Sweet potatoes are a tasty, nutrient-dense food that can be a great addition to a meal or snack. Sweet potatoes are a great source of carbohydrates, vitamins, minerals and fiber and can be cooked in a variety of ways! Try out different cooking methods, seasonings, and recipes and see what you like the best.
The best way to eat sweet potatoes is the way that tastes best to you! Some of the favorite ways are in salads, rice bowls, roasted, made into chips or fries, cooked in soups or curry, or even mixed into baked goods. Keep in mind that fried sweet potatoes or loaded sweet potatoes with sugar, butter, and marshmallows are going to be higher in saturated fats and added sugars, so the healthiest option is to use herbs and spices to naturally bring out the sweet potato’s flavor. The sugary and higher fat sweet potato dishes can also be enjoyed, but should be done in moderation.
Read on for more about the health benefits of sweet potatoes and different ways to cook and eat them!
Nutrition Benefits of Sweet Potatoes
Sweet potatoes not only have that perfect balance of sweet and savory, but they are also packed with nutrients! Despite it’s name, sweet potatoes are not really related to regular russet, red, or golden potatoes. But they do have a similar texture and carbohydrate content and can be used in many similar ways.
Since all foods have a unique nutrient profile, let’s take a look at some of the nutrients in sweet potatoes and what they do for the body.
Vitamin A
Well, technically sweet potatoes are a great source of beta-carotene. Beta-carotene itself is an antioxidant but it can also be converted to vitamin A in the body. This is the nutrient that gives sweet potatoes their vibrant orange color!
Antioxidants are great for protecting the body and can even reduce the risk of developing cancer. Vitamin A is essential for good eyesight.
Vitamin C
Sweet potatoes contain some vitamin C which is important for maintaining a healthy immune system. It also is essential for the development of collagen, a protein that is found in your skin, bones, ligaments, etc. Vitamin C also helps the body absorb iron, another important nutrient.
Potassium
Sweet potatoes are a good source of potassium, a mineral that is important for maintaining blood pressure.
Carbohydrates
Carbs are your body’s preferred source of energy. Carbohydrates break down into sugars and are converted into energy. That is what keeps your brain, heart, muscles, and everything else going. Sweet potatoes contain lots of carbohydrates and can be a great energy source for the body!
Fiber
Fiber is a form of carbohydrates but it doesn’t get used for energy because the body can’t break it down. Instead, it helps keep the digestive system regulated and maintains healthy cholesterol levels. Fiber also helps you feel full when eating a meal and is an important aspect of feeling satisfied when you eat.
What is the Healthiest Way to Cook Sweet Potatoes?
With so many ways of cooking sweet potatoes available, you might wonder what the healthiest option is! Luckily, I have a pretty simple answer for you- almost every cooking method is pretty healthy for you!
While boiling sweet potatoes might help to retain some of the nutrients and make them more absorbable, if it results in a texture that isn’t appealing to you, you can definitely try another cooking method.
I encourage people to try lots of different cooking methods and find what they like the best. Sweet potatoes can be baked in the microwave, baked in the oven or even in an instant pot. They can also be boiled, cooked and mashed, air fried, steamed, grilled, roasted, or stir-fried.
As you cook your sweet potatoes, keep in mind that there are a few things you can do to retain nutrients a little bit better. For example, cooking sweet potatoes with the skin on might help prevent some nutrient loss. If you are boiling sweet potatoes, not overcooking them can also help prevent nutrient loss.
Deep frying sweet potatoes is one of the only cooking methods that I would encourage people to limit. The other thing to consider is what you are putting on your sweet potatoes can have a big impact on the overall nutrition.
What to Put on Sweet Potatoes
There are many things you can put on sweet potatoes to give them extra flavor. You might want to try out some of these ideas or experiment with other herbs and spices to come up with your own flavorful masterpiece!
- Cinnamon can be a great topping to bring out the sweetness. You likely don’t need a ton of added sugar, but a little bit of white or brown sugar with the cinnamon can make it super tasty and sweet.
- Rosemary, salt and pepper add a delicate flavor to the sweet potatoes. Seasoning with rosemary is best done when you are roasting sweet potatoes in the oven or cooking them in the air fryer!
- Try a combination of cayenne pepper, cumin, garlic powder, paprika, chili powder, salt, pepper, and olive oil for more of kick when roasting your sweet potatoes.
- If you don’t want to branch out too much with flavor, stick to a simple garlic, onion, salt, and pepper seasoning!
- Balsamic glaze can add a strong, sweet flavor. You can drizzle it on after cooking sweet potatoes.
- Greek yogurt is a great high protein option that can work well as a garnish on baked sweet potatoes.
- Try topping them off with parmesan cheese.
- If you are going for a thai flavor, adding a peanut sauce will add a sweet but savory flavor.
- Top grilled sweet potatoes with lime juice and try some parsley.
How to Eat Sweet Potatoes for Weight Loss
It is not recommend that teenagers purposefully try to lose weight. This usually results in cutting out food groups or restricting calories which can often can lead to nutrient deficiencies and can cause issues in someone still in a phase of growth and development.
Instead of focusing on losing weight, I encourage all people to focus on improving their eating habits and exercise patterns overall. Focus more on what you can add, rather than on what you need to get rid of. Try to include lots of variety, colors, and food groups to get all the nutrients your body needs!
