What health harms can sweet potato greens cause if eaten improperly?
Sweet potato greens
Sweet potato greens are a rustic, familiar vegetable in many family meals. Sweet potato greens contain abundant nutrients and are a rich source of vitamins.
With high levels of beta-carotene, vitamin A, and fiber, sweet potato leaves help improve immune system health, support digestion, and lower cholesterol. In addition, sweet potato leaves are beneficial for people with diabetes as they help regulate blood sugar levels effectively.
However, few people know that improper consumption of sweet potato leaves can also cause several worrying health issues.
Nutritional content of sweet potato leaves
100g of sweet potato leaves contains:
Energy: 22 kcal
Water: 91.8 g
Protein: 2.6 g
Carbohydrates: 2.8 g
Sodium: 8.06−832.31 mg
Magnesium: 220.2–910.5 mg
Phosphorus: 131.1−2639.8 mg
Calcium: 229.7−1958.1 mg
Potassium: 479.3–4280.6 mg
Vitamin B3: 0.856−1.498 mg
Vitamin B6: 0.12−0.329 mg
Vitamin B2: 0.248−0.254 mg
Vitamin B1: 0.053−0.128 mg
Vitamin C: 0.0627−0.081 mg
In addition, sweet potato leaves also contain small amounts of copper, zinc, manganese, iron, vitamin E, vitamin B5, biotin, and β-carotene.
Additionally, numerous studies have demonstrated that sweet potato leaves also contain high levels of polyphenols, flavonoids, and carotenoids, offering many health benefits such as antioxidant, anticancer, immunomodulatory, and hepatoprotective effects.
Adverse effects of sweet potato leaves when eaten improperly
Causes constipation
Many people believe that eating sweet potato leaves helps relieve constipation and aids digestion. However, when eaten incorrectly, especially when consumed raw or undercooked, sweet potato leaves can actually cause constipation.
The main reason is that raw sweet potato leaves contain high amounts of oxalates—compounds that hinder calcium absorption in the body, easily causing indigestion and constipation. Sweet potato leaves also taste astringent and pungent when eaten raw, which not everyone finds palatable. To avoid this, you should boil or blanch sweet potato leaves before eating.
Causes allergies
Although rare, some people may be allergic to sweet potato leaves, which is a potential side effect that individuals with sensitive constitutions should keep in mind. Allergic reactions may manifest as rashes, itching, swelling, or difficulty breathing.
If you have ever experienced these symptoms after eating sweet potato leaves, you should avoid including this vegetable in your daily diet. For safety, if you have never eaten sweet potato leaves before, try a small amount first to check your body's reaction.
Prone to drug interactions
Sweet potato greens can affect the effectiveness of certain medications, especially blood thinners. This is because sweet potato greens contain high amounts of vitamin K, a substance that can promote blood clotting. If you are taking medications related to the circulatory system or need to maintain thin blood, consult your doctor before eating sweet potato greens.
Notes on using sweet potato leaves
Proper preparation
Proper preparation helps you absorb more nutrients from greens. Parboiling or blanching sweet potato leaves for a few minutes helps reduce oxalate content while preserving essential nutrients.
Avoid over-boiling sweet potato greens, as this can destroy some of the valuable polyphenols and antioxidants found in the vegetable. If you prefer eating sweet potato greens raw, make sure to wash them thoroughly before eating to remove all dirt and chemical residues.
Eat in moderate amounts
Although sweet potato greens are beneficial, they should not be consumed in excess, especially by people with digestive problems such as constipation, diarrhea, or gastritis. Those with a history of kidney stones should also limit sweet potato greens due to their high oxalate content, which can increase the risk of stone formation.
Storing sweet potato greens
To preserve the freshness, flavor and nutritional value of sweet potato greens, wrap them in paper towels, then place them in a zip-top bag and store them in the refrigerator. This not only keeps the greens fresh longer but also prevents nutrient loss from exposure to air.
Groups that should be cautious when consuming sweet potato greens:
People with diarrhea or weak digestion.
People with kidney stones, due to an increased risk of oxalate stone formation.
People with low blood sugar need to be cautious, as sweet potato leaves affect blood glucose levels.
Avoid eating sweet potato leaves on an empty stomach to prevent dizziness and fatigue.
Pregnant women and individuals taking anticoagulants should consult a doctor before consuming sweet potato leaves.