Sweet potatoes pack a powerful nutritional punch
They’re naturally sweet-tasting and they won’t disrupt your blood sugar levels. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene), a powerful antioxidant that gives orange fruits and vegetables their vibrant colour. They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
According to the SELF Nutritional Data one medium, baked sweet potato (1 cup / 200g) with skin provides:
- 180 calories
- 4 grams of protein
- 41.4g of carbohydrates, including 6.6 grams of fibre and 13 grams of sugar
- 0 grams of fat
- 8 grams of Omega 3 and 120 grams of Omega-6
Tips for storing and baking sweet potatoes
- If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin. Yet, if you buy conventionally grown ones, you should peel them before eating since sometimes the skin is treated with dye or wax; if preparing the sweet potato whole, just peel it after cooking.
- As the flesh of sweet potatoes will darken upon contact with the air, you should cook them immediately after peeling and/or cutting them. If this is not possible, to prevent oxidation, keep them in a bowl covered completely with water until you are ready to cook them.
- Avoid buying sweet potatoes with soft skin or wrinkles, cracks, or soft spots. Store in a cool, dry place for up to 3 to 5 weeks.
- Roast sweet potatoes to bring out their natural flavour. There is no need to add in marshmallow topping or loads of butter; sweet potatoes have a naturally sweet and creamy taste that can be enjoyed all on its own. To add a little spice without extra calories, try sprinkling on cinnamon, cumin, or curry powder.
- Try adding roasted sweet potatoes and pecans to a salad and top with balsamic vinegar. You can also try adding sweet potato to pancakes or hash browns.
The healthiest foods (2017). Sweet potatoes. Accessed May 2018.
Ware M., (2017). What’s to know about sweet potatoes?. Accessed May 2018.