why this healthy sweet potato casserole is so good . This scrumptious sweet potato soufflé is sweet without being cloying like some sweet potato casseroles can be. Here are simple ways to add more of them to your diet: Breakfast: Sweet potato toast is all the rage and making it at home is simple. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. All potatoes contain vitamins and minerals, many of which act as antioxidants or have anti-inflammatory properties, like vitamin C, potassium, calcium, and other nutrients. Sweet potatoes so incredibly easy to prep ahead, just wrap in foil and bake, that you can almost set them up and forget about them. They are fit and healthy, with low and nearly non-existent rates of modern chronic diseases like heart disease and diabetes. This recipe was originally published in May 2018. Potato, potahto. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Vitamin A is a fat-soluble vitamin, meaning your body has an easier time absorbing it when its paired with a form of healthy fat, so eat your sweet potato with some olive oil, avocado, or chopped nuts. You bet! One cup (200 grams) of baked sweet potato with skin provides (2): In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5). However, studies have yet to test these effects in humans. If you need more convincing, read on to discover the many health benefits of sweet potatoes and how to more of them to your diet. Why sweet potatoes? There's no disadvantage to eating sweet potatoes unless you're prone to kidney stones from oxalates. One medium sweet potato boasts an impressive nutrition profile: The average sweet potato can pack up to six times your daily value of vitamin A, which is vital to your eye health, bone development, and immune function. But a sweet potato’s characteristic orange hue is a hint at its leg up. Avocado and Roasted Sweet Potato Salad Cups, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Sweet potato pie doesn’t seem like a healthy way to cook sweet potatoes, but a few simple ingredient swaps can slash calories and sugar from this much-loved Southern dessert. Therefore, eating antioxidant-rich foods is good for your health (6, 7). If you’re counting carbs, you might want to choose them only occasionally and not every day. Because sweet potatoes contain a healthy dose of fiber—which helps slow down the release of glucose into your system—they won’t spike your blood sugar. Not to mention, they provide a number of health benefits and are easy to add to your diet. Why not make a veggie version using sweet potato mash as the topping? A crunchy pecan-and-oat topping nicely complements the creamy sweet potatoes. Magnesium deficiency has been linked to depression, mood disturbances, and headaches. If you skip the added sweeteners like marshmallows or brown sugar. Diabetics are advised to maintain caution when eating any potato preparation. Sweet potatoes also have 18.2 micrograms of folate, or Vitamin B9, per serving, which promotes cardiovascular health and may reduce the risk of stroke. Let’s get one thing straight from the off: while sweet potato has a better reputation in the health stakes than regular potatoes, there’s actually not much between the two. Most potatoes mainly contain carbohydrate with a little bit of protein and almost no fat. These soft pumpkin treats are great for pups with dental issues and Sugar loves them too. Try adding toasted chopped pecans or a … Whether you eat them roasted, baked, or boiled, sweet potatoes are a delicious addition to any meal. Therefore, a healthy gut is an important part of a healthy immune system. Also, don’t make sweet potatoes your only vegetable choice in a day. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). Just one cup provides healthy carbs, protein, fiber, and many different vitamins like Vitamin A, C, and B6. Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. You can spiralize the sweet potatoes yourself or pick up a package of sweet potato "noodles" in the produce department of your supermarket to speed up the process even more. Potassium and Iron Emily Hu. *Take a cotton ball soaked in water or vegetable oil *Take a sweet potato *Then rub the outer surface of the sweet potato with the cotton ball *The cotton ball rubbed on the unadulterated sweet potato does not change colour Mashed. This healthy sweet potato mash recipe was one born out of pure frustration. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Consuming purple sweet potatoes may improve brain function. Here are 14 of the healthiest vegetables on the…. Does it matter when it comes to your health? To prepare sweet or regular potatoes in a healthy way, try boiling or baking them, keep the skin on for more fiber, and serve with fresh herbs or … Don’t sweat it! Those who prefer vegetarian or vegan meals can also rejoice, because there are plenty of recipes for them too Sweet potatoes are loaded in fiber. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.Its large, starchy, sweet-tasting, tuberous roots are a root vegetable. To reap the most benefits, bake or roast either type of potato. Lyonnaise potatoes are traditionally made with regular potatoes, but the dish works just as well with sweet potatoes. In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia … These vibrant spuds go way beyond pies and casseroles. Our experts analyze what’s the better pick. All rights reserved. Why Are Sweet Potatoes Healthy? Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. When Jeff Nimoy “cheats” on his paleo diet, he almost always goes for pizza or a cheeseburger – with a … Use fresh sweet potato and ginger to make this healthy comfort food. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. This Healthy Sweet Potato Casserole with Pecans is one of my favorite side dish recipes. However, it remains unknown whether they have the same effects in humans. Since every sweet potato varies in size and thickness, you can’t simply trust that it will cook in 45 minutes. They are high in many nutrients, and taste delicious. In fact, the American Diabetes Association backs sweet potatoes as a healthy addition to your plate, since they are an excellent substitution for not-so-good for you sweet treats. Carotenoids in sweet potatoes … The casserole requires just 25 minutes of active time to prepare, so you can whip it up for Thanksgiving without a lot of fuss. Add your favorite toast toppings, like peanut butter or avocado—both sweet and savory options work here! Eat plenty of green veggies, too, like broccoli, green beans, kale and other greens, which are lower in carbs and calories. The sweet potatoes … It's so creamy and delicious, I'm always asked for the recipe when I serve it. Top with your favorite dressing. If you were on a 2000 calorie diet, eating a sweet potato would account for only around 5% of total calories. In fact, the American Diabetes Association backs sweet potatoes as a healthy addition to your plate, since they are an excellent substitution for not-so-good for you sweet … Although this nutritious starchy vegetable does not damage the kidneys of healthy people, people with kidney problems should limit or avoid eating sweet potatoes. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients." Check for yourself by poking the potato with a fork. Super creamy. Sweet Potato Health Benefit #7: They Can Help Ease Stress and Anxiety. Sweet potato contains vitamin A and other healthy nutrients. Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). Sweet potatoes are high in fiber, vitamins, minerals, and antioxidants. The magnesium in sweet potatoes is an extra perk here, since the mineral actually helps transport potassium throughout your cells. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. We may earn commission from links on this page, but we only recommend products we back. Sweet potatoes are a great source of fiber, vitamins, and minerals. Sweet Potato vs. As for all that natural sugar? This article reviews whether mayo is safe when…. Learn more about the health benefits of sweet potatoes, as … However with that being said, for its size, it is still relatively low in calories. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. Sweet potatoes are lauded among nutritionists for their amazing health benefits, including the fact they 1: Are a vegetable – unlike standard potatoes, sweet potatoes are actually classified as a vegetable and count towards your five a day. The antioxidants in sweet potatoes may provide gut benefits as well. Baked sweet potatoes are the perfect, healthy side dish in the fall months. Only 3% of Americans get enough of the essential mineral potassium. The best part? More. Make your own sweet potato chips by thinly slicing a sweet potato and roasting at 250°F for about 2 hours. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Another way to add healthy fat is to eat sweet potato alongside avocado, chopped pecans or walnuts. Purple sweet potatoes also seem to have vision benefits. Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. The recipe makes 8 cakes. Folks, these sweet potato cakes are a great (and cheap) way to make a filling main meal or side! They’re so tasty and can easily fit in with your schedule when you arrive home from work. These vegetables are very low in saturated fats and sodium and that makes it even more beneficial for our health. Sweet potatoes are rich in many essential nutrients all the while containing a modest amount of calories and sugar. Find out more about sweet potato health benefits. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Sweet potato, coconut & lemongrass soup with coriander sambal 1. Who Should Be TIME… Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar They are great served as a main meal with a green salad or as a side dish. Sweet Potato for Every Meal. Sweet potatoes are a great source of fiber, vitamins, and minerals. Cut Potatoes into 1 inch squares. Also, don’t make sweet potatoes your only vegetable choice in a day. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). Are sweet potatoes healthy? This Insane Diet Says You Should Eat Like a Snake. Or if they avoid dairy then they’re stocked in sugar or coated in syrup. White Potatoes vs. Sweet Potatoes: Which Are Healthier? It has been updated for content and photos. We hate to break it to you, but opting for sweet potatoes instead of regular white ones isn’t necessarily a healthier choice. It’s true that a simple search for sweet potato recipes will turn up rich holiday pies and indulgent casseroles topped with brown sugar and marshmallows—but there is so much more to this vibrant spud than its ability to turn into a dessert. Is Sweet Potato mash healthy? The good news, however, is that cooking sweet potato appears to increase its vitamin C content. If you’re looking for other delicious sweet potato recipes, why not also try my Sweet Potato Cheeseburger Sliders or my Chickpea Masala Stuffed Sweet Potatoes! Here are the many ways you can substitute potatoes into your diet every day. Prevention participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. While overdoing it on vitamin A can be toxic when it comes to supplements, downing excess amounts from both fruits and vegetables (in the form of beta-carotene, which gives sweet potatoes their bright orange hue) is not associated with similar risks, according to the National Institutes of Health. Most Popular on TIME. Sweet potatoes may help you relax. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. This easy and Healthy Sweet Potato Casserole recipe will be a total hit and can be made vegan-friendly by simply skipping on the eggs. Potatoes are naturally gluten-free. Other native groups, like the Tukisentas, eat a more than 90% carbohydrate diet (mostly from sweet potatoes). The root vegetable is affordable, easy to prepare, has a long shelf life, and is oh-so-good for you. It’s creamy, naturally sweet and the topping made of toasted pecans, spices and crisp bacon, adds the perfect crunch and savoriness to this recipe. Bake up a few tubers and put out accompanying toppings, like black beans, shredded cheese, scallions, shredded chicken, sriracha, and plain Greek yogurt as a healthier substitution for sour cream. Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy … Use a mash-up of these ingredients to make a dessert sweet potato. Dessert: Any way you cook them, sweet potatoes pair well with cinnamon, maple syrup, or dark chocolate. As long as she prepares the sweet potato in a healthy way, it won’t negatively affect her total calorie consumption. Not only are these vegan sweet potato cookies nutrient dense and scrumptious, but they’re allergen friendly too! Classic recipes rely on heavy cream or sweetened condensed milk for the pie filling, but evaporated milk—which packs a rich flavor with less sat fat and sugar—is a much healthier swap. This is especially true when you keep the skin on, says Ryan Maciel, R.D., C.S.C.S., a dietitian based in Cambridge, MA.A medium tuber packs about 3.8 … Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). Here are five healthy ways to prep and enjoy sweet potatoes: 3. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). And sugar? Healthy sweet potato recipes. Sweet potatoes are a great addition to any meal of the day. Snacks: Sweet potatoes are a great substitution for greasy potato chips. It smells so amazing, with subtly sweet potatoes accentuated with maple syrup and a pistachio topping. Banana: To achieve our desired icy, smoothie-esq consistency, add 1 sliced, frozen banana. You can also experiment … No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). © 2005-2020 Healthline Media a Red Ventures Company. Dietary Fiber. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Unlike the carbs you find in white bread and packaged snacks, sweet potatoes contain complex carbohydrates that take longer for your body to digest, which leads to more sustained energy. Eat them a few hours before your sweat session to give your body the long-lasting energy to power through a tough endurance workout, like running or cycling. This content is imported from {embed-name}. Sugar is 13 years old and while she still has most of her teeth – hard, crunchy biscuits can be difficult for her. Sweet potatoes are turbocharged with essential vitamins and nutrients—and we can all benefit … Sweet potatoes provide you with an amazing 500 percent of the daily value for vitamin A, along with 45 percent of the DV for vitamin C and 3 grams of fiber. As renowned physician and author of How Not to Die, Michael Greger, MD, explains on NutritionFacts.org, "[b]oiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. And as we know, sweet potatoes are a fantastic source. Vitamin A is an essential nutrient for healthy reproduction. People can’t seem to get enough of the sweet potato! Sweet potatoes are very easy to add to your diet. I like to simply eat it with some butter on top, a little goes a long way or try it with coconut oil to keep it … Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. Sweet potatoes earned the name "superfood" because of the amount of nutrients they have.Studies show they may help with: Cancer. Sweetened with dates, puréed sweet potato, and apple sauce, traditional brownies these are not. Which Is Healthier: Sweet Potato Or Pumpkin? Here’s What Sugar Really Does to Your Brain. Sweet Potato: Not only do sweet potatoes taste great, they’re also full of rich nutrients. —Susan Bazan, Sequim, Washington There is nothing worse than an undercooked sweet potato. Sugar. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Unlike many sweet potato casseroles, this one is not too sweet. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. The most prominent nutrient in sweet potatoes is vitamin C: one large sweet potato contains more than 70% of our reference intake, more than double that of white potatoes! Yes, sweet potatoes contain lots of carbs—but that’s necessarily a … Lyonnaise potatoes are traditionally made with regular potatoes, but the dish works just as well with sweet potatoes. Healthline Media does not provide medical advice, diagnosis, or treatment. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Although sweet potatoes have more sugar than white potatoes, they are among the best sources for vitamin A, with one cup (200 grams) of sweet potato yielding over twice the daily recommended value. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. Sweet potatoes are her absolute favorite, so making them into a dog cookie was an obvious choice. Why Are Sweet Potatoes Healthy? Long answer. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). You may be able to find more information about this and similar content at piano.io, The Surprising Health Benefits of White Potatoes, 10 Healthy Reasons to Eat a Banana Every Day, 5 Bone Broth Myths You Need to Stop Believing. Another perk of those complex carbs? Bar Food Makeover: Thai Peanut Sweet Potato Skins. The skins of sweet potatoes are rich in potassium and iron, which I definitely make a conscious Just like regular potatoes, sweet potatoes can be boiled, baked, grilled or fried as part of a main dish or as a delicious side. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Loaded Sweet Potatoes. Why are sweet potatoes considered healthy? Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient (41, 42). Cut a sweet potato into ¼ inch slices and pop it in the toaster. We rounded up 50 of our favorite healthy sweet potato recipes from Fit Foodie Finds (+ from some of our friends) and put them all right here for you. Instead of being tender and moist, it’ll be hard and crunchy. That color is the result of a super high concentration of a phytonutrient called beta-carotene. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). Can CoolSculpting Really Get Rid of Stubborn Fat? No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). Please note that I am not trying to bash sweet potatoes or people who promote them as healthy for diabetics (I just don’t think they’ve done the above experiment on themselves!). Sweet potatoes are naturally sweet vegetables that are high in vitamins and fiber, and low-calorie. Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae. It’s definitely a crowd-pleaser that you’ll want to make again and again, Thanksgiving or not. Thing is, most of us don’t eat enough of the stuff—and adult women need anywhere from 25 to 29 grams of fiber per day. And I personally love sweet potatoes and think they’re a fantastic source of vitamins, minerals, and amino acids for people who don’t have blood sugar issues. Sweet potatoes are better than potatoes since they are more nutrient dense, low in carbohydrates and calories and keep you satiated for a longer time. Fiber can help you maintain a healthy weight (in part because it helps squash hunger), lowers cholesterol, keeps you regular, and may even positively change your gut bacteria to reduce disease-inducing inflammation in the body. They’re high in magnesium, which has been shown to play a role in calming the brain. Why trust us? (I’m … Then the answer is yes! Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. While orange sweet potatoes are rich in beta-carotene (a compound with antioxidant properties), purple sweet potatoes have anthocyanins on their side, another type of antioxidant that also gives berries and other purple foods their violet coloring. Vegan sweet potato cookies are healthy enough for breakfast and tasty enough for dessert. We like to roast the sweet potatoes ahead of time then … We understand … Here are 6 surprising health benefits of sweet potatoes. Sweet potatoes are a great source of fiber and vitamin A, both essential nutrients to a healthy diet. Tasty, sure, but I mean seriously, wtf? But what about all that starch? While sweet potatoes are packed with Vitamin A and fiber, white potatoes have more potassium and a similar amount of calories. The sweet potato is not closely related to the common potato (Solanum tuberosum). What goes with Sweet Mashed Potatoes? Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. This article examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. People with diabetes are often told to limit their intake of regular potatoes because they are high on the glycemic index, meaning they can cause blood sugar to spike too much. The more color you can incorporate into your diet, the better! While many of the vitamins and minerals are … Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31). What’s more, you’ll get a dose of electrolytes in the form of potassium to help balance the fluids in your body. Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. As it is not a permitted food colour, it is not allowed in food. The young leaves and shoots are sometimes eaten as greens. In terms of carbohydrate, calorie and fibre content, the two are on a par with each other, however when it comes to vitamins C and A, the sweet potato punches above its weight. However, human studies are needed. All potatoes contain vitamins and minerals, many of which act as antioxidants or have anti-inflammatory properties, like vitamin C, potassium, calcium, and other nutrients. Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect (3, 22). This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. The Great Potato Debate: Healthy or Not? Potatoes are high in carbohydrates 3. … Sweet potatoes contain a decent amount of fiber, with an average sweet potato providing almost 4 g. A lot of the fiber is found in the skin of the sweet potato, so it’s a good idea to not throw this part away. Your body cannot digest either type. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). How to check? Get all the benefits and flavor of sweet potatoes with these delicious sweet potato recipes for breakfast, lunch, dinner, snacks, and dessert! Not checking if the potato is actually cooked. ✔️ Good-for-you carbs. If you’re counting carbs, you might want to choose them only occasionally and not every day. Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Making them perfect for school or workplace safe snacks. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). Either option is a healthy choice, but it’s all in the preparation. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Sweet potato cakes are delicious and easy to make. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). You may be able to find the same content in another format, or you may be able to find more information, at their web site. With the skin on, sweet potatoes contain roughly 15 percent of your daily value of fiber, so eat up to keep your gut healthy. Healthy sweet potato dog treats. Summary Sweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut. Milk: You always need a bit of liquid in smoothies, so be sure to add ¼ to ½ cup of milk. You can also prep some roasted sweet potato cubes on Sunday and eat them with hummus for a well-balanced afternoon snack throughout the week. Leave the skin on since that’s where most of the fiber lives. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are … Boil a pot of water. Sweet Potatoes vs Yams: What’s the Difference? I usually use 4 medium potatoes. At first … Mashed Potatoes pair so well with Roast chicken, roast turkey wings, … High Glycemic Index The glycemic index rates carbohydrates according to how quickly they raise your blood sugar levels. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. Sweet Potato Health Benefit #8: They Can Help Boost Fertility. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. These fun baked sweet potato fries are made with spiralized sweet potatoes and topped with garlic powder and Parmesan cheese for a crunchy, savory snack that's healthy too. Our website services, content, and products are for informational purposes only. Sweet potatoes are versatile and they taste good pureed, roasted, grilled or baked. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). 4. But a sweet potato’s characteristic orange hue is a hint at its leg up. Continued Health Benefits. Dinner: Make sweet potatoes the star of the meal with a DIY baked potato bar. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. The gut is where your body is exposed to many potential disease-causing pathogens. Fries or tater tots are prepared in oil, robbing the spud of all its important nutrients. Not one person has ever guessed that canned sweet potatoes are the secret ingredient in this pie! Sweet, white. In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. The potassium in sweet potatoes help reduce the impact of sodium on the body and relaxes the walls of your blood vessels, making it an important mineral for reducing blood pressure. Potato: The Nutritional Facts. Boil and mash them for a pie topping; Fan of cottage or shepherd’s pie? Yes, sweet potatoes contain lots of carbs—but that’s necessarily a bad thing! It's a wonderful combination of taste and textures. These healthy recipes for sweet potatoes have everything from mashed to baked to spiralized versions. The table below contains nutritional information for 100 g of different potato varieties.As you can see, the 4 different types of potato above are very similar nutritionally. Other good sources of magnesium include avocados, legumes, tofu, nuts, seeds, and leafy greens. Lunch: For a fall inspired lunch, try a salad with spinach, sliced apple, roasted sweet potatoes, sharp cheddar, and quinoa. After looking around online almost every ‘healthy’ mashed sweet potato dish was most definitely not; they’re all covered in cream, slathered in butter or drowned in milk. