Seasonal Produce Spotlight: Sweet Potato

The sweet potato is a healthy¹, versatile vegetable that can serve a variety of roles in our diets. It’s a mainstay of many budget-friendly meals; it’s sweet enough that, combined with a sprinkling of cinnamon, can serve as a snack or dessert in and of itself; and it can be served as part of a main dish or on the side.

The health benefits of sweet potatoes are numerous. According to Carolyn Washburn, an Extension Associate Professor at Utah State University, they’re “fat-free, low in sodium, cholesterol-free, a good source of dietary fiber, high in Vitamin A and C, and a good source of potassium². Yes, they are fairly high in carbs, but we need some carbs to keep our body fueled³, and it’s much better to get them from high nutrient vegetables than from a couple of slices of white bread that have little to no nutritional value.

It’s generally accepted that a medium sweet potato weighs about 130 grams. That means it contains about 27 grams of carbohydrates and 4 grams of fiber⁴ for a total net carbs content of 23 grams. While you probably wouldn’t want to eat one every day, for most people, one to two a week is a good way to make sure you’re getting the healthy carbs that you need.

At my local farmer’s market, you can find pesticide-free sweet potatoes for about $1.50/lb and at many grocery stores this time of year, you can find them for as low as $1.25-$1.30/lb. A pound generally equates to around 3 medium sweet potatoes, making them a good, low-cost option for being part of a healthy meal.

How to store: While sweet potatoes can last for three to four weeks if they’re kept in a dry, dark, cool (55°F) place², it’s best to use them within one week of purchasing. They do not need to be refrigerated.

Besides just baking a sweet potato and sprinkling some cinnamon on it, here are some of my favorite sweet potato recipes:

• Black Bean Sweet Potato Soup
• Black Bean Smothered Sweet Potatoes
• 30-Minute Golden Lentil Curry with Sweet Potatoes and Kale

Sources:

1. PubMed.gov. Journal of Medicinal Food. Sweet Potato(lpomoea batatas [L.] Lam) –a valuable medicinal food: a review.
2. Utah State University Cooperative Extension Food Sense. Food Sense Guide to Eating Fresh Fruits and Vegetables.https://extension.usu.edu/juab/ou-files/FN_FoodSense_2011-04pr.pdf
3. The Johns Hopkins Patient Guide to Diabetes. http://hopkinsdiabetesinfo.org/the-truth-about-starchy-vegetables/
4. United States Department of Agriculture. USDA Product Information Sheet. https://fns-prod.azureedge.net/sites/default/files/fdd/100343_Sweet_Potatoes_Fresh.pdf