Sweet Potatoes - Healthy Surprise

I received following question from Foodpicker.org

I was recently diagnosed with Pre-Diabetes and I’m trying to follow a low fat diet.  I have a question I hope that you can answer.  Are sweet potatoes considered a vegetable and are they ok to eat in my diet? 

Sweet Potatoes - this sweet tasting vegetable is full of healthy surprises. They are ranked very high in nutrition value by Center of Science in Public Interest (CSPI). They are often referred to as Yams but in fact are very different. Sweet potatoes are very rich in vitamin A unlike Yams which contains very little.  When compared to regular potatoes or yams, sweet potatoes are low in calories and have lower glycemic value thus play role in maintaining or lowering blood sugar. They are readily available, affordable and full of nutrients.

Health Benefits: 

Abundance supply of anti-oxidants - protects against cancer and heart diseases

Low (raw) to moderate (cooked) glycemic index to maintain steady blood sugar

Among top 3 sources of potassium 

Rich source of Vitamin A 

Good source of Fiber

Versatile ways to add more Sweet Potatoes in Diet

Peel, cut and eat raw with low fat dip

Baked sweet potato fries - enjoy with ketchup or mustard

Bake sweet potato and top with low fat vanilla yogurt or cinnamon flavored applesauce

Two tone - Mix mashed sweet potatoes with mashed white potato. Adds color and flavor.

Breakfast - Blend into your favorite smoothie OR make pancakes 

Peel, cut into small pieces and add to your favorite stews

Grill plain or seasoned with herbs for your next BBQ

Helpful Hints:  

Chose firm, dark and smooth skin sweet potatoes

To get most nutrition value choose sweet potatoes with deep orange color
Store in cool dry place at around 55-60 degrees F. Should not be refrigerated

Brush away all the dirt and wash properly before use 
Freezing - Cooked, unpeeled sweet potatoes freeze well 

For more information visit - Sweet Potatoes Naturally Healthy

  

~ A Sweet Potato a Day Keeps the Doctor Away