Sweet potatoes may only make an appearance on your dinner table at Thanksgiving, but they are so healthy that they should be a part of your diet year-round. Sweet potatoes are brimming with vitamins and minerals and are naturally low on the glycemic index. While you can use them in place of white potatoes in many recipes, they have a unique flavor profile of their own that lends itself well to both sweet and savory dishes. Sweet potatoes are sometimes mistakenly referred to as yams.
Vitamins and Minerals
Sweet potatoes are one of the best sources of beta carotene, which your body converts into vitamin A. Owennie Lee, R.D., reports that sweet potatoes with dark orange flesh have more beta carotene than pale-fleshed varieties. One cooked sweet potato can provide more than 120 percent of your daily recommended vitamin A, and if you serve it with the skin on, it will provide even more. Sweet potatoes are also a good source of vitamin C and niacin.
Complex Carbohydrates
The complex carbohydrates in sweet potatoes are processed more slowly in your body than the ones in white potatoes are. This helps you feel fuller longer and also does not cause spikes in your blood sugar like simple carbs or sugar would. Some low-carb diets recommend using sweet potatoes instead of white potatoes, and sweet potatoes may also be a good choice for some diabetics.
Other Nutrients
According to Leslie Beck, R.D., one sweet potato contains 4 g of fiber -- more than a bowl of oatmeal. One sweet potato also provides 3 g of protein. A medium-sized baked sweet potato has about 103 calories, although of course that will go up if you top it with butter or syrup.
Buying, Storing and Using Sweet Potatoes
There are two basic types of sweet potato in most markets. Sweet potatoes with orange flesh and skin that is red, russet or almost purple are exceptionally sweet and moist, and when cooked they have a creamy texture similar to squash or pumpkins. Sweet potatoes with tan skin and pale yellow flesh are drier and more crumbly when cooked, much like a white potato, and the flavor is a bit more bland. Look for sweet potatoes that are firm and solid, with no black marks or soft spots. Store sweet potatoes in a cool, dark place, but do not refrigerate them. A root cellar or cool pantry is ideal. Eat sweet potatoes raw, baked, boiled, mashed or fried. Sweet potatoes pair well with cinnamon, ginger, honey, coconut and curry.
References
- USDA National Nutrient Database for Standard Reference: Sweet Potato, Cooked, Baked in Skin, Without Salt
- Leslie Beck, RD; Sweet Potatoes - December 2003's Featured Food; Leslie Beck, R.D.; December 2003
- HealthCastle.com; Sweet Potato: Food of the Month; Owennie Lee, R.D.; November 2010
- North Carolina Sweet Potato Commission: Nutrition
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