Sweet potatoes (Lpomoea batatas) are a great addition to your diet.  They are inexpensive and nutritious.  Sweet potatoes offer superior benefits for your health plus they’re a great food to help with weight control efforts. Be aware that they can be commonly labeled as yams even though they are not the same.

Health Benefits of Sweet Potatoes

Heart Health

Sweet potatoes are rich in vitamin B6 protecting the arteries and blood vessels. Vitamin B6 inhibits the buildup of homocysteine, keeping arteries and blood vessels healthy by allowing the blood to flow freely which may prevent heart attacks.

Source of Potassium

Sweet potatoes are rich in potassium that helps reduce blood pressure by eliminating excess sodium build up, promoting fluid balance. Your body needs potassium, an electrolyte, to keep natural heart rhythm and promote normal central nervous system function. Potassium can also prevent muscle cramps, reduce swelling, and regulate your kidneys.

Rich in fiber

Sweet potatoes contain more than twice the fiber content of other types of potatoes. It can contain as much as 7 grams of fiber. High-fiber foods help you control your weight better because they burn more slowly and efficiently compared to low-fiber foods. Fiber can help fight fatigue, too.

Sweet potatoes have both soluble and insoluble fibers. Soluble fibers form a gel and slow digestion down. It delays the emptying of your stomach which makes you feel full longer, helps control weight, maintains healthy blood sugar levels, and lowers LDL cholesterol.

Insoluble fibers benefit the digestive system by providing a laxative effect and adding bulk to your diet. They remain relatively intact as they pass through the digestive tract, speeding up the passage of food and waste through the gut.

Rich in Vitamin A

Also known as beta carotene, vitamin A is an important antioxidant. A medium-sized sweet potato contains more than enough of your daily vitamin A requirements. It helps the body fight off many forms of cancer, and boost immunity.

It also protects the skin from sun damage. Eating the recommended daily allowance of vitamin A helps increase the skin's resistance to harmful UV rays. It helps repair the damage done by excessive sun exposure. It is also excellent for eye health, preventing vision loss and macular degeneration.

Vitamins C and E

Sweet potatoes are also rich in vitamins C and E; these antioxidants that play a vital role in longevity and preventing many diseases.

Vitamin C can ward off cold and flu viruses, reduce stress, and contribute to longevity. Vitamin C also assists in the production of collagen, helping you keep youthful looking skin.

Vitamins C and E are important components in skin and hair beauty products. Sweet potatoes, being rich in vitamins A, C, and E, help keep us healthy inside and out.

Source of Manganese

Manganese is an important trace mineral needed for proper carbohydrate metabolism, promoting healthy blood sugar balance. It helps suppress your appetite to prevent you from overeating.

Manganese is also a cofactor in enzymes needed in chemical reactions for energy and antioxidant utilization, and it is used to treat anemia and severe premenstrual symptoms.

Iron Source

Sweet potatoes contain iron which helps with red and white blood cell production, stress level reduction, and immune system regulation.

How to Use Sweet Potatoes

With all these wonderful benefits, it is a great thing that sweet potatoes are extremely versatile. Sweet potatoes candied with marshmallow and brown sugar or baked into a sweet potato pie (think Thanksgiving) are how many are accustomed to enjoying them.  Yet, there are many different ways to serve them across many cultures.  In Korea, they are used to make dangmyeon, a cellophane noodle, while in Japan it's frequently used in tempura.  In Africa, sweet potatoes are dried and then served with a peanut sauce in a dish called Amukeke. There are so many ways to enjoy sweet potatoes and reap the awesome health benefits. 

Adding sweet potatoes to your diet is super easy and a great investment in your health. With the following basic preparation methods, you can easily start adding sweet potatoes to your diet. 

Basic Sweet Potato Preparation Methods

• Bake on a sheet at 400°F oven for 40-60 minutes.
• Boil or steam (peeled or unpeeled); 5 min for small-sized and 30 min for medium-sized.
• Deep fried sweet potato fries for an occasional treat.
• Replace your favorite potato recipes with sweet potatoes.

If you are looking for a snack made from sweet potatoes, how about sweet potato chips? These are pretty simple to make especially if you have a dehydrator. You will start by cutting the potato into the desired thickness, brush with a thin coating of olive oil, sprinkle with your favorite spices (curry powder is great) and dehydrate until done. If you don't have a dehydrator, you can use your oven set to its lowest setting and bake until you reach the desired crispness. This recipe is courtesy of Katie R.

