The Many Benefits of the Nutritious Sweet Potato Vegetable

The Sweet Potato: A Nutritious and Delicious Vegetable

The sweet potato, also known scientifically as Ipomoea batatas, is a delicious and highly nutritious vegetable that offers a variety of health benefits. Sweet potatoes have become increasingly popular in recent years as more people discover their great taste and nutritional value.

Sweet Potato or Yam - What's the Difference?

Sweet potatoes are often confused with yams, but they are actually quite different. Yams are starchier, drier, and less sweet than sweet potatoes. In the United States, what we call a yam is actually just a variety of sweet potato with copper-brown skin and bright orange flesh. True yams are mainly grown in Africa and Asia.

The Many Varieties of Sweet Potatoes

There are around 400 varieties of sweet potatoes grown across the world. In the U.S. alone there are hundreds of sweet potato cultivars. The most common varieties are classified into two main groups:

• Firm/drier sweet potatoes with pale skin and flesh. Sometimes called "white" sweet potatoes.
• Moister sweet potatoes with copper skin and deep orange flesh. Often called "yam" sweet potatoes.

The orange-fleshed sweet potatoes are becoming increasingly popular due to their naturally sweeter taste and higher antioxidant content.

Nutrition Facts and Benefits

Sweet potatoes are packed full of vitamins, minerals, and other nutrients that offer an array of health benefits:

An Excellent Source of Vitamin A

Just one medium baked sweet potato (114 grams) provides over 400% of your daily needs for vitamin A. Sweet potatoes are one of the best sources of beta-carotene, which gets converted into vitamin A in the body.

Rich in Vitamin C

A medium sweet potato also provides about 37% of the RDI for vitamin C, a powerful antioxidant that boosts your immune system and helps your body heal from wounds.

High Source of Potassium

With around 542 milligrams of potassium per medium potato, sweet potatoes are an excellent source of this important nutrient. Getting enough potassium can reduce blood pressure and stroke risk.

Good Source of Fiber

A medium baked sweet potato with skin contains around 4 grams of fiber. Fiber plays an important role in digestion, heart health, and managing blood sugar levels.

Calories in Sweet Potatoes

When people are watching their waistlines, some believe it's best to avoid starchy vegetables like sweet potatoes. But sweet potatoes can actually be part of a healthy weight loss diet.

Comparing Calories in Different Forms

One medium baked sweet potato (5" long and 2" diameter) with skin contains:

• 103 calories
• 24 grams carbs
• 2 grams protein
• Less than 1 gram fat

Mashed, candied, or sweet potato fries will have more calories and carbs. For example, one cup of mashed sweet potatoes contains about 200 calories, while a serving of oven baked sweet potato fries or candied yams can have 300-400 calories.

Do Sweet Potatoes Cause Weight Gain?

Despite being high in carbs, sweet potatoes have a low glycemic index so they won't cause sharp spikes in your blood sugar levels. They are also high in fiber and water which makes them very filling.

Studies have found that people who eat sweet potatoes and other whole foods don't gain weight, while overprocessed "white" carbs lead to more weight gain. Enjoying sweet potatoes as a whole food in sensible portions is unlikely to lead to weight gain.

Popular Ways to Cook Sweet Potatoes

The tasty and versatile sweet potato can be enjoyed in both savory and sweet preparations. Here are some of the most popular ways to cook a sweet potato:

Baking

Simply poke some holes in your sweet potato and bake at 400F for 40-60 minutes until fork tender. Pair it with butter, brown sugar, cinnamon or your favorite protein like chicken or fish.

Frying

Cut your sweet potato into wedges, fry in hot oil for about 5 minutes until browned and crispy and enjoy as a snack or side dish. You can also make sweet potato fries by cutting them into long sticks.

Mashing

Boil diced sweet potatoes until soft, then simply mash them up with a bit of milk or cream and butter. Mash can be seasoned with cinnamon or ginger.

Candying

Candied sweet potatoes is a classic American sweet potato dish that involves boiling and mashing sweet potatoes with brown sugar, butter, and spices before baking to caramelize it.

Healthy and Delicious Sweet Potato Recipes

Here are three nutritious sweet potato recipes to enjoy:

Sweet Potato Black Bean Chili

This vegetarian chili is made extra hearty with sweet potatoes. It's full of fiber, plant-based protein, vitamins, and minerals.

Thai Coconut Curried Sweet Potatoes

Flavorful curry sauce pairs perfectly with sweet nutty cubes of sweet potato in this quick and healthy weeknight dinner.

Sweet Potato Apple Casserole

A Thanksgiving classic made healthier by swapping condensed soup for protein-packed Greek yogurt and cutting back on sugar.

The sweet potato is clearly much more than just a tasty side dish. With all of its nutritional benefits, delicious flavor, and versatility in sweet and savory preparations, this root vegetable is worth enjoying on a regular basis as part of a healthy diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.