RSS
Home
Superfood Series: The sweet potato, No.1
Print
Email
RSS
Subscribe
Good news: this food is available in your local supermarket! In fact, you have access to a wide variety of these real, unprocessed superfoods--a term used to describe foods high in phytonutrients, which are plant substances with powerful health benefits.
How well do you know your superfoods? Stay tuned over the next few weeks for the Superfood Series. We’ll take a look at some of the most power-packed foods available—and learn why they’re good for you, how to pick the best ones at the supermarket, and tasty methods for preparing them.
Superfood #1: The Sweet Potato
The sweet potato is a highly versatile, commonly overlooked superfood. This healthy root vegetable contains over 80 known nutrients.
Health benefits of sweet potatoes
One medium sweet potato (with its skin) provides twice the daily requirement for vitamin A in the form of beta-carotene. Eating a sweet potato will also get you almost halfway to your daily need for vitamin C. Sweet potatoes are also high in fiber and complex carbohydrates, and they are a good source of potassium, B vitamins, iron and calcium. And the total caloric damage after consuming all these valuable nutrients? As little as 130 calories for a medium-sized sweet potato.
Nearly twenty years ago, the Center for Science in the Public Interest (CSPI) compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked highest in nutritional value. According to the CSPI’s set criteria, sweet potatoes earned 184 points, a whole 100 points over the next vegetable on the list.
Although the “sweet” part of “sweet potato” may cause you to think otherwise, sweet potatoes are actually beneficial for people with diabetes. Early animal studies have shown that this food helps stabilize blood sugar levels and lower insulin resistance.
China is currently the largest grower of sweet potatoes, providing approximately 80 percent of the world’s supply. Increased cultivation of sweet potatoes is being encouraged in parts of Africa, where vitamin A deficiency is a common health issue.
Choosing and storing sweet potatoes
When choosing sweet potatoes, look for those without soft spots or bruising. Sweet potatoes with dark orange flesh contain higher levels of beta carotene than those with light colored flesh. Store them loosely in a cool place away from light.
Preparing sweet potatoes
Are you unsure of how to prepare a sweet potato? You can start by treating is as a regular white potato. Scrub the peel clean, bake it, cut it open and add a little butter and a touch of salt and pepper. You can also whip up some sweet potatoes for a yummy alternative to mashed white potatoes.
Sweet potatoes are versatile as they can be prepared savory or sweet. Try adding a sprinkle of cinnamon and a drizzle of maple syrup for a dessert-like treat! Some other delicious additions to try include applesauce, crushed pineapple, chopped nuts or dried fruits.
Twice-baked sweet potatoes are another great option: bake the potatoes, scoop out the flesh and mix with some maple syrup or brown sugar, cinnamon, and butter. Return to the oven and bake for a few more minutes.
Sweet potatoes can also be used in place of regular potatoes alongside a beef or pork roast. Simply cut up the potatoes and roast them with the meat for a delicious meal.
Sweet potato fries are a popular treat, especially in the South. Try this recipe for oven-baked sweet potato fries and you may be hooked:
Preheat oven to 400 degrees. Scrub potatoes clean, then slice into thin wedges or discs. Place on baking sheet in a single layer; drizzle with a few teaspoons of olive oil. Bake 20 minutes, turning over halfway through baking. Immediately sprinkle with salt and pepper.
Sweet potatoes are a nutritional all-star and they're in season NOW, so pick up a few on your next trip to the grocery store. Your health will benefit and your taste buds will thank you!
Related Articles:
Add a Comment
