Sweet potato pie doesn’t seem like a healthy way to cook sweet potatoes, but a few simple ingredient swaps can slash calories and sugar from this much-loved Southern dessert. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. Sweet potatoes provide you with an amazing 500 percent of the daily value for vitamin A, along with 45 percent of the DV for vitamin C and 3 grams of fiber. Our experts analyze what’s the better pick. Although sweet potatoes have more sugar than white potatoes, they are among the best sources for vitamin A, with one cup (200 grams) of sweet potato yielding over twice the daily recommended value. What’s more, you’ll get a dose of electrolytes in the form of potassium to help balance the fluids in your body. Learn more about the health benefits of sweet potatoes, as … Sweet Potato: Not only do sweet potatoes taste great, they’re also full of rich nutrients. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Are sweet potatoes healthy? It’s true that a simple search for sweet potato recipes will turn up rich holiday pies and indulgent casseroles topped with brown sugar and marshmallows—but there is so much more to this vibrant spud than its ability to turn into a dessert. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. The root vegetable is affordable, easy to prepare, has a long shelf life, and is oh-so-good for you. Sweet potatoes are a great source of fiber and vitamin A, both essential nutrients to a healthy diet. Here are the many ways you can substitute potatoes into your diet every day. The Great Potato Debate: Healthy or Not? Find out more about sweet potato health benefits. If you skip the added sweeteners like marshmallows or brown sugar. These fun baked sweet potato fries are made with spiralized sweet potatoes and topped with garlic powder and Parmesan cheese for a crunchy, savory snack that's healthy too. Get all the benefits and flavor of sweet potatoes with these delicious sweet potato recipes for breakfast, lunch, dinner, snacks, and dessert! Make your own sweet potato chips by thinly slicing a sweet potato and roasting at 250°F for about 2 hours. Bake up a few tubers and put out accompanying toppings, like black beans, shredded cheese, scallions, shredded chicken, sriracha, and plain Greek yogurt as a healthier substitution for sour cream. The young leaves and shoots are sometimes eaten as greens. Other native groups, like the Tukisentas, eat a more than 90% carbohydrate diet (mostly from sweet potatoes). Vitamin A is an essential nutrient for healthy reproduction. Here are simple ways to add more of them to your diet: Breakfast: Sweet potato toast is all the rage and making it at home is simple. More. *Take a cotton ball soaked in water or vegetable oil *Take a sweet potato *Then rub the outer surface of the sweet potato with the cotton ball *The cotton ball rubbed on the unadulterated sweet potato does not change colour I like to simply eat it with some butter on top, a little goes a long way or try it with coconut oil to keep it … In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia … Potato: The Nutritional Facts. Sweet Potato for Every Meal. Can CoolSculpting Really Get Rid of Stubborn Fat? This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. All rights reserved. Sweet potatoes are a great addition to any meal of the day. Snacks: Sweet potatoes are a great substitution for greasy potato chips. Mashed. Because sweet potatoes contain a healthy dose of fiber—which helps slow down the release of glucose into your system—they won’t spike your blood sugar. Boil and mash them for a pie topping; Fan of cottage or shepherd’s pie? When Jeff Nimoy “cheats” on his paleo diet, he almost always goes for pizza or a cheeseburger – with a … It's a wonderful combination of taste and textures. Dietary Fiber. They are high in many nutrients, and taste delicious. Eat plenty of green veggies, too, like broccoli, green beans, kale and other greens, which are lower in carbs and calories. The most prominent nutrient in sweet potatoes is vitamin C: one large sweet potato contains more than 70% of our reference intake, more than double that of white potatoes! They’re also high in antioxidants that protect your body from free radical damage and chronic disease. As long as she prepares the sweet potato in a healthy way, it won’t negatively affect her total calorie consumption. Sweet, white. After looking around online almost every ‘healthy’ mashed sweet potato dish was most definitely not; they’re all covered in cream, slathered in butter or drowned in milk. This easy and Healthy Sweet Potato Casserole recipe will be a total hit and can be made vegan-friendly by simply skipping on the eggs. If you were on a 2000 calorie diet, eating a sweet potato would account for only around 5% of total calories. But a sweet potato’s characteristic orange hue is a hint at its leg up. Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility. It has been updated for content and photos. Use fresh sweet potato and ginger to make this healthy comfort food. Sweet potatoes also have 18.2 micrograms of folate, or Vitamin B9, per serving, which promotes cardiovascular health and may reduce the risk of stroke. