Are Sweet Potatoes High Or Low In Lectins?2021-11-17T09:50:19+00:00

​Are Sweet Potatoes High Or Low In Lectins?

Want to know whether sweet potatoes are high or low in lectins?

Sweet potatoes: low in lectins
Yams: low in lectins

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Reveal Quick Answer
sweet potato

​Are Sweet Potatoes High In Lectins?

​No, sweet potatoes are not high in lectins and here at Lectin Foods Base we consider ​sweet​ potatoes safe to eat on a lectin-free diet.

​WARNING: ​Sweet potatoes are ​not ​the same as potatoes. Potatoes are considered high in lectins and are part of the ​nightshade ​family.​​​​​​​​​​​​​​

​What Types Of Sweet Potatoes Are Safe To Eat On A Lectin-Free Diet?

​There are many types of sweet potatoes including purple, garnet, and the one we all know and love - the ​common deep orange colored variety.

​In our experience and knowledge, ​all ​of these varieties are safe to eat on a lectin-free diet.​​​

There are tons of foods that pair well with sweet potatoes, and they are a fantastic carb addition​​​.

​Lectins In Sweet Potatoes Compared To In Potatoes

​While sweet potatoes and potatoes are both root vegetables, potatoes are nightshades and sweet potatoes are not.

Potatoes are a nightshade in the Solanaceae family. Other nightshades include peppers, tomatoes, and eggplant. Sweet potatoes, however, are in the Convolvulaceae family.

​​Is it a yam or a sweet potato? Yams are commonly called sweet potatoes and vice versa, however, are a different species as well. They typically are very similar in appearance and yams are also often a deep orange​ color. They taste very similar as well, and are also considered safe to eat on a lectin-free diet.

The short and sweet of it is that potatoes are not considered a low lectin food whereas sweet potatoes are considered low in lectins and are safe to eat on a lectin-free diet.

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​Benefits Of Eating Sweet Potatoes On A Lectin Avoidance Diet

There are so many different benefits that different healthy foods can have on our bodies, and sweet potatoes are no different, but we'll list a few of the benefits here.

First of all, they're ​a great source of Vitamin A.

Since Vitamin A requires conversion processes within the body to become usable Vitamin A, adding a healthy fat source to your meal with fat-soluble vitamins like Vitamin A can help increase absorption and assimilation.

This is one reason that some people choose to add fats to their sweet potatoes like grass-fed butter or coconut oil. It​'s been said that around 3-4 grams of fat can be used to one cup of sweet potatoes for better Vitamin A absorption.

​A Great Grain Alternative? ​Sweet potatoes are often used as a healthy alternative to bread or other carbs​​​​​ that is also quite low in calories. They're also a great ​starchy ​food which there are not many of when it comes to ​lectin-free ​foods.​​​

Sweet potatoes also contain manganese, Vitamin B, healthy minerals, and anti-oxidants. Furthermore, they contain large amounts of potassium that rival even bananas. It's estimated that one cup of sweet potatoes has twice as much potassium as a single medium-sized banana.

Another benefit of sweet potatoes can be seen in a study that showed that purple sweet potatoes contain something called anthocyanins which induced Nrf2-mediated antioxidant enzymes. This was shown to help protect the liver and reduce inflammation by inhibiting nuclear factor kappa B.

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Resources:

https://www.ncbi.nlm.nih.gov/pubmed/15914919

http://medicinalplants-kr.org/

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