Just be careful not to overcook your sweet potato, since cooking it for too long can lead to a loss of nutrients, she says. Mashed sweet potatoes are even great as an antioxidant-rich dessert: add maple syrup or honey and a sprinkle of walnuts, Ansari suggests. You can also let them cool and whip them into smoothies with soymilk, protein powder and cinnamon blend them into a soup or bake them into chips and dip them in hummus. It’s also where a majority of the antioxidants are.Īs for the best way to cook them? Steaming, roasting, baking and boiling all preserve different nutrients in sweet potatoes, some research has found, so all kinds of preparations are nutritious.
“The healthiest way to eat all potatoes is with the skin on, because that is where a lot of the fiber is,” says Zeitlin. After another minute, add the rest of the coconut milk to the mixture and let the potatoes continue to whip. After about 1 minute, add in the coconut oil. Slowly add in 1/4 cup of coconut milk and sea salt and pepper to taste. Using a mixer or a hand blender, whip the sweet potatoes for 1-2 minutes. When raw, the flesh is firm, cream-colored, and dense, transforming to a drier, flaky but creamy. Drain the water and place the cubes in a bowl. The semi-smooth skin is light tan and has many shallow eyes scattered across the surface. Some research finds that the deeper the coloring of a sweet potato (whether it’s orange, yellow or purple), the higher the nutritional content. Hannah sweet potatoes are medium to large in size and are bulbous, oblong, and cylindrical in shape with rounded to tapered ends. When buying sweet potatoes, choose the ones with a vivid hue. What’s the healthiest way to eat sweet potatoes? Japanese sweet potatoes, also known as Satsumaimo, and have purple skin, yellow flesh and a denser texture than your regular sweet potato. Sweet potato has been radiocarbon-dated in the Cook Islands to 12101400 CE. Although Japanese sweet potatoes are healthy, it is high in carbohydrates and calories. The sweet potato was grown in Polynesia before Western exploration, generally spread by vine cuttings rather than by seeds. The bottom line is that all vegetables, so long as they’re not fried, are healthy options to work into your diet and offer a range of vitamins, minerals and antioxidants, Zeitlin says. Originated in Japan, Japanese sweet potatoes are rich in fiber, vitamins, minerals, and anti ageing properties. “Sweet potatoes provide more energy than non-starchy veggie alternatives, making them an exceptional fuel source for daily activity and especially athletic performance,” says Ansari. (Half a cup of sweet potatoes contains about 13 grams of carbs, while the same amount of broccoli has about 3 grams.)īut that may be just another reason to embrace them-not to fear them.
a review on the benefits of sweet potatoes reported that the Ayamurasaki. Are sweet potatoes high in carbohydrates?Īs starchy root vegetables, sweet potatoes do have more carbs than non-starchy vegetables like broccoli. You can also steam or boil purple sweet potatoes to add nutrients, fiber.