Sweetpotato nutrition is off the charts, making sweetpotatoes a wholesome option for children, adults, diabetics and anyone interested in improving their health. The Center for Science in the Public Interest (CSPI) lists sweetpotatoes as the healthiest food, and for good reason. One medium sweetpotato provides about 100 calories, with 2 grams of protein, 25 grams of carbohydrates and 4 grams of fiber. Sweetpotatoes provide a balance of nutrients, are absent of saturated fat and cholesterol, and are high in vitamins, minerals, antioxidants and fiber.

While sweetpotatoes are predominantly made up of carbohydrates, the fiber and protein help balance the carbohydrates, making sweetpotatoes a healthy complex carbohydrate option for all, including those with diabetes. Sweetpotatoes also have a moderate glycemic index, depending upon how they are prepared. This means in some instances they may help stabilize blood sugars. There is a great deal of confusion about whether or not people with diabetes can include sweetpotatoes in their diet. Before including any foods in to your diabetic eating plan, consult your healthcare professional. Here is what we know:

• One medium sweetpotato contains roughly 100 calories and  virtually no fat – a win for diabetics.
• Sweetpotatoes have a lower glycemic index than white potatoes – another win for diabetics.
• Furthermore, sweetpotatoes have a myriad of health-promoting antioxidants, like Vitamins A and C, with one medium sweetpotato providing 120% and 30% of the daily values, respectively. Antioxidants have many health benefits, ranging from preventing diseases to enhancing athletic recovery. Specifically, sweetpotatoes offer ample beta-carotene, an antioxidant that serves as a precursor for Vitamin A. Vitamin A plays a role in immunity, skin health and eye health. You won’t have to worry about meeting your Vitamin A intake if you’re a sweetpotato lover, as a medium sweetpotato provides more than your daily needs.
• Vitamin C is a water-soluble antioxidant that helps slow and prevent cell damage caused from oxidants, or stressors in the environment. Vitamin C is also important for skin and joint health, immunity, and aids in the absorption of iron. So, sweet potatoes are also a great addition to a vegetarian or vegan meal that can help enhance the absorption of iron. With their fiber and ample micronutrients, they are a balanced choice that compliment many vegetarian protein sources.
• Sweetpotatoes are also great food sources of several micronutrients that help keep our bodies functioning normally. One sweetpotato offers 440 mg potassium, 70 mg of sodium, 54 mg magnesium, and small amounts of manganese, copper, and B-vitamins. Sweetpotatoes also contain fiber, a nutrient that 97% of Americans don’t get enough of. The daily fiber recommendation is 25-38 grams per day for most adults. One sweetpotato offers nearly 20% of that recommendation.

Reference: NC Sweetpotatoes.

Sweetpotatoes can be used to make this wonderful Sweetpotato Hash recipe:

Sweet Potato Hash

Makes 6 servings. 1 cup per serving. Cook time: 40 minutes

Ingredients:

• 1/4 cup vegetable oil
• 2 cups frozen or fresh chopped bell peppers and onions
• 2 pounds sweet potatoes (about 2 medium potatoes) peeled and cut into small cubes
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 teaspoon red pepper flakes

Directions:

1. Heat oil in a large skillet over medium-high heat.
2.  Sauté bell peppers and onions until tender, about 5 minutes.
3. Add remaining ingredients and reduce heat to medium.
4. Cook for 20-25 minutes, stirring frequently. Sweet potatoes may begin to stick to the skillet, but continue to stir gently until they cook through. Serve hot.

Nutrition Information Per Serving: Calories 244, Carbohydrate 38 g, Dietary Fiber 4 g, Protein 3 g, Total Fat 9 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 407 mg.

Adapted from: Soulful Recipes: Building HealthyTraditions, Network for a Healthy California, 2008.

North Carolina Harvest of the Month Steps to Health featured vegetable is sweet potatoes

Health and Learning Success Go Hand-in-Hand

Studies show that healthy food choices can increase your child’s focus on tests and keep immune svstems healthy. This can help your child fight off the flu and colds. With Harvest of the Month, you can help your family explore, taste, and learn about the importance of eating more fruits and vegetables and being active every day.

Am I Eating a Yam or a Sweet Potato?

Yams originated from Africa and are now imported from the Caribbean. Yams are rarely sold in the U.S. Yams tend to be sweeter than sweet potatoes and can grow up to seven feet in length! Raw yams are toxic. Before eating, yams must be pounded and boiled to remove the toxins.

Why Do We Cook Sweet Potatoes?

A sweet potato’s sweetness intensifies as it is cooked, creating that deep caramel flavor we love.

Don’t want to wait to bake? Microwave whole sweet potatoes for five to eight minutes rotating halfway through.

Home Grown Facts

• Sweet potatoes are native to North
• Carolina. The sweet potato is also the official vegetable of our state!
• North Carolina is the top grower of sweet potatoes in the US. North Carolina’s hot, moist climate and rich, fertile sandy soil are ideal for cultivating sweet potatoes in the Coastal Plain of eastern NC.
• There are hundreds of varieties of sweet potatoes ranging from white, mild to deep orange, deep red, and even purple!
• Sweet potatoes are available all year long In North Carolina.

BE AN ACTIVE FAMILY!

• Challenge your kids to a basketball or soccer game. After playing outside, make
  Sweet Potato Hash together.
• If your family must stay inside, be active by dancing to music or doing sit-ups during TV commercial breaks.
• Ask your child to help you clean and do chores like dusting or sweeping.

Why Focus on Fruits and Vary My Veggies?

• Fruits and vegetables are an important part of a healthy, balanced diet.
• Fruits and vegetables contain vitamins and minerals, such as Vitamin A.
• Vitamin A helps keep your vision good, fight infections, and keep your skin healthy.
• Eat a variety of fruits and vegetables every day to get the nutrients vou need to be healthy.
• A good tip to follow is to make half your plate fruits and vegetables to reach your daily needs!

How Much Do I Need?

The amount of fruits and vegetables you need depends on your age, gender, and how active you are every day. Look at the chart below to find out how many cups of fruits and vegetables you and your family need every day.

Recommended Daily Amount of Fruits and Vegetables*

* If you are active, eat the higher number of cups per day. Visit USDA MyPlate  to learn more.

How Much Sweet Potato?

• A half cup of sweet potatoes is about one cupped handful.
• A half cup of sweet potatoes is an excellent source* of Vitamin A and Vitamin C. It is also a good source** of fiber, Vitamin B6, and potassium.

• Excellent sources provide at least 20% Daily Value.
• *Good sources provide 10-19% Daily Value

Produce Tips

• Look for firm, dark, and smooth sweet potatoes without wrinkles, bruises, or sprouts.
• Put sweet potatoes in a dry, cool place like a pantry or garage. If stored properly, sweet potatoes will keep for one month or longer.
• Wash sweet potatoes just before using them.

Nutrition Facts

Serving Size: ½ cup baked sweet potatoes (100g)

ACTIVE ADULTS: Looking for a new fitness routine? Exercise videos can help motivate you to be active inside. Try different videos to keep your workout fresh. Try your local library for exercise videos or search online!

More Sweet Potatoes a Day

• In a large bowl, toss sweet potatoes in just enough olive oil to coat. Bake on a lightly oiled pan at 425° for 25 to 30 minutes for a batch of sweet potato fries!
• Bake chopped sweet potatoes with apples and cinnamon for a warm dessert.
• Sauté small sweet potato cubes with chopped onions and bell peppers for a delicious sweet potato hash.

To learn about the other food groups, visit the following link. USDA MyPlate

NC Harvest of the Month (HOTM)