Sweet Potatoes — Nutrients, Health Benefits, and Shopping Tips

Sweet potatoes should have smooth, firm skins with a uniform hue; they should be heavy for their size, suggesting a high moisture content, which makes for a creamy texture when cooked. The ends should not be wrinkled or soft.

Do not buy sweet potatoes that have soft spots or are sprouting, as these indicate age and poor storage conditions. Sweet potatoes with an excessively fibrous texture or dark spots should also be avoided, as they may have an off flavor.

Sweet potatoes should be stored in a cool, dark, and well-ventilated place. A pantry or cellar is ideal for maintaining their freshness for up to a month. Keeping them dry prevents sprouting and spoilage.

Excess moisture can cause sweet potatoes to rot quickly. Avoid storing them in the refrigerator, as this can alter their texture and flavor. Always check for any signs of mold or soft spots before use to ensure they remain fresh.

Sweet potatoes can last for 1-2 weeks at room temperature and up to 1 month in a cool, dark place. Cooked sweet potatoes should be consumed within 3-5 days if kept in the refrigerator.

Leftover sweet potatoes can be used in a variety of sweet and savory dishes. Mash them and add to soups, stews, or curries for added richness and flavor, or mix them into baked goods like muffins, bread, or pies. Sweet potatoes are also great when roasted with olive oil and spices for a simple side dish.

Use sweet potatoes in a quiche, frittata, or omelet with eggs, cheese, and herbs, or mix them into a pasta dish with a creamy or tomato-based sauce. If you have a lot of sweet potatoes, consider making a batch of sweet potato pancakes or waffles by blending the mash with eggs, flour, and spices. Sweet potatoes can also be sliced and fried for sweet potato fries, or used as a filling for tacos or burritos with black beans and avocado. For a quick snack, roast sweet potatoes with cinnamon and brown sugar, then serve with a dollop of yogurt or ice cream.

Sweet potatoes are a nutrient-dense root vegetable rich in fiber, promoting digestive health and aiding bowel regularity. They are also high in vitamin A, promoting eye health and boosting immune function. Sweet potatoes’ antioxidants help reduce inflammation, promoting heart health. Their natural sweetness and versatility in cooking make them an excellent option for weight management and balanced meals.