Experts guide how to prepare sweet potatoes for the best health benefits

Sweet potatoes are high in vitamin A, vitamin C and potassium, nutritious and can be enjoyed in a variety of ways.

Sweet potatoes are a healthy food - Illustration photo

Experts advise that it should be prepared in the proper ways to achieve maximum health benefits.

Boil

Compared to other vegetables, sweet potatoes are very rich in carbohydrates. A medium-sized sweet potato contains about 9g of sugar. But if you don't want a sudden spike in blood sugar, especially if you have type 2 diabetes or are in the pre-diabetic stage, boiling sweet potatoes is a sensible cooking method.

"Boiling sweet potatoes can lower their glycemic index," says Seema Shah, a public health master's student. When sweet potatoes are boiled, some of the starch is broken down, promoting the formation of resistant starch, which slows down sugar absorption and may help control blood sugar levels.

Grill

Baking is a cooking method that enhances the quality of sweet potatoes without adding extra sugar. Baking sweet potatoes can bring out their natural sweetness and give them a more golden color compared to other cooking methods.

Processing sweet potatoes at high temperatures (around 200°C) or higher can cause chemical reactions that convert some of the sweet potato's starch into sugar, thereby highlighting its distinctive flavor.

Baking potatoes with healthy oils like olive oil or avocado oil also adds monounsaturated fats – a type of fat that is beneficial for cardiovascular health, such as lowering cholesterol and contributing to a reduced risk of heart disease and stroke.

Eat with shell

While not as popular, sweet potato skins are edible and worth keeping. They can add fiber and nutrients. 100g of sweet potato with skin contains 3.3g of fiber, compared to 2.5g in the same amount of peeled potato. The skin also provides magnesium, phosphorus, and potassium.

If you don't like eating the whole sweet potato with the skin on, try cutting it into smaller pieces. Baked sweet potatoes, unpeeled and seasoned to your taste, can be a more enjoyable way to appreciate its nutritional value.

Blend into a smoothie

When you think of smoothies, sweet potatoes probably aren't the first ingredient that comes to mind, but they actually combine better than you might think. Blending cooked and diced sweet potatoes into fruit smoothies is a great way to add extra nutrients.

If you've boiled or baked sweet potatoes, save some in an airtight container and refrigerate. Then blend them with frozen bananas for a smooth texture and increased potassium content.

Another tip to make your smoothie more nutritious: add a source of fat such as yogurt, milk, or almond butter, which helps your body better absorb the fat-soluble vitamin A found in sweet potatoes.

Stuffed sweet potatoes

Sweet potatoes' shape makes them easy to stuff with other nutritious ingredients. Start by baking the sweet potatoes until tender.

Once the potatoes have cooled slightly, you can stuff them with your favorite protein source, add vegetables, and healthy fats like a slice of avocado or a sprinkle of cheese on top.

Stuffing potatoes with minimally processed foods, such as fresh ground meat or fresh vegetables, will provide the most benefits.

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Source: https://tuoitre.vn/chuyen-gia-huong-dan-cach-che-bien-khoai-lang-co-loi-nhat-cho-suc-khoe-20251024155005062.htm