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
Boiling may be best, but sweet potatoes are so incredibly healthy, the best way to prepare them is whichever way will get you to eat the most of them—with the exception of deep frying, which can lead to the formation of acrylamide, a potential human carcinogen. Please consider volunteering to help out on the site.
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.
Is it better to bake or boil your sweet potatoes? ›
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.
Are potatoes better steamed or boiled? ›
And without a doubt, the best way to prepare them is steamed. Yep, I said it, steamed, not boiled. Boiled potatoes often get waterlogged, and often a lot of the potato flavor goes down the drain with the boiling water. But steamed potatoes, like any steamed vegetable, retain all of their flavor and goodness!
Does boiling sweet potatoes make them sweeter? ›
When you heat a sweet potato, an enzyme starts breaking down it's starch into a sugar called maltose. Maltose is made up of two glucose molecules bound together, and tastes about a third as sweet as regular table sugar, also known as sucrose. Maltose contains no fructose.
Why is boiling not good for sweet potatoes? ›
Despite their sweet taste, these potatoes have an intermediate glycemic index (GI) level, meaning they are digested and absorbed fairly slowly, leading to a more gradual increase in blood sugar levels. But, a lot of these benefits, including nutrients and taste, can be lost by boiling sweet potatoes.
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.
What does steaming do to potatoes? ›
Another benefit of steaming is that the potatoes do not absorb the water like they do when boiled. In the end, you'll end up with a richer flavored potato.
What happens if you steam potatoes for too long? ›
Given a long enough cooking time the potatoes would expel all the available internal liquid - waxier potatoes become gummy and starchier potatoes become powdery. After that, pectin and starches break down and turn to mush, though that would be on the scale of hours.
What brings out the flavor of sweet potatoes? ›
Browning butter packs in tons of flavor, without dulling the sweet potatoes. Slow-roasting the sweet potatoes activates endogenous enzymes that bring out their natural sweetness. A touch of maple syrup, butter, and a bit of chopped thyme are the only embellishments these naturally sweet sweet potatoes need.
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.
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.
Can you steam potatoes instead of baking? ›
Firstly pour boiling water from the kettle into a pan fitted with a fan steamer, then place the potatoes in the steamer, sprinkle with salt – about 1 rounded teaspoon per 1 lb (450 g) – and if they're new potatoes tuck in a few sprigs of mint.
Are Japanese sweet potatoes better baked or steamed? ›
Baking Japanese sweet potatoes is a straightforward method that allows the natural sweetness and nutty flavor of the tuber to shine through. This cooking technique preserves the integrity of the potato while delivering a delightful contrast between the caramelized exterior and the soft, flavorful interior.
Is steamed sweet potato healthy? ›
Sweet potatoes are root vegetables that are an excellent source of vitamins, minerals and plant compounds, including beta-carotenes. They are good value for money, count as one of your 5 a day and make an easy, nutritious swap for other carb-rich staples.
