Sweet potatoes are often left unnoticed on the supermarket shelves, which is a big mistake. What you should know is that they are nutritious, high in fiber, packed with vitamins and minerals, and simply delicious. They can be of different colors, textures, and, accordingly, tastes. Try something new with the sweet potato recipes during your daily meals, and you will want to try more every day after.
Sweet Potato Nutrition Value
If you’re on a diet and have almost forgotten the taste of regular potatoes, you may include sweet potatoes into your diet and definitely not feel guilty about it. This is because the sweet potato obviously has fewer calories than the white one. For example, there are approximately 86 calories per 100 grams of sweet potatoes (uncooked). As for the nutrients, their amount is as follows:
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fiber: 3 grams
- Protein: 1.6 grams
- Fat: 0.1 grams
High fiber content is one of the main advantages of sweet potato as opposed to regular one. That’s important if you're determined to lose some weight. Another argument in its favor is that the sweet potato is a low-fat vegetable. Instead, fiber will keep you full and satisfied longer than after a less healthy snack.
Why Sweet Potatoes Are Good for Your Health
Sweet potato is not a universal cure but it is undoubtedly an excellent source of important vitamins, such as beta carotene, vitamin C, and potassium. Beta carotene is an antioxidant, which is very important for your acute eyesight and skin smoothness. Moreover, it has an ability to transform into vitamin A upon absorption. Vitamin C makes you resistant to the common cold and boosts your immunity in general, and again it makes your skin look fresh and healthy. Potassium, in its turn, stabilizes blood pressure working in balance with sodium in your body.
Eating more sweet potatoes is also effective for healthy digestion, since fiber reduces the risk of constipation and, thus, serves as a weapon against serious diseases such as colon cancer. Furthermore, studies have shown that sweet potatoes may potentially decrease the chance of the development of some other types of cancers thanks to the rich antioxidants content.
Sweet potatoes also differ from the white ones in terms of the glycemic index. That of the sweet potato is lower, so consuming sweet potatoes (in moderation, though) is recommended to people with diabetes because it will raise blood sugar much slower.
Another sweet potato benefit is their ability to boost brain activity due to such compounds as choline and manganese. Their amount in a portion of sweet potatoes contributes to proper brain functioning and improves memory.
Ways to Cook Sweet Potatoes
Sweet potato recipes are countless depending on the way you cook potatoes. They can be boiled, baked, steamed, or fried, serve as a side dish or be enjoyed as an ultimate meal. They can be a perfect comfort food for every day or be in the center of attention at a party or a barbecue. Just look through the sweet potato recipes and find the one you will try right away.
To start with an easy one, try out this perfectly easy sweet potato recipe for your quick and healthy dinner, and it is bound to become your all-time favorite.
For a special occasion, which is not necessarily Christmas and Thanksgiving, but could also be a usual family gathering, the best sweet potato casserole on the table will bring everyone together for sure.
Apart from these two, there are many other healthy sweet potato recipes, which you should try to take care of your health: sweet potato soups, salads, mashed potatoes, pancakes, etc. Sweet potato may also be used in unusual ways, for example, as a patty for a veggie burger, as pasta sauce or in hummus. Dessert options with sweet potatoes include cookies, pies, cupcakes, and many more.
Thus, with sweet potato recipes, you can enjoy great benefits for your health and receive a part of your daily vitamin supply by having your favorite meal, with a twist brought by the sweet potato.