Contrary to what many fad diets will lead you to believe, you DO need to eat carbohydrates as part of a healthy diet…mainly because carbs are your body and brain’s preferred source of fuel.
The key is eating the right sources of clean carbs to give your body the biggest benefit.
In this nutritionist’s opinion, sweet potatoes are the most healthful carb source there is!
THE HEALTH BENEFITS
Here are 7 health benefits sweet potatoes provide that make them a nutritional rockstar:
1) Good source of vitamin C.
Most of us know that vitamin C is important to help ward off cold and flu viruses. Did you know it also helps protect your body against toxins that can cause serious diseases like cancer?
Plus, vitamin C helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping you cope with stress.
But that’s not all…
Vitamin C even plays an important role in bone and tooth formation, digestion and the formation of healthy blood cells in your body.
2) High in vitamin B6.
Vitamin B6 is most known for helping you maintain a healthy metabolism. It also plays an important role in nerve function, liver function, skin health, eye health and giving you more energy.
3) Good source of vitamin D.
Vitamin D supports the thyroid gland and is critical for immune system function and overall health. It plays an important role in your mood and energy levels. It also helps build a healthy heart, bones, nerves, skin and teeth.
Vitamin D is primarily made in your body as a result of getting adequate sunlight. It’s important to tap into food sources like sweet potatoes as well, especially during times that regular access to sunlight isn’t possible (like living through frigid Midwest winters like I do.)
4) Source of iron that supports a healthy immune system.
Iron plays an important role in many bodily processes including red and white blood cell production, resistance to stress, proper immune functioning and the metabolizing of protein.
5) Good source of magnesium
Magnesium is important for over 300 biochemical processes in your body. It’s necessary for healthy arteries, blood, bone, heart, muscle and nerve function. It also helps tremendously with stress and helps your body relax.
The majority of Americans are deficient in magnesium, and sweet potatoes can help close that gap.
6) High in carotenoids that fight disease and aging.
The rich orange color of sweet potatoes shows how high they are in carotenoids like beta carotene.
Carotenoids, which are powerful antioxidants, help strengthen your eyesight and boost our immunity system. They also help ward off serious diseases like cancer and protect your body against the effects of aging.
7) Provide sweetness without causing blood sugar spikes.
Sweet potatoes are naturally sweet-tasting, but their natural sugars are released into your bloodstream slowly. This helps to ensure they provide a balanced and regular source of energy, without any blood sugar spikes that can cause fatigue and weight gain.
BONUS:
In addition to the awesome health benefits listed above, sweet potatoes are very versataile! There are so many ways to eat them, which we’ll go through below.
BASIC WAYS TO EAT SWEET POTATOES
The are 4 basic ways I like to prepare sweet potatoes as part of a healthful chow fest.
1) Bake them.
Here’s an easy way to bake your sweet potatoes:
- Preheat the oven to 425° F.
- Put the potatoes in a cast iron skillet (like this) and use a knife to cut some slits in the top.
- Put the cast iron skillet in the oven and bake the potatoes until you can easily insert a knife all the way through them. It usually takes around 45 minutes.
Once the potatoes are done, cut them open and top them with healthful ingredients like onions, tomatoes and other fresh veggies. I like to cut the sweetness with condiments like hummus and dijon mustard.
2) Dice and pan cook them like hashbrowns.
You have two options for this:
- Cut whole sweet potatoes into hashbrown-sized pieces.
- Buy frozen organic sweet potatoes that are already peeled, diced and ready for cooking. (I prefer this option to save time!) Make sure the only ingredient in the bag is organic sweet potatoes – no oil, salt or preservatives.
Then, simply put a little water in the bottom of a skillet, add the sweet potato pieces and any desired seasonings, and cover the pan to create steam. The potatoes will be tender and ready for eating in no time!
I love adding other healthful ingredients to the mix like diced organic onions and mushrooms. YUM!
3) Make fries or chips.
I’m going to be honest, making “traditional” fries can be challenging with sweet potatoes because they don’t crisp as easily as white potatoes. No worries…
You can make excellent sweet potato curly fries or cut them into thin chip-like pieces for a crunchy snack. (NOTE: This spiralizer makes prep for curly fries a snap!)
Either way, you’ll want to use a cast iron skillet (like this) that’s greased with avocado oil (like this) to make them. Then, bake the curly fries or chips at 425° F until they reach your desired level of crispiness.
4) Eat them mashed or puréed.
Sure, you can bake or boil sweet potatoes yourself and then remove the flesh to make mashed or puréed potatoes. But I’m not gonna lie…
My preferred method is buying canned organic sweet potato puree that’s ready to go. It’s such an awesome shortcut!
Just be sure the only ingredient in the can is organic sweet potato, and that the can is BPA-free.
If you can’t find canned organic sweet potato puree in stores near you, you can score them online for an amazing price HERE at Thrive Market.
SWEET TREAT ALERT! One of my favorite ways to use mashed/puréed sweet potatoes is making sweet potato brownies. Click HERE for the delicious recipe!
What’s your favorite way to eat sweet potatoes?
Drop me a note HERE on my Facebook page, HERE on Instagram or tweet me @KFitLifeNinja and let me know.
Cheers to enjoying a clean carb source that’s loaded with health benefits!
With love and gratitude,
Kandi
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