WHY YOU SHOULD INCLUDE CAMOTES IN YOUR DIET

You’ll find the most common types of camote are purple with a light-colored interior.  There are also “camote de oro” or “golden camotes” which are more popular in Nicaragua.  The camote’s taste and texture is different from traditional ‘orange fleshed’ sweet potatoes in the United States but they can be used in the same way. Despite their differences, camotes and US sweet potatoes  fall under the same species name, Ipomoea batatas. 
Sweet potatoes and camotes are a high calorie starch food that provides 90 calories per 100 g verses to 70 calories per 100 g in potato.  The tuber is rich source of dietary fiber, complex carbohydrates, anti-oxidants. They are packed with essential vitamins such as Pantothenic acid Vitamin B-5, Vitamin B-6, and Vitamin B-1, Niacin, Vitamin A and Riboflavin.

Camotes, also known as sweet potatoes, are a delicious and nutritious root vegetable that is popular all over the world. They are a good source of vitamins A, C, and K, as well as minerals such as potassium, iron, and calcium. Camotes also contain antioxidants and other beneficial compounds.

Here are some of the health benefits of camotes:

• Improved blood sugar control: Camotes have a low glycemic index, which means that they do not cause blood sugar levels to rise too quickly after eating. This is due to higher amylose to the amylopectin ratio than that in white potatoes.  Amylose raises the blood sugar levels slower than simple fruit sugars (fructose, glucose etc) .This makes them a good choice for people with diabetes or prediabetes. It’s low glycemic effect also makes the Camote a better option for those on lower carbohydrate or paleolithic diets. 
• Reduced risk of heart disease: Camotes contain antioxidants that can help to protect the heart from damage. Camotes may also help to lower cholesterol levels and improve blood pressure.
• Stronger bones: Camotes are a good source of vitamin K, which is important for bone health. Vitamin K helps the body to absorb calcium and maintain strong bones.
• Improved digestion: Camotes are a good source of dietary fiber, which is important for digestive health. Dietary fiber helps to keep the digestive system healthy and regular.
• Boosted immunity: Camotes are a good source of vitamin C, which is important for a healthy immune system. Vitamin C helps the body to produce white blood cells, which fight infection.
• Reduced inflammation: Camotes contain antioxidants and other compounds that can help to reduce inflammation throughout the body. Inflammation is thought to play a role in many chronic diseases, such as heart disease, cancer, and arthritis.
• Cancer prevention: Some studies have shown that camotes may have cancer-fighting properties. Camotes contain compounds that can inhibit the growth and spread of cancer cells.

One study confirmed the beneficial effects of “caiapo” (a chemical found in Ipomoea batatas) on plasma glucose with a decrease in Hb A1c, as well as cholesterol levels, in type 2 diabetes patients.  The glucose-lowering potency of Caiapo has been known, and over the last 20 years it’s been commercialized in Japan as an anti-diabetic.

In addition to their health benefits, camotes are also a versatile and delicious vegetable. They can be eaten raw, cooked, or dried. Camotes can be added to salads, soups, stews, and stir-fries. They can also be baked, roasted, or mashed.

SWEET POTATO GREENS

Camotes are an excellent dual purpose crop.  The leaves or “tops” can be eaten like spinach and constantly regrow.   They’re great raw in salads or tossed into soups and stews. The camote tops or “sweet potato greens” are excellent sources of anti-oxidative compounds, mainly polyphenols.  These may protect the human body from oxidative stress that is associated with many diseases including cancer and cardiovascular diseases.

Another interesting study by Georgia State University found that the polyphenol-rich sweet potato greens inhibit proliferation and induce cell death in prostate cancer cells in vitro and in vivo. Be sure and check out our post on eating sweet potato greens where I go into more detail. Other research has shown that these leaves are also active against other forms of cancer.  A  study in Taiwan showed that were associated with the reduced risk for lung cancer. In another study, purple sweet potato leaves were shown to boost immune system response in humans. Specifically it showed a significant increase in proliferation responsiveness of peripheral blood mononuclear cells.  These PBMC’s cells include lymphocytes (T cells, B cells, and NK, or “killer” cells) which are the heavy hitters in our body’s immune system.

Sweet potato greens may also have an anti-diabetic effect.   This study showed sweet potato greens to lower blood glucose levels in mice with type II diabetes.  According to the authors of the study,  the sweet potato leaves contain polyphenols such as caffeoylquinic acid (CQA) derivatives. It has multiple biological functions and may help to regulate the blood glucose concentration.
So……Dont throw out the greens! Make salad.