Rated as one of the world’s healthiest foods, sweet potatoes happen to raise some questions though. Many people get utterly confused as they’re about to cook these. Should I remove the skin or just leave it on?
The skin of sweet potatoes is edible. However, this may not be enough to help people make a decision as of how to cook it. It is known that certain foods store toxic elements in their skins. This is why some vegetables are always peeled. Also, in some other cases you peel away the skin because it gives a bad taste or it’s too rigid. This is not the case here – sweet potato skin is light and has a texture that never bothered. As for the substances it contains, read below.
The many health benefits of the sweet potato skin
The Center for Science in the Public Interest has named the sweet potato as the most nutritious vegetable. You can get important nutrients from sweet potato skin:
- It contains a significant amount of fiber, first of all. This is said to be higher than what the oatmeal provides. There are 5mg of fiber in one medium-size, baked sweet potato.
- Then, it’s rich in potassium, which is essential to the body.
- Vitamin A is also found in abundance, but be careful because cooking it for too long and at high temperatures is bound to destroy it.
- The beta carotene load is also significant, as is the Vitamin C and E. These are known as valuable antioxidants.
- In addition, this often confusing potato skin contains iron. For this reason, vegetarians use sweet potato on many occasions, as a replacement for meat. The same goes for calcium – it is present in a significant quantity here.
Eating sweet potato is good for health
If you are diabetic and worry that the potato skin might be harmful to you, stop thinking about it. This vegetable in its whole is completely safe and actually recommended to diabetics. Moreover, it is far superior to the regular potatoes we eat. The blood sugar levels will stay balanced even when you eat unpeeled sweet potatoes. For your information, the sweet potato glycemic index score is 61.
Another great advantage of cooking sweet potatoes with their skins on is that it helps preserve all the nutrients found inside. When the skin barrier is gone you lose many of these. Thus, when not peeled, the potato retains all of its nutrition power and taste. It would be a shame to lose all that.
Here is a final tip for cooking this amazing vegetable. It is better to bake it instead of boiling. Use healthy oils, like olive oil because this enhances the absorption of nutrients. Spices are also welcome, cinnamon being one of the most suitable ones. To ensure that each potato is well cleaned before cooking, use a special vegetable brush to clean it and cold water. A brush like this will not damage the skin, which is already thin and soft enough. Enjoy your coming sweet potato meals, especially now that you know how to make the most of these!
Get your Sweet Potatoes supplements here.
Your fitness pal