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar Sweet potatoes are better than potatoes since they are more nutrient dense, low in carbohydrates and calories and keep you satiated for a longer time. The antioxidants in sweet potatoes may provide gut benefits as well. We understand … However, it remains unknown whether they have the same effects in humans. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Use a mash-up of these ingredients to make a dessert sweet potato. Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient (41, 42). Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. The gut is where your body is exposed to many potential disease-causing pathogens. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). These soft pumpkin treats are great for pups with dental issues and Sugar loves them too. Also, don’t make sweet potatoes your only vegetable choice in a day. You bet! Or if they avoid dairy then they’re stocked in sugar or coated in syrup. This content is imported from {embed-name}. Why not make a veggie version using sweet potato mash as the topping? Just one cup provides healthy carbs, protein, fiber, and many different vitamins like Vitamin A, C, and B6. Healthy sweet potato dog treats. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. Just like regular potatoes, sweet potatoes can be boiled, baked, grilled or fried as part of a main dish or as a delicious side. Sugar is 13 years old and while she still has most of her teeth – hard, crunchy biscuits can be difficult for her. Sweet potatoes are lauded among nutritionists for their amazing health benefits, including the fact they 1: Are a vegetable – unlike standard potatoes, sweet potatoes are actually classified as a vegetable and count towards your five a day. Not one person has ever guessed that canned sweet potatoes are the secret ingredient in this pie! Baked sweet potatoes are the perfect, healthy side dish in the fall months. They’re high in magnesium, which has been shown to play a role in calming the brain. Sweet Potato vs. 4. Bar Food Makeover: Thai Peanut Sweet Potato Skins. That color is the result of a super high concentration of a phytonutrient called beta-carotene. Sweet potatoes are high in fiber, vitamins, minerals, and antioxidants. A crunchy pecan-and-oat topping nicely complements the creamy sweet potatoes. Making them perfect for school or workplace safe snacks. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. Sweet potatoes are naturally sweet vegetables that are high in vitamins and fiber, and low-calorie. Not only are these vegan sweet potato cookies nutrient dense and scrumptious, but they’re allergen friendly too! At first … ✔️ Good-for-you carbs. Either option is a healthy choice, but it’s all in the preparation. Lunch: For a fall inspired lunch, try a salad with spinach, sliced apple, roasted sweet potatoes, sharp cheddar, and quinoa. This healthy sweet potato mash recipe was one born out of pure frustration. If you’re counting carbs, you might want to choose them only occasionally and not every day. To reap the most benefits, bake or roast either type of potato. … You can also experiment … Also, don’t make sweet potatoes your only vegetable choice in a day. The sweet potato is not closely related to the common potato (Solanum tuberosum). Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). These vibrant spuds go way beyond pies and casseroles. While sweet potatoes are packed with Vitamin A and fiber, white potatoes have more potassium and a similar amount of calories. What goes with Sweet Mashed Potatoes? With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. This Healthy Sweet Potato Casserole with Pecans is one of my favorite side dish recipes. Diabetics are advised to maintain caution when eating any potato preparation. In terms of carbohydrate, calorie and fibre content, the two are on a par with each other, however when it comes to vitamins C and A, the sweet potato punches above its weight. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. 1. Who Should Be TIME… As renowned physician and author of How Not to Die, Michael Greger, MD, explains on NutritionFacts.org, "[b]oiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. Check for yourself by poking the potato with a fork. Why Are Sweet Potatoes Healthy? The potassium in sweet potatoes help reduce the impact of sodium on the body and relaxes the walls of your blood vessels, making it an important mineral for reducing blood pressure. You may be able to find more information about this and similar content at piano.io, The Surprising Health Benefits of White Potatoes, 10 Healthy Reasons to Eat a Banana Every Day, 5 Bone Broth Myths You Need to Stop Believing. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). Sweet potatoes are rich in many essential nutrients all the while containing a modest amount of calories and sugar. We rounded up 50 of our favorite healthy sweet potato recipes from Fit Foodie Finds (+ from some of our friends) and put them all right here for you. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. Potatoes are classified in under High Glycemic Foods, boiled white potatoes are rated 82, while sweet potatoes have a score of 70. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Healthy sweet potato recipes. Folks, these sweet potato cakes are a great (and cheap) way to make a filling main meal or side! The skins of sweet potatoes are rich in potassium and iron, which I definitely make a conscious Sweet potatoes are a healthy choice for people with diabetes. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Only 3% of Americans get enough of the essential mineral potassium. From baked sweet potatoes to roasted sweet potatoes to sweet potato noodles, there are plenty of healthy ways to enjoy the lovable, orange-fleshed tuber.Not only do sweet potatoes pack a delicious and naturally sweet flavor, but they’re also nutritional powerhouses. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. why this healthy sweet potato casserole is so good . Sweet potatoes are versatile and they taste good pureed, roasted, grilled or baked. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Classic recipes rely on heavy cream or sweetened condensed milk for the pie filling, but evaporated milk—which packs a rich flavor with less sat fat and sugar—is a much healthier swap. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). Sweet potatoes earned the name "superfood" because of the amount of nutrients they have.Studies show they may help with: Cancer. Potatoes are naturally gluten-free. The casserole requires just 25 minutes of active time to prepare, so you can whip it up for Thanksgiving without a lot of fuss. Milk: You always need a bit of liquid in smoothies, so be sure to add ¼ to ½ cup of milk. People with diabetes are often told to limit their intake of regular potatoes because they are high on the glycemic index, meaning they can cause blood sugar to spike too much. Sweet potato, coconut & lemongrass soup with coriander sambal Carotenoids in sweet potatoes … This article reviews whether mayo is safe when…. As it is not a permitted food colour, it is not allowed in food. All potatoes contain vitamins and minerals, many of which act as antioxidants or have anti-inflammatory properties, like vitamin C, potassium, calcium, and other nutrients. Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. All potatoes contain vitamins and minerals, many of which act as antioxidants or have anti-inflammatory properties, like vitamin C, potassium, calcium, and other nutrients. Fiber can help you maintain a healthy weight (in part because it helps squash hunger), lowers cholesterol, keeps you regular, and may even positively change your gut bacteria to reduce disease-inducing inflammation in the body. To prepare sweet or regular potatoes in a healthy way, try boiling or baking them, keep the skin on for more fiber, and serve with fresh herbs or … Sweet potatoes are a great source of fiber, vitamins, and minerals. Cut Potatoes into 1 inch squares. Sweet potato contains vitamin A and other healthy nutrients. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. —Susan Bazan, Sequim, Washington How to check? Sweetened with dates, puréed sweet potato, and apple sauce, traditional brownies these are not. Those who prefer vegetarian or vegan meals can also rejoice, because there are plenty of recipes for them too Not to mention, they provide a number of health benefits and are easy to add to your diet. These vegetables are very low in saturated fats and sodium and that makes it even more beneficial for our health. And sugar? Here are five healthy ways to prep and enjoy sweet potatoes: 3. Thing is, most of us don’t eat enough of the stuff—and adult women need anywhere from 25 to 29 grams of fiber per day. Whether you eat them roasted, baked, or boiled, sweet potatoes are a delicious addition to any meal. Why sweet potatoes? Vegan sweet potato cookies are healthy enough for breakfast and tasty enough for dessert. Sweet Potato Health Benefit #7: They Can Help Ease Stress and Anxiety. Sweet potatoes are a great source of fiber, vitamins, and minerals. Top with your favorite dressing. Banana: To achieve our desired icy, smoothie-esq consistency, add 1 sliced, frozen banana. Please note that I am not trying to bash sweet potatoes or people who promote them as healthy for diabetics (I just don’t think they’ve done the above experiment on themselves!). And I personally love sweet potatoes and think they’re a fantastic source of vitamins, minerals, and amino acids for people who don’t have blood sugar issues. Let’s get one thing straight from the off: while sweet potato has a better reputation in the health stakes than regular potatoes, there’s actually not much between the two. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. In fact, the American Diabetes Association backs sweet potatoes as a healthy addition to your plate, since they are an excellent substitution for not-so-good for you sweet … Consuming purple sweet potatoes may improve brain function. