They’re versatile, vibrant, and delicious, and the health benefits of sweet potatoes are many. They are packed with essential nutrients, making them a valuable part of your diet. Learn all the ways that sweet potatoes can help your body, according to a nutrition expert, along with chef-approved ways to enjoy sweet potatoes at home.
Sweet Potatoes Explained
The sweet potato is a vegetable native to Central and South America. It’s a root vegetable, meaning the main part we eat grows underground. Contrary to popular belief, sweet potatoes are not related to white potatoes; they’re part of the morning glory family, while potatoes are part of the nightshade family. Sweet potatoes are also different from yams.
Nutrition and Health Benefits of Sweet Potatoes
While they may be sweet as dessert, these power-packed vegetables are loaded with benefits.
They Lower Disease Risk
Sweet potatoes are teeming with antioxidants, including beta-carotene, vitamin A, and vitamin E, says Samantha Snashall, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. Vitamin E, in particular, can reduce cell damage, lower inflammation, and support immune function, all of which are key for reducing the risk of disease. The tubers also contain vitamin C, an essential nutrient and antioxidant that’s important for immunity and supporting healthy skin, per Snashall.
They Contribute to Eye Health
As it turns out, carrots aren’t the only vegetables that are good for your eyes. Sweet potato offers vitamin A, lutein, zeaxanthin, and beta-carotene, a compound that turns to vitamin A in the body. Together, “they most commonly work to help prevent cell damage, which can lead to worsened
eyesight,” explains Snashall.
They Help Digestion
“Like many other fruits and vegetables, sweet potatoes have fiber,” says Snashall. This includes both soluble and insoluble fiber, which have different benefits for the digestive tract. Soluble fiber soaks up water in the gut and turns into a gel-like substance, which increases the consistency of bowel movements, making it ideal for easing diarrhea, per Snashall. In contrast, insoluble fiber passes through the gut without soaking up water, adding weight and bulk to stool. In turn, it can help with constipation, according to Snashall.
They Improve Heart Health
If you’re on a mission to eat more heart-healthy foods, add sweet potato to your rotation. “The fiber in sweet potatoes helps support heart health by lowering your LDL (bad) cholesterol,” says Snashall. This is beneficial for heart health because high LDL cholesterol increases the risk of heart disease. The fiber in sweet potato also helps reduce blood sugar and inflammation, which are both important for the heart’s health, adds Snashall. What’s more, as the antioxidants in sweet potatoes reduce oxidative stress, they protect blood vessels that bring blood to and from your heart, further protecting the organ.
Shopping for Sweet Potatoes
When shopping for sweet potatoes, choose those that are firm with no bruises or soft spots, says Nathan Lyon, chef, cookbook author, and television personality. He says to avoid sweet potatoes that are sprouting, as that is a sign of age.
How to Use Sweet Potatoes
Sweet potatoes can be used just like standard white potatoes. Common dishes include Mashed Sweet Potato and Baked Sweet Potatoes, but they’re not your only options. The orange-hued tuber is even more versatile than white potatoes and can also be used in sweet and savory applications, and prepared using a wide range of cooking methods, including stewing, roasting, frying, baking, pureeing, and steaming.
The skin of sweet potatoes is edible and full of fiber. However, you can remove it before cooking if you don’t like the texture.
Baking With Sweet Potatoes
“Sweet potatoes are a great addition to baked goods,” says Lyon. “You can roast and mash sweet potatoes and use them in breads (think banana bread) or use them in pies (think pumpkin pie),” he notes. Sweet potatoes can also be incorporated into batter for biscuits, donuts, and cakes.
Sauces and Soups
Sweet potato puree is an excellent sauce ingredient. Simply blend cooked sweet potato with a bit of stock, then season to taste with salt and pepper, explains Lyon. “For a boost of flavor, you can add ground spices, acid like fresh lemon juice and cream, yogurt, feta, or tahini.” Alternatively, sweet potato will shine in a soup, whether pureed in Smoky Sweet-Potato Soup or simmered in Sweet Potato-Sausage Soup.
Roasting
For a simple and delicious side dish, roast sweet potatoes until caramelized and pair with your favorite protein. You can also cut them into strips to make Sweet Potato Fries. Lyon notes that longer cooking times and lower temperatures will make them sweeter, so keep this in mind when adding flavoring ingredients. Also, “always check for doneness with the tines of a fork, instead of the tip of the knife,” suggests Lyon. The latter is a less accurate tool, as it will pierce through the sweet potato even if it’s not done.
Complementary Flavors
Sweet potatoes marry well with a variety of ingredients and flavors, says Lyon.
- Warm spices like cinnamon and nutmeg
- Earthy herbs like rosemary and sage
- Nuts like walnuts or pecans
- Maple syrup, brown sugar, and other sweeteners can also enhance the natural sweetness of the tuber.
