At first glance, it is hardly noticeable, but under its inconspicuous skin there is a real power food hidden: sweet potatoes are one of the healthiest vegetables of all thanks to their unbeatable nutrient content. The sweet tuber is therefore the best proof that healthy food is not only “healthy”, but can also taste really delicious. And so good, in fact, that there is acute potential for addiction.
Our best sweet potato recipes
Table: Nutritional values of sweet potato and potato in comparison
Contrary to what the name suggests, the sweet potato (wind-blown plant) is only distantly related to the normal potato (nightshade plant). There are also a few clear differences in terms of nutritional values and vitamin content:
According to older reports, the sweet potato comes from Central and South America. However, more recent research suggests that it originates from Asia. In contrast to the better known “normal” potato, the sweet tuber has taken a while to reach us, but now we can’t get enough of it.
Potato or sweet potato fries – the choice is yours. © Lisovskaya-Natalia / Shutterstock.com
We have long since fallen for addiction – and not just because it tastes so good. We have found 4 more reasons that should convince even the last skeptics:
1. sweet potatoes provide lots of healthy carbohydrates
Carbohydrates really do not have it easy. Their reputation as a nasty fattener precedes them as good as ever. But not all carbs are bad, because complex carbohydrates can even help you lose weight. And that’s what sweet potatoes contain.
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In order to serve your body as an energy supplier, these long glucose chains must first be laboriously broken down by your body. And that takes time. This keeps your body busy for quite a while, so that the feeling of fullness lasts longer. So you can make friends with these Carbs.
But: sweet potatoes are anything but low carb and they also have NICHT less carbohydrates than potatoes (see table above).
2. sweet potatoes are rich in beta-carotene
While potatoes always look a little pale, sweet potatoes are a real eye-catcher on the plate thanks to their bright colour. The beta-carotene contained in them is responsible for this. This is a natural plant substance that not only ensures a pretty appearance, but is also healthy.
The sweet potato owes its bright colour to the beta-carotene it contains. © casanisa / Shutterstock.com
Beta-carotene is a precursor of vitamin A and improves vision, among other things. It is also involved in cell growth and has a positive effect on the appearance of your skin. Beta-carotene also has an antioxidant effect and protects your cells from harmful free radicals, which prevents the aging process.
Delicious: Baked sweet potato with mushrooms
3. sweet potatoes have a low glyx
Although the domestic potato provides fewer calories (68 kcal) than the sweet potato (108 kcal), it is way ahead in terms of glycemic index: its so-called glycemic index is far below that of the potato. And this is a decisive factor, especially for losing weight.
The glycemic index indicates how quickly sugar is released from a food into the blood. The slower this happens (and the lower the Glyx level), the more constant the blood sugar level remains, and ravenous attacks have no chance.
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4. sweet potatoes can be prepared in many ways
As chips, mashed potatoes, baked from the oven, in salads, cakes or as dessert: the sweet potato is a real all-rounder in the kitchen. Can you also eat sweet potatoes raw? Yes, unlike table potatoes, which contain the toxic substance solanine in their raw state, sweet potatoes can theoretically also be eaten raw.
Sweet potato fries just always go, right? © Brent Stoolers / Shutterstock.com
No matter what shape or consistency it lands on the table, it is a real hit both in terms of taste and appearance. It makes no difference whether you serve the sweet tuber as a side dish with fish, meat or vegetables or give it a “main role” as a stuffed baked potato on your plate.
Recipe tip in the video: Sweet Potato Gnocchi
Always yam fries? How boring! The colleagues from Foodboom would have a delicious and light alternative ready to be served in about 30 minutes:
Gnocchi ingredients for 4 portions:
- 600 g sweet potatoes
- 4 stems marjoram
- 4 stems of sage
- 2 stems rosemary
- 5 tomatoes
- 50 g Parmesan cheese
- 1 egg
- 250 g flour
- Grated nutmeg
- 2 EL Butter
- 2 EL Olive oil
Sweet potato recipes from Foodboom
- Peel and chop the sweet potatoes and let them boil for about 20 minutes. Chop the herbs and tomatoes, slice the parmesan. Drain the sweet potatoes well and mash them directly in the pot.
- Fold egg and flour into the sweet potato mixture and knead. Season with salt and nutmeg. Then cool in the refrigerator for about 20 minutes. Form the dough on a floured work surface into oblong rolls of about 2 centimetres.
Cut the rolls into approximately 1.5 centimetre long pieces, form them into balls and roll them over a fork.
- Cook the gnocchi in lightly boiling, salted water for about 3 minutes. Melt 1 tablespoon of butter in the pan and toss half of the gnocchi, herbs and tomatoes in it and season with salt, pepper. Repeat this process with the remaining gnocchi, butter, tomatoes and herbs. Arrange everything together, drizzle with olive oil and sprinkle with Parmesan cheese.
Tip: If the dough is still too moist, simply add some more flour.
Sounds delicious, doesn’t it? If you have not already succumbed to the sweet potato addiction, you should have convinced our arguments to try the healthy tuber at the latest.