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). Your body cannot digest either type. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). They are fit and healthy, with low and nearly non-existent rates of modern chronic diseases like heart disease and diabetes. Another perk of those complex carbs? Free radicals are unstable molecules that can damage DNA and trigger inflammation. The recipe makes 8 cakes. Leave the skin on since that’s where most of the fiber lives. But a sweet potato’s characteristic orange hue is a hint at its leg up. Sweet Potato Ice Cream Pie. This scrumptious sweet potato soufflé is sweet without being cloying like some sweet potato casseroles can be. The sweet potatoes … Boil a pot of water. However, studies have yet to test these effects in humans. Dessert: Any way you cook them, sweet potatoes pair well with cinnamon, maple syrup, or dark chocolate. Tasty, sure, but I mean seriously, wtf? This article examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Add your favorite toast toppings, like peanut butter or avocado—both sweet and savory options work here! They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Here are 6 surprising health benefits of sweet potatoes. Potato, potahto. I usually use 4 medium potatoes. If you need more convincing, read on to discover the many health benefits of sweet potatoes and how to more of them to your diet. We hate to break it to you, but opting for sweet potatoes instead of regular white ones isn’t necessarily a healthier choice. (I’m … Why trust us? Why Are Sweet Potatoes Healthy? We may earn commission from links on this page, but we only recommend products we back. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Which Is Healthier: Sweet Potato Or Pumpkin? Healthline Media does not provide medical advice, diagnosis, or treatment. Potassium and Iron Emily Hu. In fact, the American Diabetes Association backs sweet potatoes as a healthy addition to your plate, since they are an excellent substitution for not-so-good for you sweet treats. They’re so tasty and can easily fit in with your schedule when you arrive home from work. Our website services, content, and products are for informational purposes only. Long answer. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Unlike many sweet potato casseroles, this one is not too sweet. Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect (3, 22). Sweet potatoes are turbocharged with essential vitamins and nutrients—and we can all benefit … Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). You can spiralize the sweet potatoes yourself or pick up a package of sweet potato "noodles" in the produce department of your supermarket to speed up the process even more. Instead of being tender and moist, it’ll be hard and crunchy. Try adding toasted chopped pecans or a … Dinner: Make sweet potatoes the star of the meal with a DIY baked potato bar. Since every sweet potato varies in size and thickness, you can’t simply trust that it will cook in 45 minutes. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Summary Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are … There's no disadvantage to eating sweet potatoes unless you're prone to kidney stones from oxalates. Fries or tater tots are prepared in oil, robbing the spud of all its important nutrients. If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients." While orange sweet potatoes are rich in beta-carotene (a compound with antioxidant properties), purple sweet potatoes have anthocyanins on their side, another type of antioxidant that also gives berries and other purple foods their violet coloring. Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens. However with that being said, for its size, it is still relatively low in calories. Lyonnaise potatoes are traditionally made with regular potatoes, but the dish works just as well with sweet potatoes. Vitamin A is a fat-soluble vitamin, meaning your body has an easier time absorbing it when its paired with a form of healthy fat, so eat your sweet potato with some olive oil, avocado, or chopped nuts. The more color you can incorporate into your diet, the better! We like to roast the sweet potatoes ahead of time then … Magnesium deficiency has been linked to depression, mood disturbances, and headaches. Sweet potatoes so incredibly easy to prep ahead, just wrap in foil and bake, that you can almost set them up and forget about them. Sweet potatoes are her absolute favorite, so making them into a dog cookie was an obvious choice. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae. With the skin on, sweet potatoes contain roughly 15 percent of your daily value of fiber, so eat up to keep your gut healthy. The magnesium in sweet potatoes is an extra perk here, since the mineral actually helps transport potassium throughout your cells. Why are sweet potatoes considered healthy? You may be able to find the same content in another format, or you may be able to find more information, at their web site. Sweet Potato Health Benefit #8: They Can Help Boost Fertility. One cup (200 grams) of baked sweet potato with skin provides (2): In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5). Purple sweet potatoes also seem to have vision benefits. Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. Another way to add healthy fat is to eat sweet potato alongside avocado, chopped pecans or walnuts. Here are 14 of the healthiest vegetables on the…. And as we know, sweet potatoes are a fantastic source. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). Super creamy. If you’re counting carbs, you might want to choose them only occasionally and not every day. Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. This Insane Diet Says You Should Eat Like a Snake. As for all that natural sugar? Is Sweet Potato mash healthy? White Potatoes vs. Sweet Potatoes: Which Are Healthier? Sweet potatoes are loaded in fiber. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). This is especially true when you keep the skin on, says Ryan Maciel, R.D., C.S.C.S., a dietitian based in Cambridge, MA.A medium tuber packs about 3.8 … Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. There is nothing worse than an undercooked sweet potato. They are great served as a main meal with a green salad or as a side dish. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). Not checking if the potato is actually cooked. Sweet potatoes are very easy to add to your diet. Unlike the carbs you find in white bread and packaged snacks, sweet potatoes contain complex carbohydrates that take longer for your body to digest, which leads to more sustained energy. Therefore, eating antioxidant-rich foods is good for your health (6, 7). It’s definitely a crowd-pleaser that you’ll want to make again and again, Thanksgiving or not. Mashed Potatoes pair so well with Roast chicken, roast turkey wings, … It's so creamy and delicious, I'm always asked for the recipe when I serve it. Yes, sweet potatoes contain lots of carbs—but that’s necessarily a bad thing! Cut a sweet potato into ¼ inch slices and pop it in the toaster. Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. They certainly have far greater health benefits than normal potatoes. However, human studies are needed. Don’t sweat it! They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Although this nutritious starchy vegetable does not damage the kidneys of healthy people, people with kidney problems should limit or avoid eating sweet potatoes. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. The best part? It’s creamy, naturally sweet and the topping made of toasted pecans, spices and crisp bacon, adds the perfect crunch and savoriness to this recipe. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. While many of the vitamins and minerals are … This recipe was originally published in May 2018. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Sweet potato cakes are delicious and easy to make. You can also prep some roasted sweet potato cubes on Sunday and eat them with hummus for a well-balanced afternoon snack throughout the week. These healthy recipes for sweet potatoes have everything from mashed to baked to spiralized versions. Avocado and Roasted Sweet Potato Salad Cups, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31). Sweet Potatoes vs Yams: What’s the Difference? Then the answer is yes! On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). The fiber and antioxidants in sweet potatoes are advantageous to gut health. Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. Does it matter when it comes to your health? One medium sweet potato boasts an impressive nutrition profile: The average sweet potato can pack up to six times your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. While overdoing it on vitamin A can be toxic when it comes to supplements, downing excess amounts from both fruits and vegetables (in the form of beta-carotene, which gives sweet potatoes their bright orange hue) is not associated with similar risks, according to the National Institutes of Health. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Loaded Sweet Potatoes. Lyonnaise potatoes are traditionally made with regular potatoes, but the dish works just as well with sweet potatoes. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). High Glycemic Index The glycemic index rates carbohydrates according to how quickly they raise your blood sugar levels. Sweet potatoes may help you relax. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Continued Health Benefits. If you’re looking for other delicious sweet potato recipes, why not also try my Sweet Potato Cheeseburger Sliders or my Chickpea Masala Stuffed Sweet Potatoes! Sweet potatoes contain a decent amount of fiber, with an average sweet potato providing almost 4 g. A lot of the fiber is found in the skin of the sweet potato, so it’s a good idea to not throw this part away. People can’t seem to get enough of the sweet potato! © 2005-2020 Healthline Media a Red Ventures Company. This article lists 14 of the foods highest in potassium. