Shari Duncan

The Vegetable with Super Food Powers…
Shari

by on Sep.05, 2010, under Fruits and Veggies, General Nutrition, MISC.

The sweet potato is the champion of all veggies when it comes to nutrition.

The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. In addition, sweet potatoes are a good source of copper, vitamin B6, potassium and iron. All these benefits with only about 130 to 160 calories!

Did you know that…

  • One cup of cooked sweet potatoes provides 1,922 mcg_RAE of beta carotene (Vitamin A).
    It would take 16 cups of broccoli to provide the same amount.
  • Sweet potatoes have four times the US Recommended Daily Allowance (USRDA) for beta-carotene when eaten with the skin on.
  • Sweet potatoes are a great source of vitamin E, and they are virtually fat-free, which makes them a real Vitamin E standout. Most Vitamin E rich foods, such as vegetable oils, nuts and avocados, contain a hefty dose of fat.
  • Just two thirds of a cup of sweet potatoes provides 100% of the USRDA for Vitamin E, without the unwanted fat.
  • Sweet potatoes provide many other essential nutrients including Vitamin B6, potassium and iron.
  • Sweet potatoes are a good source of dietary fiber which helps to promote a healthy digestive tract. Sweet potatoes have more fiber than oatmeal.
  • Sweet potatoes are a complex carbohydrate which means they digest more slowly than white potatoes and therefore will not cause your blood sugar to spike.
  • Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup (200 grams) of cooked sweet potatoes has 180 calories.

Sweet Potato Nutrition Facts (for one medium size sweet potato)

Calories 130    
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the “good” carb list.

Sliced and seasoned ... a crispier alternative to traditional baked potatoes.

Sliced and seasoned ... a crispier alternative to traditional baked potatoes.

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

Oven fried sweet potatoes offer a nice change from traditional baked potatoes.

( by baking, they have ALOT less fat than fried potatoes…. but still all the flavor)

Wash and scrub 2-3 sweet potatoes or yams.  Slice in ¼- ½ inch rounds.  In medium bowl mix 1 ½  Tbsp olive oil, salt, butter buds and  generous sprinkling of cinnamon.

Toss in sweet potatoes to coat with seasonings and oil.

Arrange in single layer on baking sheet.

Bake in 450 degree oven for approximately 20 minutes, turning once during cooking.  Top with additional cinnamon, if desired.

  • For spicy potato rounds, substitute, cumin,chili powder, and garlic salt for the cinnamon and butter buds.
  • Cut lengthwise into 1/3 inch strips for potato “fries”.
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