Sweet potatoes can be a great food to add as part of an overall healthy diet. Including more foods high in fiber can result in a more satisfying meal and can reduce the desire to overeat. They are packed with other nutrients as well that support healthy growth and development.
Who Should Avoid Eating Sweet Potaotes?
Most people should have no problem with including sweet potatoes int heir diet as long as it is paried with adequate protein and fat. People with diabetes may need to be more aware of portion sizes and how often they eat sweet potatoes.
People with diabetes or other conditions that might call for more precise amounts of macronutrients and micronutrients should seek help from a dietitian to figure out if sweet potatoes can be added into their diet in a healthy way!
Is it Healthy to Eat the Skin on Sweet Potatoes?
Yes! Much of the nutrition in a sweet potato is actually found in the skin. It has a different texture and not everyone may enjoy the skin as much, but if you like it, go for it!
If you do choose to eat the skin, make sure to thoroughly scrub the outside of your potatoes before cooking them. This will help to get rid of dirt and bacteria on the outside of the sweet potato. It is really a good idea to wash all produce!
Can You Eat Sweet Potatoes Raw?
While regular potatoes can be toxic if eaten raw, sweet potatoes are a different story. They are technically safe to consume without being cooked.
But…you still might not want to eat them raw. Eating uncooked sweet potatoes often can lead to digestive issues and general discomfort.
I think that sweet potatoes have a much better taste and texture when they are cooked, but if you really want to try them raw, just do a very small amount and see how your body reacts.
The Best Ways to Cook and Eat Sweet Potatoes
The best way to eat sweet potatoes is the way that you personally enjoy eating them! Since sweet potatoes are particularly high in carbohydrates but not other macronutrients, they should be paired with other foods.
Here are some tips for utilizing the cooking methods and ideas above to make yummy meals with sweet potatoes:
- Include them in salads – chopping them up into bite size pieces can add a lot to a salad.
- Try them in a soup! Maybe you prefer a creamy soup or a chunky soup, but both can be made using sweet potatoes!
- Make a shepherd’s pie but using mashed sweet potatoes for the topping.
- Cut them up into french fries and put them in the air fryer for a crispy, healthier version of sweet potato fries.
- Similarly, slice them thinly and make sweet potato chips in the air fryer.
- Use them in muffins or breads!
- Cover them in foil and stick them in the fire or oven. Or you can even cook them in the instant pot or microwave (don’t use aluminum foil!!) Then add toppings of your choice like you would with a regular baked potato.
- Add them to pancake mix for yummy sweet potato pancakes. You might want to add some cinnamon and chocolate chips too!
- Add thinly sliced sweet potatoes to a burger or sandwich for a different texture and flavor.
- Pan fry them in a skillet with veggies and beans or another protein source.
- Add sweet potatoes to a curry dish.
- Add them to a casserole dish with veggies and protein.
- Make sweet potato gnocchi.
- You can even make sweet potato tortillas!
- Use sweet potatoes to make potato salad.
What Goes Well With Sweet Potatoes?
When preparing a meal or snack, aim to get a balance of carbohydrates, protein, and fat. Sweet potatoes are a great carbohydrate choice- now you just need to balance out the rest of the meal!
In order to maintain that balance at dinner, choose a carbohydrate, a protein, and a vegetable. Feel free to include healthy fats with dinner as well through cooking in olive oil, adding avocado, or adding nuts and seeds as a topping.
If you know you want to make a quick side of roasted or mashed sweet potatoes for a meal and need easy foods to pair it with, here are a few ideas! Pick a protein and vegetable to add with your sweet potatoes and you can have tons of different combination options!
- Chicken chili with black beans
- Salmon and asparagus
- Grilled chicken and broccoli
- Pork chops and cauliflower
- Leafy greens, nuts and beans in a salad
- Roasted chickpeas and zucchini
- Shredded pork and brussels sprouts
- Grilled shrimp and grilled veggie kabobs
- Homemade turkey burger lettuce wraps
- Tilapia and green beans
- Steak and squash
- Chicken kabobs with onions and peppers
Tips for Buying and Storing Sweet Potatoes
There is no magic trick to picking a good sweet potato. Just make sure it isn’t soft or discolored in places. For the best quality, plan to use them within a week of bringing them home from the store.
To store sweet potatoes, put them in a cool, dry place- not in the fridge! Your pantry or cabinet might be a good place to keep them.
Summary
Sweet potatoes are a carbohydrate source that is sometimes forgotten about, but they are packed with nutrients and fiber. Plus, who doesn’t love that bright orange color to make your plate more appealing! Sweet potatoes can be cooked in a number of ways and even on top of that, they can be used in tons of different recipes and seasoned in different ways.
If you have tried sweet potatoes before and they didn’t quite do it for you, I encourage you to try again and do something different with them. You might be surprised to find that another seasoning or cooking method makes all the difference.
Resources
Bjarnidottir A. Sweet potatoes 101: nutrition facts and health benefits. Healthline.com. Published May 13, 2019.
Clifton S. Spicy roasted sweet potatoes. Retrorecipebox.com. Published February 17, 2020.
Harvard T.H. Chan. Sweet potatoes. Hsph.harvard.com.
Have a Plant. Top 10 ways to enjoy sweet potatoes. Fruitsandveggies.org.
Robbins O. Are sweet potatoes good for you? Everything you need to know. Foodrevolution.org. Published December 19, 2018.
Ware M. What’s to know about sweet potatoes? Medicalnewstoday.com. Published November 4, 2019.
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