What do the ancient Peruvians, Christopher Columbus, King Henry VII, you, and I all have in common? Sweet potatoes. That's right—this ancient tuber was reportedly enjoyed by the notorious king, accompanied the early explorer to the New World, and graces the Thanksgiving feast of most every household in the United States. In fact, sweet potatoes are so popular, agricultural production results in over 2.6 billion pounds of sweet potatoes in circulation each year.
With so many sweet potatoes out there—in the U.S. and around the globe—it's likely that this sweet, antioxidant-rich vegetable is easy to find on any grocer's shelf and likely to be a mainstay on your Thanksgiving table. But aside from the traditional, possibly fat- and sugar-laden dishes that many of us dive into late in November, the sweet potato can be prepared in a number of healthy ways. And with all of the health benefits this veggie offers, the sweet potato really should grace your plate more than a few times a year. Read on to learn a few of the ways to turn this nutritional powerhouse into something delicious—and a few reasons why this simple, ancient food can boost your health and performance.
Vitamin A. All About 75 Hard,
pumpkin, sweet potatoes are simply packed with Vitamin A, the fat-soluble vitamin that leads to better eyesight (deficiency is the leading cause of nonaccidental blindness) and better immune function. Because Vitamin A deficiency is associated with decreased resistance to infection, a diet devoid of this vitamin (and other vital antioxidants) can easily sideline training. And if you're in training for a Thanksgiving marathon, it's likely that your heavy mileage has put you at risk for supressed immune function, which can lead to upper respiratory tract infections. So fight back and aim for a daily intake of 900ug retinol activity equivalents (RAE) for men and 700ug for women. Lucky for you, a medium-sized baked sweet potato can supply you with over 100 percent (or more) of your daily need.
Beta-Carotene. Just by looking at a bright orange sweet potato you know it must be chock-full of beta-carotene, a carotenoid precursor to Vitamin A. Beta-carotene helps to protect your skin from sun damage by deflecting and repairing cell damage caused by excessive UV exposure. Along with Vitamin A, beta-carotene is critical for eye health and has been linked to prevention of vision loss and macular degeneration. But don't worry too much about where to find beta-carotene. When Vitamin A is listed on the nutrient panel, it includes beta-carotene. Like the fat-soluble vitamin A, you need just a little bit of fat (3-5 grams) in your meal to help you best absorb this nutrient. Luckily, it's not hard to convince many runners to top their mashed sweet potatoes with a bit of heart-healthy margarine or chopped nuts.
Carbohydrates! You know you need them to fuel your workout and long runs, but did you know that plain, mashed sweet potatoes make an excellent mid-run fuel? Simply peel and boil a medium sweet potato. Mash it and place it in a zipper storage bag. When you start to need fuel (and your taste buds simply can't take another gel or block or bean), tear off a corner of the bag and squeeze. A cup of mashed sweet potato contains 58 grams of carbohydrates, which will easily fuel you for an hour. Like gels, don't forget to chase with water!
Vitamin C. Running is known to increase oxidative stress and free radicals, which over time can lead to damaged cells, tissues, and organs. Vitamin C, a powerful antioxidant, naturally fights against oxidative stress and the free radicals it creates. While Vitamin C might not prevent your next cold, it has been found to shorten the duration. And while you may have taken supplements in the past, most experts agree it's best to get this antioxidant from real food.
Manganese. While you don't hear much about manganese, this trace mineral offers some powerful health benefits. It is involved in the metabolism of carbohydrates, thereby supporting healthy blood sugar levels. It also plays a role in bone metabolism (i.e. bone health). Manganese is commonly found in nuts and legumes; sweet potatoes are another great source of this nutrient.
Preparation:
It's easy to prepare sweet potatoes, whether you're entertaining a large crowd or sitting down for a simple weeknight supper. You can mash them and keep them plain, make a fancy sweet potato casserole with a topping of chopped nuts and spices, puree them and create a hummus-type dip, simply boil them, open up a can of candied sweet potato, or my personal favorite, turn them into
homemade baked fries. And since you're baking them at home and keeping the peel on for extra fiber, you can easily indulge in fries without, for once, feeling like you're derailing your diet! For a look into the nutrients sweet potato dishes have to offer (and the differences between popular offers) check out the table below. And, as usual, bon appetit!
Nutrition Facts:
Medium baked sweet potato |
Calories | 103 |
Carbohydrate | 24g |
Fat | <0.5g |
Protein | 2g |
Fiber | 4g |
Micronutrients (vitamins and electrolytes) | 0.8mg Iron, 20mg manganese, 542 mg potassium, Vitamin A 1096ug RAE, 22mg Vitamin C |
Baked sweet potato fries, 3oz |
Calories | 130 |
Carbohydrate | 21g |
Fat | 4g |
Protein | 1g |
Fiber | 3g |
Micronutrients (vitamins and electrolytes) | ~15mg manganese, 754mg potassium, Vitamin A 852ug RAE, 3.8mg Vitamin C. While this choice may be lower in selected nutrients compared to baked and mashed options, it’s still better for you than deep fried French fries! You can make homemade sweet potato fries in a cinch, using this fun kitchen gadget from Weston. |
Mashed (plain) sweet potato, 1 cup |
Calories | 250 |
Carbohydrate | 58g |
Fat | <0.5g |
Protein | 4.5g |
Fiber | 8g |
Micronutrients (vitamins and electrolytes) | 2.3mg iron, 59mg manganese, 754mg potassium, Vitamin A 2581ug RAE, 42mg Vitamin C |
Sweet potato casserole, homemade /restaurant side, ~1 cup |
Calories | 460 |
Carbohydrate | 77g |
Fat | 16g |
Protein | 4g |
Fiber | 3g |
Micronutrients (vitamins and electrolytes) | Still an excellent source of Vitamin A and potassium, the classic Thanksgiving favorite depicted above is laden with fat and sugar. Make this a healthier choice by cutting back on the added butter, and go easy on the brown sugar and marshmallow topping. Compare these stats to the similar-sized serving of plain, mashed sweet potatoes listed above. |
Values are approximates and have been sourced from: USDA National Nutrient Database for Standard Reference
