Don’t let their sweet nature fool you– the humble sweet potato packs a powerful nutritional punch. Just one sweet potato provides 102% of the vitamin A that you need each day, helping to keep your eyes and immune system strong.
And, contrary to popular belief, sweet potatoes are not just starch; they are packed with essential vitamins and minerals and may reduce the risk of certain cancers.
“A medium sweet potato is a surprisingly low-calorie option, containing only around 100 calories,” says Registered Dietitian, Whitney English. The combination of lower calories and high nutrient density makes sweet potatoes a superfood.
“Sweet potatoes contain essential nutrients, like fiber, B6, and potassium, but they truly shine when it comes to their vitamin A and C content.”
A single cup provides 4 g of fiber per cup, which aids in digestion and promotes feelings of fullness, while vitamin C acts as an antioxidant, protecting cells from damage.
Despite their common name, sweet potatoes aren’t potatoes. The tubers belong to the morning glory family, a botanical distinction that explains their naturally sweet flavor compared to other potatoes.
In season now, and averaging only $1.50 per pound, sweet potatoes are not only a nutritional powerhouse but an affordable and readily available option.
Their long shelf life further adds to their appeal; when stored properly in a cool, dark and dry place, they can last for up to a month, furthering them as a budget-friendly choice.
How to Enjoy Them
Beyond the overly sweet, candied sweet potatoes that typically top the Thanksgiving table, sweet potatoes are incredibly versatile in the kitchen. Here are better, more nutrient-dense ways to enjoy them.
Sweet Potato and Quinoa Salad
Image Credit: Alexandra Caspero.
Roasted sweet potatoes with quinoa, greens, goat cheese, cranberries, and a tangy maple-dijon dressing. With 13 g of protein and 9 g of fiber per serving, this salad is hearty enough for a main meal.
Recipe: Sweet Potato and Quinoa Salad
Sweet Potato Tacos
Image Credit: Alexandra Caspero.
Eat the rainbow with these colorful sweet potatoes and black bean tacos with rainbow slaw. Four servings of vegetables per serving, and naturally vegan and gluten-free.
Recipe: Sweet Potato Tacos
Sweet Potato Enchiladas
Image Credit: Alexandra Caspero.
Roasted sweet potato and black bean filling with a homemade enchilada sauce. Inexpensive and delicious.
Recipe: Sweet Potato Enchiladas
Sweet Potato Vegan Buddha Bowls
Image Credit: Alexandra Caspero.
Proof that healthy food doesn’t have to taste like it. Roasted sweet potatoes, tofu, kale, couscous, and a creamy lemon tahini dressing.
Recipe: Sweet Potato Buddha Bowls
Sweet Potato Scones
Image Credit: Alexandra Caspero.
Like pumpkin, sweet potatoes can be enjoyed in sweet and savory recipes. These sweet potato scones are made with sweet potato puree, whole wheat flour, and pecans. Drizzled with maple frosting and covered with more pecans.
Recipe: Sweet Potato Scones
Hasselback Sweet Potatoes
Image Credit: Alexandra Caspero.
Like your favorite sweet potato casserole in a healthier form. These Hasselback sweet potatoes are served sweetened with toasted walnuts, maple syrup, and mini marshmallows, or savory with fresh thyme and/or sage. It’s an impressive side dish!
Recipe: Hasselback Sweet Potatoes
Sweet Potato Casserole
Image Credit: Alexandra Caspero.
Sweet potato casserole isn’t just for Thanksgiving and the holidays. And, this one is healthier than you thank, thanks to the lower-fat filling and omega-3 rich, crunchy pecan topping.
Recipe: Sweet Potato Casserole
Twice Baked Sweet Potatoes
Image Credit: Alexandra Caspero.
If you love the taste of sweet potato casserole, then you are going to love these individual baked sweet potatoes. Lower in calories and saturated fat than a traditional casserole. Enjoy with a salad or protein for a nutritious meal.
Recipe: Twice Baked Sweet Potatoes
They Won’t Spike Your Blood Sugar
Sweet potatoes get their flavor from naturally occurring sugars; a medium potato has around nine grams. However, that sugar isn’t the same as sugar found in a candy bar or soda. That’s because in addition to the natural sugar, sweet potatoes also contain fiber.
“High fiber foods, like sweet potatoes, slow down the digestion and absorption of glucose, or sugar, in the body,” says English.
Only 1 in 10 Americans currently meet their daily fiber needs and sweet potatoes are an easy (and delicious) way to do so.
Reduced Cancer Risk
The orange hue of sweet potatoes is a direct result of their rich carotenoid content. Beyond providing color, these pigments offer significant health benefits.
Carotenoids, including beta-carotene, has been shown to decrease the risk of age-related macular degeneration and protect healthy cells against mutations, reducing the risk of cancer development.
All sweet potatoes offer nutritional benefits, but if you can get your hands on purple sweet potatoes, you’re in luck.
Their vibrant purple flesh has been shown to protect against colorectal cancer, thanks to its anthyocyanin content, an antioxidant found in red, blue, and purple foods.
