Why RD’s Love Sweetpotatoes
March is National Nutrition Month and what better way to celebrate these 31 days than with a reminder of why we adore our beloved sweetpotatoes?
National Nutrition Month is an annual campaign celebrated during the month of March, which encourages people to learn about making informed food choices and developing healthful eating and physical activity patterns. Eating more sweetpotatoes is a very health-conscious choice that reaps many nutrition benefits.
Here’s what the nutrition experts, Registered Dietitians, have to say, even featuring how they include sweetpotatoes in their cultural and international cuisines!
Sweetpotatoes are a great source of beta carotene (a precursor to vitamin A), and satiating fiber! I love adding baked sweetpotatoes to a meal.
– Christine Milmine, RDN
I love sweetpotatoes for a quick and nourishing side dish. Simply wash a small to medium sweetpotato, poke it all over with a fork, then microwave it for about 5 minutes. You’ll have a fluffy “baked” potato in a fraction of the time.
– Bri Bell, RD
People with diabetes often fear eating potatoes. Sweetpotatoes are high in potassium and fiber, both of which are great for blood pressure management, and foods with fiber help blunt blood sugar spikes. I love making a baked sweetpotato as my dessert on my plate by sprinkling the potato with cinnamon and a low calorie sweetener.
– Toby Smithson, MS, RDN, LD, CDCES, FAND Diabetes Lifestyle Expert
Many people struggle with sweet cravings. Why not satisfy it with a food that’s sweet and equally nutritious!
– KeyVion Miller – Dietitian And Recipe Creator
Here in Puerto Rico, we use sweetpotatoes (called “batatas”) in many different ways. We even use them in a traditional dessert called Dulce de Batata. This is a soft, marzipan type candy that’s made with sweetpotatoes, coconut, evaporated milk and cinnamon. It’s a sweet way to get your beta carotene! Melissa Nieves, LND, RD, MPH
Sweetpotatoes are rich in fiber and antioxidants. They have a mild taste which makes them very versatile. In Indian cuisine, sweetpotatoes are used in recipes ranging from gravies to desserts. My personal favorite is the ‘sweetpotato sabzi’ which is prepared by lightly tossing boiled sweetpotatoes in a mixture of Indian spices and hot oil.
– Meghna Pandit, M.Sc.(DFSM)
Sweetpotato xi fan (also known as congee, zhou, or rice porridge) is a go-to-dish in Taiwanese and Chinese households, especially when someone is feeling under the weather, has an upset stomach, or has a low appetite. I love it as an easy meal prep for breakfasts. You can also add shredded chicken or a soft boiled egg as a protein source to make a simple and nourishing meal.
– Cindy Chou, RDN
Sweetpotatoes are my absolute favorite way to get a good dose of vitamin A! Thankfully they offer all kinds of other nutrients too, including fiber which helps you feel full longer! I roast them in my oven or air fryer with just a touch of olive oil, salt, and pepper. That’s it! I enjoy it as a side or toss them into an omelete. So easy!
Kristi Ruth, RD, LDN
I love that sweetpotatoes count as both a veggie and a starch, and they’re incredibly versatile! They can be part of savory meals, side dishes, breakfasts or desserts.
– Jenna Volpe, RDN, LD, CLT