RDToolkit2020-CC-FINAL_UPDATED-8-1-23

Nutrition & resources

fruits and vegetables. Some of our favorite recipes include sweetpotato turkey meatballs, sweetpotato chili with rice, and sweetpotato and cauliflower tacos. Health and Lifestyle Benefits Hypertension/High Blood Pressure - Sweetpotatoes of all varieties are a great food for those with hypertension due to their nutrition content , with m i cronutrients, such as potassium and magnesum. Sweetpotatoes have more potassium than a banana, providing about 450-500 mg or more (about 12% of the daily value), depending on the size of the sweetpotato. Research shows that diets low in sodium and high in potassium can help reduce the risk of stroke and can reduce blood pressure. 3 Sweetpotatoes also range in fiber, from 3-5 grams (nearly 20% daily value). Fiber also plays a role in heart health and may help reduce blood pressure. 4 Rather than seasoning sweetpotatoes with salt, consider other salt-free seasonings such as cinnamon, yogurt, garlic, cumin, paprika, cayenne pepper, olive oil or fresh herbs. Diabetes - According to the American Diabetes Association, sweetpotatoes are a “diabetes superfood” because they are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease. Furthermore, sweetpotatoes offer a “sweet” flavor without added sugar. Sweetpotatoes can be part of a healthy, balanced diet for people with diabetes,using the Diabetes Plate Method . Boiling sweetpotatoes instead of roasting them can also help keep the glycemic index lower (and hence, raise blood sugar less), as well as pairing them with other non-starchy vegetables, protein and healthy fats. According to the Harvard School of Health, the glycemic index of a sweetpotato is 63, though boiling sweetpotatoes and consuming them with their skin on may further reduce

Sweetpotatoes are a staple pantry item to keep on hand, thanks to their nutrition content and versatility in the kitchen. You can often find sweetpotatoes at farmer’s markets, in local grocery stores, and in bulk grocery stores. They have a long shelf-life (up to two weeks if stored properly in a cool, dry, well-ventilated area). Sweetpotatoes are a key ingredient for both fancy and simple recipes, alike, as well as in both sweet and savory dishes. Sweetpotatoes can be cooked and prepared several ways, such as on the stove, baked, microwaved, grilled or thrown in the crock-pot. Sweetpotatoes pack a nutritional punch that not many other foods can compare with. They are high in immunity boosting nutrients, like Vitamins A and C. One medium sweetpotato contains over 100% of the recommended daily amount of Vitamin A, making it a viable option for helping with cases of Vitamin A deficiency and malnutrition in lesser developed countries, and nearly 40% of the daily recommended amount of Vitamin C. 1 Sweetpotatoes also offer smaller amounts of other micro- nutrients, like Vitamin B6, potassium, magnesium and calcium, and are high in antioxidants like anthocyanins and beta-carotene, phytochemicals which can help reduce the risk of chronic disease. The antioxidant content of sweet potatoes increases with the color intensity of their flesh. Purple, dark orange and red sweetpotatoes have the highest amounts. One medium sweetpotato (or a ½ cup serving) provides about 90-100 calories, 21 grams of carbohydrates, 2 grams of protein and 3-4 grams of dietary fiber. 2 Most Americans don’t get enough fiber in their diets, so sweetpotatoes can be an easy way to increase that amount. Sweetpotatoes are naturally fat-free and cholesterol-free, making them a great option for heart health and diabetes. Notably, sweetpotatoes pair well with so many dishes and flavors, ranging from meat-based dishes and entrees to plant proteins, like legumes and grains, and several Sweetpotatoes nutrition content

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