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 bake or steam 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 boil sweet potatoes or bake them? ›
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.
Which is better steamed or boiled potatoes? ›
Per Simply Recipes, steaming potatoes is better than boiling them, as it results in a more robust flavor because the spuds aren't absorbing too much water. To steam potatoes, place a steamer basket into a large pot filled with just enough water to touch the bottom of the basket.
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.
Why is boiling not good for sweet potatoes? ›
Bake, don't boil
It intensifies their flavor and creates a richer taste compared to boiling, which can result in a watered-down, bland flavor. As the oven temperature rises (when baking), the molecular structure of the sugar molecules in the sweet potatoes begins to change.
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.
Is it better to bake sweet potatoes in foil or not? ›
Lining the baking sheet first with foil or parchment ensures an easy clean up. No need to wrap your potatoes in foil though—you want them to really feel that oven heat, rather than steam. The skins: Removing the skin is completely up to you.
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.
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.
It's really the best way. Microwaving sweet potatoes cuts down cook time by 45 to 55 minutes, and, according to a 2018 study, helps maintain the potato's nutritional value. All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain.
Which is healthier steaming or boiling? ›
“Steaming allows you to retain more of the nutrients compared with boiling,” Jenna Hope confirms, because leaching, whereby some nutrients draw out into the water, doesn't occur as much. “Naturally, it may not provide as much flavour as, for example, roasting, so serve with a pesto or tahini.”
Is it better to steam or bake sweet potatoes? ›
Steaming is also one of the best ways to keep sweet potatoes' nutrients intact; their naturally high vitamin, potassium, fiber, and beta-carotene content won't be burned off in a steamer basket. Both boiling and steaming also keeps the potatoes' glycemic index down, meaning less of a blood sugar spike for you.
Is sweet potato OK to eat everyday? ›
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
Is sweet potato healthier boiled or baked? ›
Boiled sweet potatoes affect blood sugar levels far less than other varieties, such as fried, roasted, or baked versions. Longer boiling times reduce the GI further. To support better blood sugar control, it's best to select healthy cooking methods and enjoy sweet potatoes in moderation.
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.
What is the healthiest way to cook potatoes? ›
Cook potatoes by boiling, steaming or microwaving them without adding other ingredients. Preparing potatoes in this manner will ensure that they are very low in salt, sugar and fat. 3. Another method of cooking potato the healthy way is to cook it with its skin this provides fiber to the body.