For more delicious ways to add sweet potatoes to your diet, check out these mouthwatering and wonderful recipes:

Crockpot Chicken And Sweet Potato Stew

Alli Berry

Print Recipe Pin Recipe

Ingredients

  

• 6 boneless, skinless chicken thighs, cut into chunks
• 2 pounds sweet potatoes, peeled, cut into 1-2 inch cubes
• 1 cup of celery, chopped
• ½ onion, chopped
• 4 cloves garlic, peeled and chopped
• 2 cups chicken broth
• ½ teaspoon of dried rosemary (or 2 teaspoons of fresh rosemary)
• 2 bay leaves
• 1 teaspoon salt
• ½ teaspoon ground pepper
• 1 ½ tablespoons white wine vinegar
• ½ pound white button mushrooms, sliced

Instructions

 

• Place chicken at the bottom of the crock pot
• Add all of the other ingredients (except the mushrooms) over chicken
• Stir to combine
• Cook on low for 4-5 hours, checking after 4 hours for doneness
• Add mushrooms and cook on low for 1 more hour.

Notes

This can be served as is or over rice or quinoa

Mom’s Sweet Potato Soup

Sydney Gallimore

Print Recipe Pin Recipe

Ingredients

  

• 2 tablespoons butter
• 1 tbsp olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 celery stalks, stalks and leaves chopped separately
• 2 pounds sweet potatoes peeled, cut into 1-inch pieces (about 6 cups)
• 1 tart green apple peeled, chopped
• 1 teaspoon evaporated cane juice crystals
• 2 tsp salt
• 2 tsp pepper
• 3 cinnamon sticks
• 3 sprigs fresh Thyme (1 tsp dried)
• 1/2 teaspoon ground nutmeg
• 4 1/2 cups organic chicken stock
• 1 1/2 cups organic heavy cream
• 3 tablespoons pure maple syrup
• Sour Cream or Crème Fraîche as garnish

Instructions

 

• Heat oven to 400˚F
• Spread the potato cubes evenly on a baking sheet, and drizzle with olive oil and roast for 20 minutes.
• Potatoes should be a bit under cooked, not yet tender
• Melt the butter in a heavy pot over medium heat
• Add onion, celery, sugar, and apple and sauté until soft
• Add the garlic, cinnamon sticks, nutmeg, and thyme and sauté for 2 minutes
• Add the chicken stock, potatoes, salt, and pepper and bring to a boil
• Reduce heat and simmer uncovered about 15 minutes, or until potatoes are completely tender
• Puree the soup in the pot using an immersion blender (or in a blender working in batches) until smooth
• Add the maple syrup and whisk in the cream over medium-low heat, until warm throughout
• Season to your liking
• Add water or simmer for a bit longer until soup reaches desired consistency
• Ladle into bowls and garnish with sour cream or crème fraîche

Sweet Potato Pancakes (Latkes)

Print Recipe Pin Recipe

Servings 6

Ingredients

  

• 3 pounds sweet potatoes, peeled and shredded
• 1 large onion, peeled and shredded
• 1 large egg
• ¼ cup flour
• Salt and pepper to taste

Instructions

 

• Mix all ingredients together
• Heat oil in a pan
• Drop mixture by very large tablespoons into pan
• After 2-3 minutes flip to other side and cook another 2 minutes
• Remove from pan and drain on paper towels

Alli Berry and Sydney Gallimore contributed to this article.

Resources:

“Sweet Potatoes”. Whfoods.com, 2021, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64.

Oloniyo, Rebecca Olajumoke et al. “Orange-Fleshed Sweet Potatoes Composite Bread: A Good Carrier of Beta (B)-Carotene and Antioxidant Properties”. Journal of Food Biochemistry, vol 45, no. 3, 2020. Wiley, doi:10.1111/jfbc.13423

Dagonuniversity.Edu.Mm, 2021, https://www.dagonuniversity.edu.mm/wp-content/uploads/2019/08/Aye-Mi-MiHtwe-1.pdf.

Lien Ai Pham-Huy, Chuong Pham_Huy. “Free Radicals, Antioxidants in Disease and Health”. International Journal of Biomedical Science: IJBS, vol 4, no.2, 2008, p. 89., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.