Lots of people ask me if candy potatoes are literally that good for you, which is not shocking contemplating their very identify suggests they’re sugar-and-starch bombs! However as a nutritionist, I give the basis veggie two thumbs method up. I get pleasure from consuming candy potatoes all 12 months lengthy, and within the fall, they turn out to be significantly interesting—as a hearty aspect dish, and an ingredient in every little thing from soups and stews to pies and different desserts.
The colourful gems supply some fairly spectacular well being perks. Listed here are six advantages of candy potatoes, together with some easy methods to healthfully incorporate candy potatoes into your on a regular basis meals, snacks, and treats.
They’re a superb supply of nutritional vitamins C and A
One cup of baked candy potato supplies almost half of your every day vitamin C wants. The identical portion additionally provides 400%(!) of your really useful every day consumption of vitamin A. Each vitamins are important for supporting immune perform, which is particularly essential throughout chilly and flu season. Vitamin A can also be key for sustaining wholesome pores and skin, imaginative and prescient, and organ perform.
And many different vitamins too
A serving of candy potato delivers a third of your want for manganese, a mineral that helps produce collagen and promote pores and skin and bone well being. You may additionally get between 15 and 30% of a number of energy-supporting B nutritional vitamins and minerals, together with potassium (extra on this beneath).
RELATED: 25 Wholesome Candy Potato Recipes
Candy Potatoes are antioxidant powerhouses
Nutritional vitamins A and C additionally perform as antioxidants that shield cells towards getting older and illness. For much more antioxidants, select purple candy potatoes. The pigment that provides them their attractive hue has significantly potent antioxidant properties.
We’ve lengthy recognized that unchecked, low-grade irritation raises the danger of almost each persistent illness, together with weight problems, sort 2 diabetes, coronary heart illness, and most cancers. Pure anti-inflammatory compounds in candy potatoes have been proven to quell irritation on the mobile degree: Analysis accomplished on animals has proven lowered irritation in mind tissue and nerve tissue after purple candy potato extract consumption.
They do not trigger blood sugar spikes
Some could regard candy potatoes as too starchy, however their excessive fiber content material makes them a sluggish burning starch—that means they received’t spike blood sugar and insulin ranges. One cup of baked candy potato supplies about 6 grams of fiber, which is greater than 1 / 4 of the every day really useful minimal.
RELATED: How one can Make Oven-Roasted Candy Potato Wedges
Candy potatoes assist regulate blood stress
One cup of candy potato baked in its pores and skin supplies 950 mg of potassium. That’s greater than twice the quantity in a medium banana. Potassium basically sweeps extra sodium and fluid out of the physique, which lowers blood stress and reduces pressure on the guts. Potassium additionally helps regulate coronary heart rhythm and muscle contractions. In keeping with the Nationwide Well being and Diet Examination Survey, lower than 2% of Individuals meet the every day really useful potassium goal of four,700 mg.
They could assist assist weight reduction
About 12% of the starch in candy potatoes is resistant starch, a filling, fiber-like substance your physique doesn’t digest and take up. One research discovered that changing simply 5.four% of complete carbohydrate consumption with resistant starch resulted in a 20 to 30% enhance in fats burning after a meal. Resistant starch additionally prompts the physique to pump out extra satiety-inducing hormones.
How one can eat extra candy potatoes
I like to bake candy potatoes and drizzle with a combo of floor cinnamon and maple syrup thinned with a little bit of heat water. You may as well bake, mash, and fold candy potatoes into in a single day oats; whip them right into a smoothie; or puree them with low-sodium natural veggie broth as the bottom for a soup. Chunked baked candy potatoes make a implausible addition to a backyard salad, and crisp oven-baked wedges can fulfill a French fry craving. Mashed candy potato additionally makes a implausible addition to desserts and goodies, from no-bake cookies to brownies, pudding, and naturally, the traditional fall favourite, candy potato pie.
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Cynthia Sass, MPH, RD, is Well being’s contributing vitamin editor, a New York Instances best-selling writer, and a marketing consultant for the New York Yankees and Brooklyn Nets.