Sweet Potatoes — Nutrients, Health Benefits, And Shopping Tips
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Written by Listonic Team
Last update on September 4, 2024
Sweet potatoes nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 86 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 20 g | 7.27% |
Fiber | 3 g | 10.71% |
Sugars | 4 g | 8% |
Glycemic Index | 70 | - |
Protein | 2 g | 4% |
Sodium | 55 mg | 2.39% |
Total Fat | 0 | - |
*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.
4 g
🍏 Low Sugar Content
Sweet potatoes facts & tips
Health benefits
- 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
- 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.
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.
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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
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
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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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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