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Sweet Potatoes — Nutrients, Health Benefits, and Shopping Tips

Sweet potatoes photo

Listonic Team

September 4, 2024

High in vitamins A and C, sweet potatoes are a nutritious choice. Learn how to select firm, unblemished sweet potatoes, understand their health benefits, and discover storage tips to keep them fresh.

Sweet potatoes nutrients

Check the detailed nutritional values of sweet potatoes, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 86 kcal

Nutrients per: 100 g% Daily Value*
Carbs20 g7.27%
Fiber3 g10.71%
Sugars4 g8%
Glycemic Index70 -
Protein2 g4%
Sodium55 mg2.39%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes sweet potatoes stand out:

4 g

🍏 Low Sugar Content

Sweet potatoes facts & tips

😋
Sweet potatoes are a nutritious alternative to regular potatoes, even though they're not closely related to them.
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Store sweet potatoes in a cool, dark, and well-ventilated area, like a pantry or cellar. Do not refrigerate, as it may change their flavor. They can be kept for 1-2 weeks at room temperature or up to 1 month in ideal conditions.

Health benefits

Learn how sweet potatoes, a source of vitamins and dietary fiber, can support your health while adding natural sweetness to your dishes.
  • Rich in vitamins and minerals such as Vitamin A, Vitamin C, potassium, and manganese, which support overall health and well-being.
  • High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Contains antioxidants such as beta-carotene, which help protect the body from free radicals and reduce inflammation.
  • Supports eye health with its high Vitamin A content, which is essential for good vision and eye health.
  • Low glycemic index, which helps maintain stable blood sugar levels and provides a steady source of energy.

Health risks

Understand the associated risks with sweet potatoes.
  • High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-carb diets.
  • Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
  • Potential for pesticide residue on conventionally grown sweet potatoes, which can pose health risks if not properly washed or sourced from organic suppliers.
  • Risk of overconsumption due to their sweet and palatable nature, leading to excessive calorie intake if not mindful of portion sizes.
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How to choose sweet potatoes

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.

How to choose sweet potatoes

How to store sweet potatoes

To keep sweet potatoes fresh, they should be stored in a cool, dark, and well-ventilated area. A pantry or cellar is perfect for preserving their quality for up to 1 month. Ensuring they remain dry helps prevent sprouting and decay.

Too much moisture can lead to rapid rotting of sweet potatoes. Do not store them in the refrigerator, as this can negatively affect their texture and taste. Always inspect for any signs of mold or soft spots before using them to guarantee their freshness.

✅ Extra Tip

Check sweet potatoes regularly and remove any that show signs of sprouting or softness to prevent the spread of spoilage.

How long do they last?

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.

What to do with leftovers?

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.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How sweet potatoes support specific health conditions

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.

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