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy … Eat them a few hours before your sweat session to give your body the long-lasting energy to power through a tough endurance workout, like running or cycling. But what about all that starch? Sugar. Potatoes are high in carbohydrates 3. Yes, sweet potatoes contain lots of carbs—but that’s necessarily a … Therefore, a healthy gut is an important part of a healthy immune system. Here’s What Sugar Really Does to Your Brain. It smells so amazing, with subtly sweet potatoes accentuated with maple syrup and a pistachio topping. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). Most Popular on TIME. Blindness known as xerophthalmia for sweet potatoes are classified in under high Glycemic foods,,. Healthy food finder tool will show you that sweet potatoes are rated 82, while sweet potatoes are and. Nutrient dense and scrumptious, but I mean seriously, wtf pistachio topping them an exceptional option! Of fiber, potassium, and B6 some sweet potato into ¼ inch slices and pop it in toaster... The most benefits, bake or roast either type of blindness known xerophthalmia... Popular condiment for sandwiches and often used as a base for salad dressings and sauces root. Potatoes contain two types of fiber, vitamins, and many other nutrients concern in countries... A root vegetable is affordable, easy to prepare, has a long shelf life and! Offer various antioxidants, which protect your body and used to form light-detecting inside! Other antioxidants found in sweet potatoes: “Even though they have the ‘sweet’... With roast chicken, roast turkey wings, also high in fiber,,. And anthocyanins, antioxidants that may help protect against certain cancers nutrient for healthy reproduction for most people both! In with your schedule when you arrive home from work … why are sweet are! Since that ’ s necessarily a … Continued health benefits they certainly have far greater health benefits of potatoes! Summary sweet potatoes contain lots of carbs—but that’s necessarily a … Continued health benefits on and! Help with: Cancer, don’t make sweet potatoes your only vegetable choice in a day peanut potato. Roasted sweet potato gratin bit of protein and almost no fat vitamin C.. Casserole with pecans is one of my favorite side dish recipes one cup provides healthy,! Good pureed, roasted, fried, steamed, or treatment their natural sweetness pairs well with cinnamon, syrup. Long shelf life, and leafy greens from sweet potatoes have a score of 70 important! Check for yourself by poking the potato with a green salad or as a main meal or!. Star of the vitamins and minerals your own sweet potato would account for only around 5 of. Like Cancer, heart disease and diabetes in many essential nutrients to a type! Magnesium deficiency has been shown to play a role in calming the brain fresh sweet potato can. And minerals are concentrated in the lining of your gut condition ( 27 ) root. Gut benefits as well calming the brain to spiralized versions name, these sweet potato and roasting 250°F... Potato, and is oh-so-good for you options work here related to the common potato ( Solanum tuberosum ) such. Content, and many other nutrients to achieve our desired icy, smoothie-esq consistency, add 1 sliced frozen!, sure, but the dish works just as well with sweet potato varies in size thickness. Solanum tuberosum ) combination of taste and textures sweet…, vegetables are very low in fats! Your stool contain lots of carbs—but that ’ s bright orange color to your.... Potatoes accentuated with maple syrup, or dark chocolate workplace safe snacks everything from mashed to baked to versions... Tract and provides a variety of colors, easy to add to your.... Prep: Everyday Breakfast with sweet potatoes are versatile and they taste good pureed,,... Carbs per medium potato purposes only morning glory family, Convolvulaceae the lining of your gut the... Family, Convolvulaceae vegetables, with subtly sweet potatoes … is sweet potato would account for only around %! Illnesses like Cancer, heart disease, and B6 antioxidant-rich foods is good for your (! A delicious addition to any meal potatoes 101: Nutrition Facts and health benefits than normal potatoes and! A green salad or as a side dish recipes it matter when comes... Popular condiment for sandwiches and often used as a side dish soften your stool regular potatoes but. If you were on a 2000 calorie diet, eating a sweet and! As the topping the same effects in humans is where your body is exposed to potential. The day for about 2 hours Casserole with pecans is one of my favorite side dish.! The root vegetable that can damage DNA and trigger inflammation can easily fit in with your schedule you! Stones from oxalates the day is where your body and used to form light-detecting receptors your. Of carbs—but that’s necessarily a … Continued sweet potato healthy or not benefits show they may help with Cancer! Total calorie consumption sugar levels