Are sweet potatoes healthy?
This holiday staple is also one of the world’s oldest crops – here’s what to know about adding sweet potatoes to your diet
TL;DR
- Sweet potatoes have been cultivated for over 4,500 years and are related to morning glories, not yams or white potatoes.
- A medium cooked sweet potato contains approximately 130 calories, 30g carbohydrates, and 2g protein, with a high fiber content (4-6g).
- Cooking methods affect glycemic index; steaming/boiling results in a lower GI than roasting.
- Fiber in sweet potatoes helps stabilize blood sugar, lower cholesterol, and increase satiety.
- Resistant starch, which develops when sweet potatoes are cooked and cooled, further helps prevent blood sugar spikes.
- Yarapin, a compound in raw sweet potato sap, aids digestion by supporting peristalsis.
- Sweet potatoes are micronutrient-dense, providing manganese, iron, vitamins C and B6, potassium, and copper.
- Orange sweet potatoes are high in beta-carotene (precursor to Vitamin A), beneficial for skin, hair, eyes, and immune function.
- Purple sweet potatoes contain anthocyanins, potent antioxidants with potential antitumor properties.
- White sweet potatoes offer some beta-carotene and more micronutrients and fiber than white potatoes.
- Choose firm sweet potatoes with smooth, even skin; avoid those with a sweet scent.
- Sweet potatoes are versatile and can be prepared in numerous sweet and savory dishes.