There are many misconceptions about sweet potatoes. First, they aren’t potatoes at all. Potatoes are part of the nightshade family, which includes tomatoes, eggplants, and peppers, while sweet potatoes are a relative of the morning glory. They are not yams either—true yams are starchy vegetables with a bark like skin and are far less sweet.
The words “sweet” and “potato” may conjure up an image of a carbohydrate and sugar bomb, while in reality they are one of the most nutritious vegetables you can eat. They fall into the healthy carbohydrate category. They are packed with nutrients that help fight inflammation and enhance immunity, and have lots of healthy fiber. And they have a have a low glycemic index score. “The higher the number on the index, the more rapid one can expect an increase in blood sugar after ingestion of the food,” says Lourdes Castro Mortillaro, MS, director of the NYU Food Lab. (Blood sugar spikes may have implications for type 2 diabetes and weight gain risk.)
Available in a variety of colors—from traditional orange to fiery yellow and reddish to an eye-catching purple—all sweet potatoes are good for you, but they have different nutrients.
Orange sweet potatoes are vitamin and mineral powerhouses. A medium one has 165 percent of the vitamin A you need per day from the beta-carotene it contains. Vitamin A is good for fighting infection. They have more than 20 percent of your daily need for potassium—a blood-pressure-lowering nutrient most adults fall short on—plus niacin and vitamin C.
Purple sweet potatoes get their color from flavonoids called anthocyanins. Diets rich in these compounds have been linked to a lower risk of type 2 diabetes, cardiovascular disease, and cognitive problems. This variety are a main food in the traditional diet of Okinawa, a region known for its high concentration of centenarians. More than half of the daily caloric intake of Okinawan diets comes from sweet potatoes.
Separate this tasty tuber from the brown sugar and marshmallows that are often added to the concoction and you have a healthy bite that is also inexpensive and delicious. A medium sweet potato has approximately 140 calories and 5 grams of fiber.
Preparation
Steaming and baking keep this wholesome food nutritious and allow its natural flavors to shine. These two cooking methods have also been shown in studies to retain more of the antioxidant compounds than frying or microwaving.
You can make a healthy version of sweet potato fries by cutting sweet potatoes into matchsticks, drizzling them with olive oil, and roasting at 400° F (or you can use an air fryer). For better-for-you chips, slice rounds on a mandolin, drizzle with olive oil, and roast at 400° F.
Topping your sweet potato with protein and fat containing ingredients, for example, a drizzle of olive oil and some chopped walnuts or pecans, will also help keep blood sugar balanced. And, as a bonus, will help your body better absorb some of the antioxidants sweet potatoes contain.
Soup is another way to enjoy the rich flavor, velvety texture, and health benefits of sweet potatoes. Blended together with low-sodium chicken or vegetable broth and water, the sweet potatoes add thickness and depth. The soup has the consistency of a chowder or a bisque, but it doesn’t have cream.
Still, there’s no need to dismiss your holiday tradition whether next year or still for this season. If melted marshmallows on top of your sweet potatoes is the one dish you look forward to every year, well, do it and enjoy it. Of course! Just know that there are also loads of other and healthier ways to enjoy sweet potatoes year-round.
Note: As always consult with your Licensed Health Care Professionals. Our content is meant to inform or is the view of others. Research wisely and choose your highest and best.