Benefits of Sweet Potatoes
Benefits of Sweet Potatoes
Sweet potatoes are called “superfood” because of the amount of nutrients they have.
Studies have shown they help with:
Cancer
Diabetes
Heat Disease
Macular Degeneration
Obesity
Just one sweet potato gives you 400% of the Vitamin A you need each day
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Sweet Potato Nutrition
Don’t let their sweet nature fool you! Sweet Potato nutrition is off the charts, making sweet potatoes a wholesome option for children, adults, diabetics and anyone interested in improving their health.
Today, sweet potatoes are used in cuisines all over the world as a satisfying and versatile vegetable with a well-earned reputation for nutrition. Many are surprised to find that the calories in sweet potatoes are surprisingly low. A medium sweet potato is about 100 calories when baked in the skin, making sweet potatoes an ideal food for weight management.
Sweet potatoes carbs may have a bad rep, but these taters are made of complex carbohydrates (a.k.a. energy) which are released at a steady pace for a constant source of vitality (source).
1 https://www.everydayhealth.com/type-2-diabetes/diet/top-health-benefits-sweet-potatoes-diabetics/
2 https://www.livescience.com/46016-sweet-potato-nutrition.html
We all love the sugary, caramelized flavor of sweet potatoes, but the benefits of sweet potatoes are what make this spud spectacular! Behind their colorful interior, sweet potatoes are chock full of nutrients from which you can easily benefit when prepared properly.
Benefits of Sweet potatoes:
1. Sweet potatoes are full of Vitamin A
When eaten with the skin on, one medium sweet potato contains over 100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function. For maximum absorption of vitamin A, be sure to pair your sweet potato with foods that contain some fat – such as a pat of butter or avocado. Sources – NCBI: Role of Vitamin A in the Immune System; Science Direct: Carotenoids and β-carotene in orange fleshed sweetpotato: A possible solution to vitamin A deficiency
2. Sweet potatoes are a good source of fiber
This can contribute to feelings of satiety, or feeling “full” and can aid in digestion, by helping to help keep you regular. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, and some types of cancer (a disease associated with many factors). A medium sweet potato baked in its skin has 4 grams of fiber, more than a packet of instant oatmeal. Sources – Nutritionfacts.org: Where Do You Get Your Fiber? ; Science Direct: Individual differences in the interoceptive states of hunger, fullness and thirst.
3. Sweet potatoes are potassium-rich
Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. Source – Nutritionfacts.org: 98% of American Diets Potassium-Deficient.
4. Sweet potatoes contain complex carbohydrates
Complex carbohydrates are released at a steady pace for a constant source of energy, so no sugar highs or lows to worry about. Source – American Heart Association, Inc.: Carbohydrates
5. Sweet potatoes offer a balanced number of calories
A medium sweet potato (approximately 2 inches in diameter and 5 inches in length) contains about 100 calories when baked in the skin. Source – USDA: Basic Report: 11508, Sweet potato, cooked, baked in skin, flesh, without salt
Recipes
Recipes
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Sweet Potato Maple Pecan Quick Bread
Ingredients
2 cups unbleached all-purpose flour
3/4 cup firmly packed brown sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 cup sweet potatoes, cooked, cooled and mashed
1/2 cup pure maple syrup
2 large eggs, at room temperature
1/4 cup unsalted butter, melted and cooled
1/4 cup milk, at room temperature
2 teaspoon pure vanilla extract
3/4 cup chopped pecans
Directions
Preheat oven to 350 degrees F. Butter a 9x5x3 inch loaf pan.
In a medium-sized bowl, beat butter and brown sugar until creamy. Add sweet potatoes, maple syrup, eggs, milk, and vanilla; mix well.
Sift together flour, baking powder, soda and spices. Make a well in the center of the flour mixture; add the sweet potato mixture and pecans; stir just to combine.
Scrape the batter into the prepared pan and spread evenly. Bake for 50 to 60 minutes, or until a cake tester or toothpick inserted into the center of the bread comes out clean.
Remove the pan to a wire rack. Cool for 10 minutes before removing the bread from the pan; finish cooling on the rack.
Store the completely cooled bread in an airtight container at room temperature.
Sweet Potato & Black Bean Chili
Ingredients
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle Chile (see Cooking Tips)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
2 medium tomatoes, diced
4 teaspoons lime juice
1/2 cup chopped fresh cilantro
Directions
Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
Cook's Tip
Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle Chile pepper can be found in the spice section of most supermarkets.
