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
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? ›
While boiling makes sweet potatoes tender, it doesn't help much with their flavor. Most dishes that call for boiled sweet potatoes would be improved if you used roasted or baked 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.
Is it better to bake sweet potatoes in foil or not? ›
The foil: Sweet potatoes tend to get a little juicy while baking—these juices can caramelize and be a pain to deal with afterwards. 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.
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.
Is it better to microwave or bake a sweet potato? ›
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.
Background: Steaming retains vitamins and phytochemicals in vegetables better than boiling; thus, it is important to promote this cooking method.
Should I steam or boil sweet potatoes? ›
Steaming uses indirect heat to cook the sweet potatoes gently. Texture: Boiling sweet potatoes causes them to absorb water, resulting in a slightly wetter texture and softened flavor expression. A perfectly steamed sweet potato should hold its shape but turn velvety soft once cut into, like baked sweet potatoes.
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? ›
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.
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.
Does steaming potatoes make them softer? ›
They're the easiest to mash without becoming pasty and are even tastier steamed instead of boiled. 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.
