Health Benefits of Sweet Potatoes You didn't know before

Health Benefits of Sweet Potatoes You didn't know before 

Medically Reviewed by Christine Mikstas, RD, LD on July 17, 2023 Written by Stephanie Booth

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide 

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.

Native Americans were growing sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C.

There are hundreds of types of sweet potatoes. Some have white or cream-colored flesh. Others are yellow, red, or purple. 

The "Covington" is the variety you're most likely to find at the store. It has pink skin and bright orange pulp.

While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato.

Nutrients per Serving:

One sweet potato has:

Calories: 112

Fat: 0.07 grams

Carbohydrates: 26 grams

Protein: 2 grams

Fiber: 3.9 grams

Vitamins and Minerals

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

Sweet potatoes contain:

B vitamins

Vitamin C

Calcium

Iron

Magnesium

Phosphorus

Potassium

Thiamin

Zinc

Natural compounds called carotenoids give sweet potatoes their rich color. Carotenoids are also antioxidants, which means they have the power to protect your cells from day-to-day damage.

Health Benefits

Sweet potatoes earned the name "superfood" because of the amount of nutrients they have. Studies show they may help with:

Cancer. Carotenoids in sweet potatoes might lower your risk for cancer. Purple sweet potatoes are high in another natural compound called anthocyanin that might lower your chances of getting colorectal cancer.

Diabetes. Compounds in sweet potatoes could help control blood sugar. When boiled, sweet potatoes are low on the glycemic index (GI), which means they won't raise your blood sugar as quickly as high-GI foods.

Heart disease. Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems.

Macular degeneration. Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss.

Obesity. 

Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight.

Risks and Warnings

Sweet potatoes are high in carbohydrates. Some methods of cooking, like baking, roasting, and frying, will raise their glycemic index and cause your blood sugar to spike. 

If you have type 2 diabetes, talk to your doctor or a dietitian about how to safely include this veggie in your meals.

Although very rare, some people have a severe allergy to sweet potatoes

How to Store sweet potatoes:

If you keep your sweet potatoes in a dry area with lots of airflow, they'll last about a week or two. Don't put them in the refrigerator unless they're cooked. The cold will make them hard in the middle and will change their taste.

Here are some  Recipes for sweet potatoes!

Mashed Sweet Potatoes:

Ingredients:

- 3 large sweet potatoes, peeled and cubed

- 2 tablespoons butter

- 1/4 cup milk

- 1 tablespoon brown sugar

- 1/2 teaspoon cinnamon

- Salt and pepper, to taste

- Optional toppings: chopped nuts, marshmallows, additional brown sugar

Instructions:

1. Fill a large pot with water and add the cubed sweet potatoes. Bring the water to a boil and cook the sweet potatoes until they are tender and can be easily pierced with a fork, about 15-20 minutes.

2. Drain the sweet potatoes and transfer them to a mixing bowl.

3. Add the butter, milk, brown sugar, cinnamon, salt, and pepper to the bowl.

4. Use a hand mixer or potato masher to mash the sweet potatoes until they are smooth and creamy.

5. Taste and adjust seasoning as desired.

6. Transfer the mashed sweet potatoes to a serving dish and add any optional toppings, as desired.

7. Serve warm and enjoy!

Here are three delicious ways to bake sweet potatoes:

1. Classic Baked Sweet Potato 

Ingredients:

- 4 medium sweet potatoes

- 1 tbsp. olive oil

- Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.

2. Scrub the sweet potatoes clean and pat them dry.

3. Pierce each sweet potato a few times with a fork.

4. Brush the sweet potatoes with olive oil and sprinkle salt and pepper on top.

5. Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender.

6. Remove from the oven and let them cool for a few minutes before serving.

2. Maple Roasted Sweet Potato Wedges

Ingredients:

- 2 large sweet potatoes

- 2 tbsp. olive oil

- 2 tbsp. maple syrup

- 1 tsp. paprika

- Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F.

2. Wash and slice the sweet potatoes into wedges.

3. In a bowl, mix the olive oil, maple syrup, paprika, salt, and pepper.

4. Add the sweet potato wedges and toss until well coated.

5. Place the sweet potatoes on a baking sheet and roast for 25-30 minutes, flipping halfway through.

6. Remove from the oven and serve.

3. Cheesy Baked Sweet Potato Casserole

Ingredients:

- 4 medium sweet potatoes

- 1 cup shredded cheddar cheese

- 1/4 cup butter, softened

- 1/4 cup milk

- 1/4 tsp. paprika

- Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.

2. Scrub the sweet potatoes clean and pat them dry.

3. Pierce each sweet potato a few times with a fork.

4. Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender.

5. Remove the sweet potatoes from the oven and let them cool.

6. Once the sweet potatoes have cooled, remove the skin and mash the flesh with a fork or potato masher.

7. Add the butter, milk, paprika, salt, and pepper, and mix well.

8. Spoon the sweet potato mixture into a baking dish and sprinkle the cheddar cheese on top.

9. Bake in the oven for 20 minutes, or until the cheese is melted and bubbly.

10. Remove from the oven and let it cool for a few minutes before serving.

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