Baked sweet potato as a side with your favorite protein is delicious, it's also the base of Moroccan Stew (a personal favorite) or can be sliced into delicious sweet potato home fries.
Those yam fries you've been ordering at Earl's? Yeah, those are actually sweet potatoes. If you slice a yam in half and it's orange, not white, then it's a sweet potato (or else your yam has gone seriously bad).
What's in a sweet potato? Glad you asked...
In one medium sized sweet potatoe (115g)
- 100 calories
- 23 grams of carbohydrates
- 2 grams of protein
- 4 grams of fiber
- 10% Vitamin B5 (RDA)
- 16% Vitamin B6 (RDA)
- 438% Vitamin A (RDA)
- 37% Vitamin C (RDA)
- 28% Manganese (RDA)
- 15% Potassium (RDA)
- And then some...
Now you may have been taught to fear the carbohydrate, but if you've spent any amount of time on our website you should know that they are not something to fear, they just have to be chosen wisely.
As far as a clean energy source, the sweet potato may be one of the best options. As you've already noted, this baby is packed full of micronutrients -- what we call a nutrient dense food (thumbs up), it has a relatively low glycemic index if prepared properly (46) -- don't cook it too long -- and it's lower in starch than some of it's tuberous counterparts (hi potato). For those trying to lose weight or with a lower insulin sensitivity, keeping starches down can be helpful as they convert to glucose once digested.
This is a great food to include at supper or in your post workout meal as it's got the right balance of complex carbs, dietary fiber and micronutrients. Speaking of...
Now you may have heard that excess Vitamin A is not a good thing, especially for pregnant women. Luckily, the majority of Vitamin A in sweet potatoes comes in the form of beta-Carotene. beta-Carotene is easily regulated by your body and will only convert into the vitamin A that your body needs, the rest is peed out.
Sweet potatos are also a good source of Vitamin C which is a powerful antioxidant and immune booster. Sweet potatoes also provide a good amount of your RDA of B vitamins -- 1, 2, 3, 5 and 6! -- as well as many of your bodies essential minerals.
- Sweet potatoes are a great food for diabetics with their low GI and high fiber
- Potassium in sweet potatoes may help lower blood pressure and reduce risk of cardiovascular disease
- May reduce your risk of certain cancers including prostate and colon cancer
- Improve digestion and promote regularity
- Beta-Carotene helps maintain healthy vision, immunity and cell growth
- Choline in sweet potatoes has been shown to reduce inflammation and improve overall immunity
Mash 'em, cut 'em up into home fries, put them in stew, you might even put them in a pie.
One of my favorite carbs, this health super food should definitely be a part of your diet. Make sure it's on your grocery list and see if you start to feel some of the health benefits of including this tasty tuber in your diet.
Live your Best Life!