TIMES SIBOLGA, JAKARTA – Sweet potatoes, locally known as ubi jalar, are a staple in Indonesian cuisine and are cultivated in various regions across the archipelago. Indonesia is home to many varieties of sweet potatoes, each with distinct flavors, colors, and textures.

These tubers not only hold cultural and culinary importance but also offer a wide range of health benefits. Known for their rich nutrient content, sweet potatoes are a healthy and versatile food that is enjoyed in both traditional and modern dishes.

Varieties of Sweet Potatoes in Indonesia

Several varieties of sweet potatoes are cultivated in Indonesia, and they vary in color—ranging from white and yellow to orange and purple. Some of the popular varieties include:

1. Ubi Cilembu  

This variety, grown in West Java, is famous for its sweetness and unique flavor. When baked, ubi Cilembu becomes caramelized, almost honey-like, making it a popular snack both locally and internationally. Its creamy texture and sweet taste make it ideal for desserts.

"Ubi Cilembu is my most favorite sweet cassava of all. Its sweetness, the fragrance, the slight savory taste, everything blend into one, it just like sent frrom heaven," Rangga alocal community of Cirebon said. 

2. Ubi Ungu (Purple Sweet Potato)  

Known for its vibrant purple color, ubi ungu is rich in anthocyanins, a type of antioxidant. It is often used in traditional Indonesian sweets like klepon (sweet glutinous rice balls filled with palm sugar) or simply steamed and served as a snack. Its color and nutritional content make it a popular choice for both food and beverage products.

3. Ubi Kuning (Yellow Sweet Potato)

This variety is commonly found in many parts of Indonesia. The yellow flesh indicates a high beta-carotene content, similar to that found in carrots. It has a mildly sweet taste and a starchy texture, making it a popular ingredient in traditional dishes like kolak (a sweet dessert made with coconut milk) and getuk (a steamed and mashed sweet potato dish).

4. Ubi Putih (White Sweet Potato)

With a more neutral, starchy flavor, white sweet potatoes are less sweet but still a popular food staple. They are often used in savory dishes or simply boiled and eaten with side dishes. Due to their mild taste, they are a good base for a variety of culinary preparations.

Health Benefits of Consuming Sweet Potatoes

Sweet potatoes are not just a versatile food; they are also packed with essential nutrients and offer various health benefits. Below are some key reasons why incorporating sweet potatoes into your diet can be beneficial:

1. Rich in Nutrients

Sweet potatoes are a rich source of vitamins, particularly vitamin A (in the form of beta-carotene), which is crucial for maintaining healthy vision, skin, and immune function. They also provide vitamin C, which supports immune health, and vitamin B6, which helps in brain development and function.

2. High in Fiber

The fiber content in sweet potatoes promotes healthy digestion by aiding in bowel regularity and preventing constipation. A diet rich in fiber can also help manage blood sugar levels and reduce the risk of developing chronic diseases such as heart disease and diabetes.

3. Packed with Antioxidants

Varieties like the purple sweet potato are especially high in antioxidants, such as anthocyanins. These compounds help neutralize free radicals, reducing inflammation and lowering the risk of chronic conditions such as cancer and heart disease.

4. Supports Heart Health

Sweet potatoes contain potassium, which helps regulate blood pressure by counteracting the effects of sodium. This mineral is essential for maintaining a healthy heart and reducing the risk of stroke and other cardiovascular diseases.

5. Good for Weight Managements

Despite their naturally sweet flavor, sweet potatoes have a relatively low calorie count, making them a great option for those looking to manage their weight. They also have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar levels, which is beneficial for maintaining stable energy throughout the day.

6. Boosts Immune Function

The high levels of vitamin A and C in sweet potatoes help boost the immune system. Vitamin A strengthens the immune response by maintaining the health of mucous membranes, while vitamin C promotes the production of white blood cells, which fight infection.

Sweet potatoes are a valuable food source in Indonesia, offering a variety of flavors, textures, and colors that can be used in both traditional and contemporary dishes. Whether boiled, steamed, roasted, or used in desserts, sweet potatoes are a delicious and nutritious addition to any diet, contributing to better digestive health, heart health, and overall well-being. (*)