With the onslaught of low-carb/no carb diet craze we all kind of got it in our head that all potatoes are BAD BAD BAD! I recently caught wind that sweet potatoes rank #1 in nutrition as far as vegetables go, and figured I would give it a try. I've always loved sweet potato casserole at thanksgiving, but why not try a healthier version? Recently, I've enjoyed baking them and finding healthy complimentary toppings like organic cinnamon, ground cloves, and if I'm feeling wild & need some savory, sprinkles of goat cheese. They make a perfect filling lunch or a light dinner ringing it at only 2 WeightWatcher Points (pre toppings)! Hard to beat that!Read this article below from Food Reference
Sweet Potato Ranks Number One In Nutrition
According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes. CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points.
Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food.
Sweet potato baked 184
Potato, baked 83
Spinach 76
Kale 55
Mixed Vegetables 52
Broccoli 52
Winter Squash, Baked 44
Brussels Sprouts 37
Cabbage, Raw 34
Green Peas 33
Carrot 30
Okra 30
Corn on the Cob 27
Tomato 27
Green Pepper 26
Cauliflower 25
Artichoke 24
Romaine Lettuce 24
The reasons the sweet potato took first place? Dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of 184; the vegetable ranked in second place was more than 100 points behind with a score of 83.
The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories!
Sweet Potato Nutrition Facts(for one medium size sweet potato)
Calories 130
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 260
81.9 IU Source: US Department of Agriculture
