I previously talked about the cancer fighting properties of sweet potatoes (See Anti-Cancer Potential of Sweet Potato Proteins) and what would happen if you centered your diet around them (The Okinawa Diet: Living to 100). It seems that the only potential downside to eating too many sweet potatoes is that you could get yellow palms (or nose as you can see in the video, The Best Way to Cook Sweet Potatoes), a harmless condition called “carotenemia.” Caused by elevated levels of beta carotene in the blood, it was first noticed a century ago when carrots were introduced into infant diets. It’s treated mostly by just reassuring parents that it’s harmless, but if we don’t want our child’s nose to be yellow, we can decrease their beta carotene intake and in a few months it will be gone.
When picking out varieties at the supermarket, the intensity of the yellow or orange flesh color of the sweet potato is directly correlated to its nutritional content, so the more intense the better. Though if you really want intensity, sweet potato varieties don’t just range from white to yellow and orange, but from pink to deep purple. The natural pigments that cause these colors may have special anticancer effects.
What is the best way to cook sweet potatoes? Boiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients. At the same time, the glycemic index of boiled sweet potatoes was found to be about half that of baking or roasting, so boiled sweet potatoes give us less of a blood sugar spike.
Make sure to keep the skin on, though. The peel of a sweet potato has nearly ten times the antioxidant power as the flesh (an antioxidant capacity comparable to that of blueberries). However, the peel’s nutrition really takes a hit when baked, which wipes out over two thirds of the antioxidants, whereas microwaving or boiling are comparatively much gentler. The same is true for the rest of the sweet potato. Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.
Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! The exception is deep frying, which can lead to the formation of acrylamide, a potential human carcinogen.
FAQs
It's actually better to boil them to best preserve their nutritional content, but regardless of the cooking method, keep on the skin as its peel has nearly ten times the antioxidant power as the inner flesh (on a per-weight basis), giving them an antioxidant capacity approaching that of blueberries.
Is it better to steam or bake sweet potatoes? ›
Steaming sweet potatoes preserves more of their nutrients and is a faster alternative than baking. Steamed sweet potatoes are also a great staple to keep on hand to add to grain bowls, salads and soups. Follow our Steamed Sweet Potatoes recipe for perfect results every time.
Should sweet potatoes be boiled or baked? ›
Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them!
Is it better to bake or boil potatoes? ›
Potatoes are generally grouped by starch content. Higher-starch potatoes are great for baking, while lower-starch potatoes are better for boiling. Once you learn which is which, you've got the secret for a chef's-kiss-worthy side dish every time.
Is boiling sweet potatoes healthier? ›
How does cooking affect the nutritional value of sweet potato? Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. The good news, however, is that cooking sweet potato appears to increase its vitamin C content.
Can you steam potatoes instead of baking? ›
Fluffy on the inside, crispy on the outside, these baked potatoes are the kind you will want to dig into, skin and all. This recipe uses the steam function, along with the probe, to quickly cook multiple potatoes to their optimal texture.
Why is steaming potatoes better than boiling? ›
Boiling potatoes can leave them waterlogged, diluting their earthy subtle sweetness, but steaming them preserves their inherent flavor. As the potatoes soften, they absorb just the right amount of moisture. Seasoning the dish only at the very end heightens their intrinsic subtle sweetness.
Is it better to bake sweet potatoes in foil or not? ›
Wrapping the sweet potatoes in foil ensures that they don't dry out too quickly, and allows you to add aromatics if desired. Unwrapping the sweet potatoes and increasing the oven temperature produces charred, roasted flavors and caramelizes converted sugars.
Is steamed sweet potato healthy? ›
Sweet potatoes are nutritious, high in fiber, very filling, and delicious. They can be eaten boiled, baked, steamed, or fried.
Can you overcook sweet potatoes? ›
Unfortunately, yes! If your sweet potatoes cook too long in the oven they can overbake and become dry. The insides will become mushy. Moving your sweet potato cubes around and checking them periodically can help avoid overcooking.
Baking a sweet potato in the oven is great, but requires time. When you need a quicker solution, the microwave is your best friend — we're talking 5 minutes flat! We independently select these products—if you buy from one of our links, we may earn a commission. All prices were accurate at the time of publishing.
Is a baked sweet potato healthy? ›
Baked sweet potatoes are the perfect, healthy side dish in the fall months. They're also naturally gluten-free. Using this method, there's no need to wrap them in foil. This can also be made with yams instead, they roast up perfect!
Do sweet potatoes taste better, baked or boiled? ›
Why You Should Bake Sweet Potatoes Instead. While boiling makes sweet potatoes tender, it doesn't help much with their flavor.
Is steaming sweet potatoes better than boiling? ›
Steaming and boiling can both soften a sweet potato's inner starchy flesh. Here's how the two cooking methods differ: Cleanup: Steaming can make cleanup easier since there's no risk of the sweet potatoes falling apart in the water.
How long do you boil a sweet potato for? ›
Place the potatoes with cold water in a large pot. Add salt and bring to a boil over high heat. Reduce the heat to a simmer and continue cooking the sweet potatoes until fork tender: 40 minutes for whole, 25 minutes for 2-inch cubes and 15 minutes for 1-inch cubes.
Is it better to bake or steam? ›
Healthier Cooking Option:
Steaming requires little to no added fats or oils, making it a healthier cooking option for those looking to reduce calorie intake or manage dietary fats.
Why steam potatoes before baking? ›
“The steaming allows a fine, moist coating of starch to form on the surface of the potato, providing a very crisp texture when baked,” Wells explains. You can actually see this pale sheen on the cut faces of each frite after you lift the lid and tumble them from their steamer basket.
