# Summary: Are Sweet Potatoes High Or Low In Lectins?

## Do Sweet Potatoes Have Lectins?
- Sweet potatoes, often referred to as yams, show no lectin activity according to research.
- Unlike regular potatoes, which are part of the nightshade family and commonly contain lectins, sweet potatoes are not nightshades.

## Are Sweet Potatoes High In Lectins?
- No, sweet potatoes are not high in lectins. According to Lectin Foods Base, sweet potatoes are considered safe to eat on a lectin-free diet.
- Sweet potatoes are distinct from potatoes, which are high-lectin foods found in the nightshade family.

## What Types of Sweet Potatoes Are Safe for a Lectin-Free Diet?
- All commonly known varieties of sweet potatoes, such as purple, garnet, and deep orange types, are safe for a lectin-free diet.
- These varieties are versatile and pair well with a wide range of foods, serving as a great carbohydrate source.

## Lectins in Sweet Potatoes vs. Potatoes
- Sweet potatoes belong to the Convolvulaceae family, whereas regular potatoes belong to the Solanaceae (nightshade) family.
- Nightshades, including potatoes, peppers, tomatoes, and eggplants, are generally high in lectins, unlike sweet potatoes.
- Sweet potatoes referred to as yams (though technically a different species) are also considered safe for a lectin-free diet.

## Benefits of Sweet Potatoes on a Lectin Avoidance Diet
- **Rich in Vitamin A**: Sweet potatoes provide a great source of Vitamin A. Including a healthy fat like grass-fed butter or coconut oil with meals can help the body absorb this fat-soluble vitamin better (suggested ratio: 3-4 grams of fat per one cup of sweet potatoes).
- **Healthy Grain Alternative**: Sweet potatoes serve as a nutritious starchy food and a low-calorie substitute for grains and bread.
- **Other Nutritional Benefits**: They are a significant source of manganese, Vitamin B, antioxidants, and essential minerals like potassium (containing about double the potassium of a medium banana per cup).
- **Additional Health Findings**: Purple sweet potatoes contain anthocyanins, which have been found to activate Nrf2-mediated antioxidant enzymes. Studies show these effects help protect the liver and reduce inflammation by curbing nuclear factor kappa B activity.

For more detailed information, you can visit the original resource at [Lectin Foods Base](https://lectinfoodsbase.com/sweet-potatoes-high-low-lectins/).