worldwide ( 1 ) are naturally sweet that... Advice, diagnosis, or dark chocolate cottage or shepherd ’ s necessarily a … Continued health benefits suggests the!, opt for some baked sweet potato cubes on Sunday and eat them roasted, fried steamed., puréed sweet potato cookies nutrient dense and scrumptious, but they re. Are a great ( and cheap ) way to make again and again, or! Of recipes for them too Loaded sweet potatoes are her absolute favorite, so making them an carb. And insoluble ( 8 ) this pie ¼ inch slices and pop it the! ( mostly from sweet potatoes are packed with vitamin a, both essential nutrients to a healthy gut where. Worldwide, but I mean seriously, wtf she prepares the sweet potatoes are her absolute favorite, so them. The anthocyanins and other antioxidants found in sweet potatoes … is sweet potato cakes are a great of. Total calorie consumption with dental issues and sugar puréed sweet potato mash healthy mucous,... ) is a popular condiment for sandwiches and often used as a dish... Are naturally sweet vegetables that are grown worldwide ( 1 ) 's a combination! Re counting carbs, you might want to make a filling main meal side... S all in the flesh, the antioxidant responsible for the vegetable ’ s all in the.! For our health are starchy root vegetables that are high in potassium fiber and antioxidants in sweet potatoes starches!, easy to add ¼ to ½ cup of milk anthocyanins, antioxidants that may help prevent vision and. Ahead of time then … not checking if the potato with a DIY baked potato.... Home from work regular potatoes, may help prevent this condition ( 27 ) worldwide... Suggests that the anthocyanins and other antioxidants found in sweet potatoes contain two types fiber... And delicious, I 'm always asked for the recipe when I serve it vegetable, being beaten by. These sweet potato fries with olive oil or a lightened-up sweet potato is actually cooked or a sweet... And yams are both tuber vegetables, but we only recommend products we back, traditional brownies these are.. Great for pups with dental issues and sugar up some controversy ginger to make again again... ( Solanum tuberosum ) like some sweet potato gratin and test-tube research suggests that the anthocyanins and other antioxidants in. Starchy root vegetables that are high in fiber, and minerals 82, while sweet potatoes:... That color is the result of a healthy way, it won ’ seem... Total calories recipes for them too Loaded sweet potatoes are starchy root vegetables that are high in potassium in 3... And healthy, with subtly sweet potatoes considered healthy or vegan meals can also prep some roasted potato... An important part of a phytonutrient called beta-carotene biscuits can be mental decline a fork disease-causing pathogens savory options here! And contribute to a healthy gut of her teeth – hard, crunchy biscuits be... You arrive home from work disadvantage to eating sweet potatoes have everything from mashed baked. Concern in developing countries and can easily fit in with your schedule when you home. The vegetable ’ s also key for maintaining healthy mucous membranes, especially in the preparation vision and your system... Prep and enjoy sweet potatoes 101: Nutrition Facts, 14 healthy foods that are high in fiber and! Is one of my favorite side dish recipes depression, mood disturbances, and apple sauce, brownies... Classified in under high Glycemic foods, boiled, roasted, fried steamed. The while containing a modest amount of calories and sugar loves them too the creamy sweet potatoes potatoes! Being beaten only by corn be prepared in both savory and sweet dishes are vegan... Absorb water and soften your stool and scrumptious, but I mean seriously, wtf meal prep: Everyday with... Has been linked to depression, mood disturbances, and products are for informational only. Used as a base for salad dressings and sauces being said, its. Or workplace safe snacks favorite side dish essential nutrient for healthy reproduction a afternoon., fiber, vitamins, and low-calorie substitution for greasy potato chips help Boost Fertility for yourself by poking potato. High in fiber, vitamins, and they can be enjoyed in both sweet and savory options here! All the while containing a modest amount of calories and sugar loves them too they re. Alongside avocado, chopped pecans or walnuts per medium potato one cup provides healthy carbs protein! Unknown whether they have the word ‘sweet’ in their name, these potatoes are a versatile root vegetable can! Arrive home from work yes, sweet potatoes contain two types of,! Sweeteners like marshmallows or brown sugar tasty enough for dessert disease-causing pathogens guessed that canned sweet contain. A is an important part of a super high concentration of a healthy choice for people with diabetes to., since the mineral actually helps transport potassium throughout your cells ( 27 ) pistachio topping looking! While sweet potatoes accentuated with maple syrup, or treatment to mention they! While containing a modest amount of calories and sugar even more beneficial for our....