Your Dietitian: Sweet potatoes—the healthier choice

Do you only eat sweet potatoes at Thanksgiving? If so, then you're missing out on a nutrient powerhouse. Sweet potatoes deliver numerous health benefits. Here's why sweet potatoes are a healthier choice than white potatoes and many other starches---and some delicious ways to use them. Diabetic friendly Baked sweet potatoes raise blood sugar less than white potatoes. That's because sweet potatoes are high in soluble fiber. Soluble fiber slows down the digestion of food. This prevents blood sugar from spiking after meals. Thus, sweet potatoes are an excellent choice for persons with diabetes. Stronger immune system/better wound healingThe slower transit time through the GI tract also allows more nutrients to be absorbed — including sweet potato's vitamin C. Sweet potatoes' soluble fiber is a prebiotic. Prebiotics are food for the beneficial bacteria in the GI tract — where over 70 percent of our immune system lies. These beneficial bacteria stimulate the production of immune cells — and thus, strengthen our immune system. Similar to carrots, sweet potatoes' orange pigment contains high amounts of nutrients called carotenoids, including beta carotene. Our body converts beta carotene (and a few other carotenoids) into vitamin A, an antioxidant. Sweet potatoes' 23 different carotenoids deliver health benefits important to our health. Carotenoids and vitamin A are vital for a strong immune system; reducing the risk of various cancers; wound healing; maintaining healthy skin; maintaining the mucosal lining of our GI tract and lungs; and for healthy vision. A deficiency of vitamin A is associated with death from severe infections (due to a weaker immune system and poor wound healing) — especially in developing countries. Reduces risk of cancers As an antioxidant, carotenoids inhibit the development and growth of tumors. According to the American Institute for Cancer Research, women with high intakes and high blood levels of carotenoids have a lower risk of breast, cervical and ovarian cancers. Ovarian cancer typically strikes in women in their fifties and sixties — with about 50 percent of the new cases of ovarian cancers being diagnosed in women over age 63. Eating plenty of sweet potatoes and other carotenoid-rich produce also helps to protect against cancers of the mouth, pharynx, larynx and lungs. (Other carotenoid rich foods include: carrots, pumpkin, butternut squash, cantaloupe and spinach.) Healthier vision Vitamin A is essential for vision throughout our life. In children living in underdeveloped countries, a deficiency of vitamin A is a serious problem which causes preventable blindness. A lack of carotenoids/vitamin A can also affect our vision as we age. People with age-related macular degeneration and cataracts have been found to be deficient in carotenoids. Age-related macular degeneration is a leading cause of blindness in seniors. Cataracts affect nearly 25.7 million Americans over age 40 every year. Sweet potatoes provide the carotenoids/vitamin A our eyes need to function. In addition, their nutrients help protect our eyes' retina from the sun's damaging ultra violet (UV)rays. Helps lower blood pressure A medium baked sweet potato contains more potassium than a medium banana. Baking retains the potassium. Boiled (and canned) sweet potatoes lose about half their potassium in the cooking water. So, this Thanksgiving try using baked sweet potatoes in place of boiled or canned sweet potatoes in casserole recipes. (See recipes.) Eating plenty of potassium-rich foods stimulates the kidneys to excrete more sodium and water — helping to prevent water retention and high blood pressure. High blood pressure increases the risk of strokes and heart disease. Therefore, eating sweet potatoes is beneficial to our heart and brain. Recommended intake Registered dietitians recommend eating at least one food rich in beta carotene every other day. The benefits of carotenoids are seen with long term intake, not an occasional serving of orange vegetables. Fat increases nutrient absorption Since carotenoids (and vitamin A) are fat soluble nutrients, fat is needed for their absorption.So instead of topping sweet potatoes with sugary marshmallows (which increases harmful inflammation), try topping them with a bit of butter or margarine and if you like, some toasted pecans. (See recipe.) Easy to fix Baking whole sweet potatoes allows their natural sweetness to come through— with little work or dirty dishes. Sweet potatoes make delicious fries. Simply toss wedges of sweet potatoes in oil and oven bake at 400 degrees till fork-tender and golden. Fall is the peak season for sweet