg 
Folate 18.2 mcg 
Vitamin C 29.51 mg  
Vitamin A 26081.9 IU 
Source: US Department of Agriculture 

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That's because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It's time to move sweet potatoes to the "good" carb list. Many of the most popular diets these days have already.