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  • Delicious & Nutritious Sweet Potatoes

    17 December 2018

    Sweet potatoes

    Ingredient of
    the month:

    sweet potatoes

    From savoury soups to desserts, creamy-textured sweet potatoes not only add its distinct sweetness to dishes but also offers numerous health benefits, making it a prime ‘superfood’.

    The sweet potatoes factsheet
    sweet potatoes sweet potatoes sweet potatoes sweet potatoes sweet potatoes sweet potatoes
    • Sweet potatoes do not belong to the potato family. White potatoes are tubers that belong to the nightshade family, sweet potatoes on the other hand, are roots that are part of the morning glory family of flowering plants.
    • Sweet potatoes are not related to yams either.
    • One medium, baked sweet potato with skin contains just 103 calories.
    • They come in a variety of colours ranging from orange, red, purple to pale yellow or white.
    ITS SWEET HEALTH BENEFITS

    These colourful gems offer some pretty impressive health perks.
    Here are six sweet benefits of sweet potatoes.

    Boost Immunity

    BOOSTS IMMUNITY

    Sweet potatoes are super rich in beta-carotene,
    which is a major antioxidant, along with vitamin C and B
    complex vitamins, iron, and phosphorus. All these nutrients
    help in strengthening immunity and defends
    your body from a wide variety of conditions.

    Control Diabetes

    CONTROLS DIABETES

    Despite its sweetness, sweet potatoes are low on
    the glycemic index scale. Recent research
    suggests they reduce incidences of low blood sugar
    and insulin resistance in people with diabetes.

    Control Diabetes
    Boost Immunity

    IMPROVES DIGESTION

    The high fiber content in sweet potatoes helps to
    prevent constipation and promotes regularity for a
    healthy digestive tract. They are also soothing to the
    stomach and intestines.

    Control Diabetes

    FIGHTS CANCER

    According to a study conducted by the Harvard School
    of Public Health's Department of Nutrition, diets rich
    in beta-carotene like sweet potatoes may help protect
    against prostate cancer. It may also protect against
    colon, intestinal and other cancers.

    Control Diabetes
    Boost Immunity

    GOOD FOR YOUR VISION

    A study by Food & Nutrition Research found that
    purple sweet potatoes in particular contain a
    specific group of antioxidants which can be beneficial
    to the eyes. Rich in vitamin A, sweet potatoes can
    also restore blurred vision.

    Control Diabetes

    TREATS ARTHRITIS

    Beta-carotene, magnesium, zinc, and vitamin B
    complex make sweet potatoes a highly
    important food source for managing arthritis.
    The water in which sweet potatoes are boiled can
    also be applied externally on joints to ease the associated
    pain of arthritis

    Control Diabetes
    The healing grass

    Sweet potatoes are versatile, filling and packed with goodness. Here are some quick and healthy cooking methods that bring out the best of sweet potatoes.

    potatoes

    BOIL

    Boiling sweet potatoes is not only the simplest way of cooking them but also retains the most nutrients and antioxidant properties of the vegetable.

    Simply boil diced sweet potatoes in a pot of water with a pinch of salt until tender and enjoy it plain or topped with non-dairy yogurt or mash them with a dash of cinnamon. Don’t mind the skin? – Get an extra boost of fiber and potassium if you eat them with the skin on.

    STEAM

    Prepare steamer, bring water to a boil then reduce to a simmer and steam sweet potatoes until tender, for approximately 20 minutes. To add a dash of Asian flavour, you can pair the steamed sweet potatoes with a vinaigrette made of chopped green onion, rice wine vinegar, garlic and a dash of fish sauce.

    Cardiovascular Health
    Cardiovascular Health

    STEAM

    Prepare steamer, bring water to a boil then reduce to a simmer and steam sweet potatoes until tender, for approximately 20 minutes. To add a dash of Asian flavour, you can pair the steamed sweet potatoes with a vinaigrette made of chopped green onion, rice wine vinegar, garlic and a dash of fish sauce.

    potatoes

    ROAST

    Cut sweet potatoes into wedges, toss them with extra virgin olive oil and honey and put it in the oven for 25 to 30 minutes.  The sweet potatoes get golden and caramelized on the outside, and stays soft and sweet on the inside – the perfect healthy snack or side dish. 

    GRILL

    Slice the sweet potatoes into long strips, drizzle a little olive oil and toss on the grill. Top it with fresh avocados and boiled eggs with a sprinkle of chia seeds for a truly nutritious and delicious meal.

    GRILL
    GRILL

    GRILL

    Slice the sweet potatoes into long strips, drizzle a little olive oil and toss on the grill. Top it with fresh avocados and boiled eggs with a sprinkle of chia seeds for a truly nutritious and delicious meal.

    How sweet it is for your health to eat sweet potatoes! Get your power load of vitamins, minerals, fibre and more with this super vegetable. Eat them as the starchy portion of your meal but make sure you cook them right in order to reap the most nutritional benefits.

    Potatoes BG
    too much sweet potates

    While there aren't any severe health problems associated with sweet potatoes, they are high in vitamin A and overconsumption can cause your skin and nails to turn orange.

    According to the Mayo Clinic, people with a history of kidney stones may want to avoid eating too many sweet potatoes, as the vegetable contains oxalate, which contributes to the forming of calcium-oxalate kidney stones.

    The above articles are intended for informational purposes only. AIA accepts no responsibility for loss, which may arise from reliance on information contained in the articles.

    What is your favourite way to eat sweet potatoes?

    • Yes (55%)
    • No (45%)

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