It is Sweet Potato Awareness Month. It is no coincidence that sweet potatoes are infamous for appearing on the Thanksgiving table. Often covered with marshmallows and brown sugar, sweet potatoes tend to get a bad rap. In reality, sweet potatoes are quite nutritious, packed with disease-preventing, cancer-fighting and immune-boosting benefits. A medium sized baked sweet potato has about 102 calories, 24 grams of carbohydrates, 2 grams of protein, 4 grams of fiber and no fat or cholesterol. It is rich in Vitamin A and contains healthy doses of potassium, vitamin B6 and vitamin C, as well as other vitamins and minerals.
Just to compare, an equal-sized white potato has about 120 calories, 28 grams of carbohydrate, 3 grams of both fiber and protein, and is also free of fat and cholesterol. As for vitamins and minerals, white potatoes are also rich in nutrients. Keep in mind, we are talking about “naked” potatoes, not ones that are fried or loaded with condiments!
Two Common Sweet Potato Types:
- Firm sweet potatoes are golden in color and have paler flesh. They tend to be a bit firm and a little waxy after cooking.
- Soft sweet potatoes have copper skin with orange flesh and become very creamy and fluffy when cooked. Since “soft” sweet potatoes slightly resemble true yams, they picked up the name and became what now is labeled as “yams” in most U.S. grocery stores.
Whether you are enjoying a sweet potato baked, roasted, mashed, included in chili or pureed into soup – adding this tuber to your meals can help you stay satisfied and provide you with a hefty dose of nutrients.
10 Fun Ways to Enjoy Sweet Potatoes!
- Add this healthy Sweet Potato Purée with Almonds to your dinner menu this Thanksgiving. Each serving has under 100 calories. The flavor can’t be beat!
- Try this easy, low-fat Thanksgiving side of Glazed Sweet Potatoes. Made with OJ, brown sugar, and cinnamon, the holidays just got a little bit sweeter!
- Indulge guilt-free in these crispy, flavor-packed, healthy air-fryer Sweet Potato Fries and never crave drive-through fries again. These gluten-free sweet potato French fries can be eaten alone as a healthy snack, or paired with a healthy burger or chicken dish
- Make Salsa: Combine cooked diced sweet potatoes, pineapple tidbits, apples, celery, and cashews. Serve over salad greens.
- Cut thin slices of cooked sweet potatoes and add to your favorite sandwich or wrap instead of tomatoes.
- If you’re looking for a vegetarian taco that’s high in protein and fiber but low in fat, try these Sweet Potato Tacos. Colorful and full of flavor, these tacos will become a family favorite.
- This Sweet Potato Ginger Soup gets its wonderfully creamy texture from the pureed sweet potatoes and soy creamer.
- Stuffed Sweet Potatoes don’t have to be dripping in high-fat cheese and sour cream. Loaded with kale and mushrooms, these skins are filled with flavor and good nutrition.
- Serve these tasty stuffed Sweet Potato Skins as an appetizer or with a hearty soup for lunch or dinner.
- Sweet Potato Chips are a healthy way to satisfy your salty snack craving. A great alternative to traditional chips, these healthy chips are baked, not fried, and they even have some protein and fiber.
Fresh sweet potatoes may be found whole or pre-peeled in cubes or spiralized in our produce department. And do not forget to check out the delicious sweet potato dishes that are often found ready-to-eat in our prepared foods department.