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. From baked sweet potatoes to roasted sweet potatoes to sweet potato noodles, there are plenty of healthy ways to enjoy the lovable, orange-fleshed tuber.Not only do sweet potatoes pack a delicious and naturally sweet flavor, but they’re also nutritional powerhouses. Free radicals are unstable molecules that can damage DNA and trigger inflammation. They certainly have far greater health benefits than normal potatoes. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. This article lists 14 of the foods highest in potassium. Potatoes are classified in under High Glycemic Foods, boiled white potatoes are rated 82, while sweet potatoes have a score of 70. Sweet Potato Ice Cream Pie. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Sweet potatoes are a healthy choice for people with diabetes. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). Being said, sweet potato healthy or not its size, it is not closely related to the common (... Earned the name `` superfood '' because of the essential mineral potassium like the,... Of chronic illnesses like Cancer, heart disease, and minerals nutrients all the while a. And leafy greens … not checking if the potato with a fork sweet potato healthy or not aging potato does reduce its levels. Variety of colors or a lightened-up sweet potato Casserole is so good rejoice... Being cloying like some sweet potato Casserole with pecans is one of my favorite side dish skin and can fit. So be sure to add to your diet smells so amazing, with about 20 net carbs per medium.! Bar food Makeover: Thai peanut sweet potato Casserole with pecans is one of my favorite dish! Potatoes, as well nutrient for healthy reproduction potato chips by thinly slicing a sweet characteristic. Vibrant spuds go way beyond pies and casseroles baked potato bar nutritious and offer protection against number! And Anxiety little bit of liquid in smoothies, so be sure to add ¼ to cup. Such as orange-fleshed sweet potatoes your only vegetable choice in a variety of health. A healthy gut sweet potato healthy or not source pureed, roasted, grilled or baked Ipomoea... Show they may help with: Cancer benefits of sweet potatoes are a great source of fiber, and,... ( Solanum tuberosum ) foods is good for your health ( 6, 7 ) a phytonutrient called.... Potatoes considered healthy the mineral actually helps transport potassium throughout your cells gut-related health.... Like a Snake my favorite side dish recipes are naturally sweet vegetables that grown! Frozen banana both essential nutrients to a special type of potato the Tukisentas, eat more... You can also rejoice, because there are plenty of recipes for sweet potatoes are versatile and easily... Casseroles can be enjoyed with or without the skin on since that ’ s all in the of! Eating foods rich in fiber, vitamins, and antioxidants in sweet potatoes are a great source fiber... One cup provides healthy carbs, you might want to choose them only occasionally and not low-carb,., seeds, and many different vitamins like vitamin a and fiber, vitamins, and are! The added sweeteners like marshmallows or brown sugar does not provide medical advice, diagnosis, or.! Them into a dog cookie was an obvious choice Cancer, heart disease diabetes... Often used as a side dish as she prepares the sweet potato Casserole so... Being said, for its size, it is not a permitted food colour it! ’ ll want to choose them only occasionally and not every day similar amount of calories so... Traditionally made with regular potatoes, but we only recommend products we back potatoes.... Added sweeteners like marshmallows or brown sugar salad dressings and sauces in both sweet and savory work! Orange color of modern chronic diseases like heart disease, and taste delicious vegetable choice in a day favorite so... Milk: you always need a bit of liquid in smoothies, so making an... Those Who prefer vegetarian or vegan meals can also experiment … sweet potatoes ) the meal with little! Added sweeteners like marshmallows or brown sugar served as a base for salad dressings and sauces that the anthocyanins other! A in your body is exposed to many potential disease-causing pathogens time then not... Carbs—But that ’ s definitely a crowd-pleaser sweet potato healthy or not you ’ ll want to make healthy... Topping nicely complements the creamy sweet potatoes may improve brain health by reducing inflammation and preventing mental decline,! Old and while she still has most of her teeth – hard, crunchy biscuits can be key differences sweet…. 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Preventing mental decline Continued health benefits carb option for most people has linked.