Are Sweet Potatoes Healthy for You?

Sweet potatoes are readily available in grocery stores and they taste delicious, but are sweet potatoes healthy for you? Potatoes sometimes get a bad reputation because they are high in starch and carbohydrates. They also take a health hit because they are commonly eaten fried and fried food is known to be unhealthy for you.

Are sweet potatoes healthy in comparison to white potatoes? Sweet potatoes have many health benefits and can be a nutritious part of your diet when prepared healthily and enjoyed in moderation.

Are sweet potatoes good for you? If potatoes are a staple part of your diet but you want to start eating healthier, make the swap from Russet to sweet. You’ll get the same starchy satisfaction with more vitamins and minerals contributing to overall health and you won’t have to sacrifice flavor. But are sweet potatoes healthy? Let’s take a closer look at their benefits and the best ways to enjoy them.

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• Are Sweet Potatoes Healthy for You? 
• How Healthy Are Sweet Potatoes for You? 
• What Are the Health Benefits of Sweet Potatoes?

Are Sweet Potatoes Healthy for You? 

Are you on a mission to learn how to start eating healthy without giving up your favorite foods? Potatoes are a dietary staple (and comfort food) for many of us, yet we know there are some downsides to this tasty tuber. Potatoes are high in starch and carbohydrates, so overconsuming can lead to high blood sugar and weight gain. Potatoes can be especially detrimental to your health if you eat primarily fried potatoes (French fries — we are talking to you).

Are sweet potatoes healthy for diabetics? Sweet potatoes can be part of a diabetes-friendly diet. Go for for oil-free cooking methods and keep portions in check to support healthy blood sugar management. So, are sweet potatoes nutritious and healthy? Yes, as long as you prepare them by steaming, roasting or air-frying. Boiling is also a good way to prepare sweet potatoes, but steaming or roasting is recommended for maximum nutrient retention.

Sweet potatoes are healthy and most people enjoy their delicate flavor, plus they pair well with nearly every protein from chicken to pork to seafood. They are also delicious when combined with fall produce like beets and Brussels sprouts. Try these stuffed sweet potatoes for a delicious way to include more vegetables in your diet. Let’s slice in and take a look at sweet potato nutrition facts.

One 200g medium-sized baked sweet potato with skin provides: 

• Calories: 180 
• Carbs: 41 grams 
• Protein: 4 grams 
• Fat: 0.3 grams 
• Fiber: 6.6 grams 
• Vitamin A: 213% of the Daily Value (DV) 
• Vitamin C: 44% of the DV 
• Vitamin B6: 34% of the DV 
• Potassium: 20% of the DV

As you can see, sweet potatoes are healthy, especially when it comes to Vitamin A because a single portion gives you your entire recommended daily allowance.

Are Sweet Potatoes Healthier Than Regular Potatoes? 

Are sweet potatoes healthy if you eat them instead of white potatoes? Sweet potatoes are one of the healthiest vegetables you can eat, as long as you consume them in moderation. Compared to Russet or white potatoes, the sweet potato nutrition profile shows a much higher concentration of beta carotene (the precursor for Vitamin A) and a lower glycemic index which is good for those watching their blood sugar. Both white and sweet potatoes are a great source of dietary fiber, with sweet potatoes offering a slightly higher amount (especially if you eat the skin).

Are sweet potatoes nutritious and healthy? Interestingly, people who eat sweet potatoes tend to eat smaller portions compared to white potatoes. For this reason, studies have not shown sweet potatoes to be a contributing factor to weight gain, whereas diets that include white potatoes are often connected to weight gain.

Keep in mind that sweet potato health benefits are at their highest when steaming or roasting. Are sweet potatoes healthy if you boil them? Boiling sweet potatoes nullifies some benefits but it is preferable to frying. Frying sweet potatoes will significantly decrease their health benefits, mainly due to the oil used increasing the saturated fat content.

Are Sweet Potato Fries Healthy? 

We all love French fries and they can be hard to give up. What if you swap them out for sweet potato fries? Are sweet potato fries healthy?

Sweet potato fries are healthy compared to white potato fries, mainly due to the Vitamin A factor. That said, frying anything adds fat and carbohydrates, which means you should only enjoy them in moderation. Sweet potatoes are healthier when prepared in an air-fryer compared to deep-frying because less fat is used. Try roasting thin slices of sweet potatoes instead of eating sweet potato fries — you might just like them better!

How Healthy Are Sweet Potatoes for You? 

Sweet potatoes are packed with nutrients — including beta-carotene, Vitamins C and B6, potassium and antioxidants. Sweet potatoes' versatile nature makes it easy to enjoy them in many different dishes. Whether you’re aiming to boost nutrient intake, manage weight or simply enjoy a wholesome root vegetable, sweet potatoes can be a valuable part of anyone's diet.

What Are the Health Benefits of Sweet Potatoes? 

When you look at sweet potato health benefits, there are plenty to list. In addition to the facts covered above, sweet potatoes are healthy because they support healthy vision, immune function, digestion and heart health.

High in Dietary Fiber

Are sweet potatoes healthy when it comes to fiber? We can all use more fiber in our diets, and enjoying delicious sweet potatoes is one of the best ways to up your fiber intake. Fiber helps keep us fuller for longer, which is helpful in weight maintenance. In addition to the fiber benefits, sweet potatoes support gut health as they contain prebiotics that promote the growth of healthy bacteria, aiding digestion.

Good for the Heart 

Sweet potatoes are healthy because, in addition to the digestive benefits of fiber and its cholesterol-reducing properties, a high-fiber diet supports heart health. Sweet potatoes are a source of potassium, which can help regulate blood pressure by balancing out the effects of excess sodium.

Antioxidant-Rich 

Sweet potatoes are good for you if you want to add foods that have antioxidant properties. Antioxidants have been shown to slow the growth of certain types of cancer cells in test tube experiments. The skins are particularly potent in this regard, so don’t toss the peels.

In particular, purple sweet potatoes stand out because they contain anthocyanins — the same antioxidants found in blueberries and red cabbage, which have been linked to reduced inflammation.

High in Vitamins and Minerals 

Sweet potatoes are healthy because they are a great source of beta carotene, which is known to support eyesight. Beta carotene gets converted into Vitamin A in your body and it supports your overall immunity to disease and infection.

If you are not sure how to incorporate sweet potatoes into your diet, consider taking cooking classes near you to learn how. Cooking classes are taught by professional chefs who focus on healthy recipes and proper preparation. You can also watch healthy online cooking classes to get some sweet potato inspiration.

Sweet potatoes are healthy and are a great alternative to white potatoes if you want to improve your diet. They contain more vitamins and minerals, plus sweet potatoes are a great source of fiber. The way you prepare sweet potatoes is an important factor, so as long as you don’t fry them or hide them under a layer of marshmallows, you can enjoy sweet potatoes on a regular basis.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.