potatoes. So, now is the perfect time to enjoy more sweet potatoes. They're delicious with pork chops, pork tenderloin, baked chicken, salmon and of course, turkey. Don't wait until Thanksgiving to reap sweet potatoes' many health benefits and enjoy their naturally sweet taste. Jacket Sweet Potato 1 medium sweet potato (or bake one for each person)Toppings:1-2 teaspoons of margarine (such as Olivio) or butter1-2 Tablespoons chopped toasted pecans*1 teaspoon brown sugar Dash of cinnamon *Toasting pecans: Toast pecans in a preheated 350-degree oven for 5 to 8 minutes, stirring once.Or, toast pecans in a skillet over medium heat for 2 to 5 minutes.Adding a bit of oil to the nuts before toasting makes the brown sugar stick to the nuts. Toast pecans. Set aside to cool. Then mix toasted pecans with brown sugar and a dash of cinnamon in a small serving bowl. Set aside. Preheat oven to 400 degrees. Place scrubbed sweet potato on a baking sheet. Poke a few holes in the potato to prevent it from bursting while baking. (If you wish a soft skin instead of a crisp skin, wrap potato in foil.) Bake for approximately one hour or until soft. Allow to cool enough to handle. Then make a long cut along the top of the potato to gently open it. Use a fork to fluff up the soft, orange pulp inside the sweet potato. Serve with margarine or butter and pecan mixture.Makes: 1 servingSOURCE: Phyllis Molnar Yummy Sweet Potato Casserole 3 large sweet potatoes—or enough to yield about 4 cups ¼ cup brown sugar2 eggs, beaten½ teaspoon salt3 tablespoons tub margarine¾ cup evaporated milk1 teaspoon vanilla extract1 teaspoon ground cinnamon¼ teaspoon each: ground nutmeg and ground clovesTopping: 1/2 cup chopped pecans mixed with2 tablespoons real maple syrup Wrap sweet potatoes in foil. Bake in a preheated 400-degree oven until tender, about 65 to 75 minutes, depending on size of potatoes. Cut baked sweet potatoes in half and scoop out pulp and discard skin. Place pulp into a food processor or large mixing bowl. Add remaining ingredients. Beat well until smooth. Scrap sweet potato mixture into a greased casserole dish or 9x13 inch baking dish. In a small bowl, mix pecans with maple syrup to coat evenly. Sprinkle pecans evenly over sweet potato mixture. Bake in a preheated 325-degree oven for 30 minutes or until topping is light brown.Make in advance tip:Sweet potato mixture can be prepared up to 3 days in advance. Store in the casserole dish in the refrigerator tightly covered. Before baking, remove cover and add the pecan topping. Nutrition notes:- Baked sweet potatoes contain twice as much potassium as boiled (or canned) sweet potatoes. Much of the potassium is lost in the cooking water. That is why this recipe uses baked, not boiled sweet potatoes.- Evaporated milk contains twice the amount of calcium contained in regular milk. Calcium has been shown to help lower high blood pressure.Note: This sweet potato casserole is light like a soufflé and so delicious. It's slightly sweet, but not overly sweet like most sweet potato casseroles. The pecans add a wonderful crunchy topping. This recipe can easily be cut in half for a small family (that's what I do); or doubled for more servings.Makes: 10 to 12 servingsSOURCE: www.allrecipes.com with modifications from recipe reviewers and Phyllis Molnar Creamy Sweet Potato Soup 1 tablespoon canola oil1/3 large onion, very thinly sliced½ plus 1/8 teaspoon ground cumin1 sweet potato, peeled and cubed (about 3 ½ to 4 cups)2 cups chicken broth½ cup plain yogurt2 teaspoon chopped parsleyGarnishes:¼ cup plain Greek yogurt2 teaspoons toasted pumpkin seeds, optional Heat oil in a large kettle such as a Dutch oven kettle. Add onion and cumin. Saute for 3 to 4 minutes. Add potato and chicken broth. Bring to a boil. Reduce heat, cover and simmer for 20 to 25 minutes. Pureed soup with ½ cup yogurt (using a blender, immersion blender or simply with a potato masher). Stir in parsley. Serve each portion with a dollop of yogurt and pumpkin seeds on top as a garnish. Enjoy!Makes: 4 servingsSOURCE: Dannon yogurt Oven roasted Sweet Potato Fries Sweet potatoes, scrubbedOlive oilSaltOptional: pinch of cayenne pepper Preheat the oven to 400 degrees.Scrub potato(es). Trim off ends and cut into wedges. Place on a rimmed baking sheet and drizzle with olive oil. Toss to coat potato wedges evenly. Sprinkle with a little salt. For a spicy twist, sprinkle with a pinch of cayenne pepper.Roast until fork tender and golden — about 40 to 60 minutes, depending on thickness of wedges.Makes: Number of servings depends on size and number of potatoes used.Note: Sweet potato fries are especially good with turkey burgers.SOURCE: www.morefruitsandvegetablesmatter.com