They are low in calories. A medium sweet potato (5" long x 2" in diameter) with skin has only approximately 100 nutrient-dense calories!
Packed with nutrients. If you consume the skin, you'll get a healthy dose of Vitamin A in the form of beta carotene! Vitamin A is a powerful antioxidant that plays a role in vision health, bone development and immune function. If you prepare your sweet potato with a bit of olive oil or butter you'll maximize your absorption of this fat-soluble vitamin!
Filling Up on Fiber. Minimizing blood sugar spikes and lows is an important part of weight control and satiety. Sweet potatoes have around four grams of fiber (depending on their size) and over half of this is soluble fiber. Soluble fiber is one of the keys to balancing blood sugar and to binding to excess cholesterol and removing it from the body!
How do I prepare sweet potatoes?
Oh let me count the ways!
One of the key things to note is that to get the maximum nutritional benefits from your sweet potatoes you need to steam or boil them. Recent studies show the anthocyanins (a powerful antioxidant) in sweet potatoes are preserved with steaming. With only two minutes of steaming, the peroxidase enzymes that might otherwise breakdown anthocyanins, are destroyed. This is perfect because I usually grab the sweet potatoes already wrapped and ready for steaming!
Here are a few of my favorite recipes if I'm feeling a bit more creative than the "throw the sweet potato in the microwave" routine!
Do you like sweet potatoes? What's your favorite method of preparation?