Sweet potatoes are a nutritious and delicious food that can be prepared in many different ways. One of the most popular methods is baking them whole in the oven or microwave. Baked sweet potatoes make for a satisfying side dish or light meal on their own. When eating a baked sweet potato, there are a few things you can do to maximize the nutritional benefits and make it as healthy as possible.
Leave the Skin On
The skin of the sweet potato contains a significant amount of fiber and nutrients. According to the USDA, a medium baked sweet potato with skin provides 3.8 grams of fiber, while a peeled sweet potato contains only 2.5 grams of fiber. Fiber is important for digestive health, heart health, stabilizing blood sugar levels, and promoting a feeling of fullness. The skin also contains vitamins, minerals, and antioxidants like vitamin A, vitamin C, potassium, and anthocyanins. Leaving the vitamin-rich skin on your baked sweet potato is an easy way to increase its nutritional value.
Watch Portion Size
When eating a baked sweet potato, it is important to pay attention to portion sizes. One medium sweet potato is considered one portion. A medium baked sweet potato weighs 114 grams and contains 103 calories. Eating an appropriate portion provides vitamins, minerals, fiber, and antioxidants without overdoing calories or carbohydrates. Sticking to a 3⁄4 to 1 cup serving size can help keep baked sweet potato healthy.
Top It Off Right
What you put on your baked sweet potato also affects how healthy it is. Some healthy, nutritious topping options include:
- Beans or lentils for extra protein and fiber
- Sautéed vegetables like spinach, kale, peppers, onions, etc.
- Roasted vegetables like broccoli, carrots, Brussels sprouts, etc.
- Fresh herbs like parsley, cilantro, thyme, oregano, etc.
- Nuts like almonds, walnuts, pecans, etc.
- Seeds like pumpkin, sunflower, chia, etc.
- Nut butter like almond butter or peanut butter
- Plain Greek yogurt
- Avocado slices
- Lean protein like chicken, salmon, or egg
- Low-fat cheese like feta, goat, etc.
On the other hand, topping a baked sweet potato with butter, sour cream, bacon, brown sugar, or marshmallows increases the calories, fat, sugar, and sodium. Go easy on these higher calorie options.
Spice It Up
Adding spices and seasonings to your baked sweet potato can add lots of flavor without extra calories. Options like cinnamon, nutmeg, ginger, paprika, garlic powder, onion powder, salt, pepper, chili powder, cumin, and cayenne can all complement the natural sweetness of a baked sweet potato. Spices boost flavor so you can use less butter, salt, sugar, and high calorie toppings.
Don’t Forget the Protein
To help make your baked sweet potato a balanced, nutritious meal, don’t forget protein! Sweet potatoes are high in carbohydrates and fiber, but low in protein. Adding a protein source like eggs, chicken, fish, Greek yogurt, beans, nuts, or cheese provides staying power. Some healthy protein combinations include:
- Baked sweet potato with sautéed shrimp and avocado
- Sweet potato with black beans, salsa, and Greek yogurt
- Sweet potato with almond butter, walnuts, and cinnamon
- Sweet potato with scrambled eggs, spinach, and feta
- Sweet potato with roasted chicken, herbs, and pecans
Aim for at least 10-15 grams of protein with your baked sweet potato.
Watch the Extras
It’s easy to turn an otherwise healthy baked sweet potato into a not-so-healthy dish by what you add to it. Loading up your sweet potato with high calorie extras can cause the calories, fat, sugar, or sodium to quickly skyrocket. Here are some extras to use sparingly:
- Butter or margarine
- Cream cheese
- Sour cream
- Brown sugar
- Maple syrup or honey
- Marshmallows
- Candied pecans or pralines
- Chocolate chips or sauce
- Heavy cream or half-and-half
- Gravy or creamy sauces
- Bacon
- Shredded cheese
Adding just a tablespoon or two of these high calorie options is enough. Use a light hand to keep your baked sweet potato healthy.
Consider Pairings
What you eat along with your baked sweet potato also impacts the meal’s overall nutritional quality. Try pairing your baked sweet potato with a lean protein like fish, chicken, or plant-based protein. Add a serving of non-starchy vegetables like broccoli, carrots, salad, or green beans. Include some probiotic foods like kimchi, kombucha, or yogurt. Here are some healthy baked sweet potato meal ideas:
- Baked sweet potato with salmon, sautéed kale, and tomatoes
- Baked sweet potato with chicken, roasted Brussels sprouts, and yogurt dip
- Baked sweet potato with tempeh, stir fried vegetables, and kimchi
- Baked sweet potato with tofu, bok choy, and kombucha
Pairing your sweet potato with other nutrient-dense foods can round out the meal.
Don’t Double Up on Starchy Carbs
Sweet potatoes themselves are high in carbohydrates, with a medium one containing around 23 net carbs. To balance out your meal, avoid pairing your baked sweet potato with other starchy, high carb sides. Skip the bread, rice, pasta, or crackers and choose lower carb vegetables, greens, or protein foods instead.
Watch Your Overall Diet
While one sweet potato on its own can be a healthy choice, be mindful of your overall diet. Consuming too many starchy, high glycemic foods like sweet potatoes may not be the best choice for every individual. Those with diabetes, prediabetes, or poor blood sugar regulation may need to limit intake of baked sweet potatoes to help manage carb totals and blood sugar spikes. As part of an otherwise varied, vegetable-rich diet, enjoying the occasional properly portioned baked sweet potato can fit into a healthy lifestyle for most people.
Conclusion
Eating baked sweet potatoes can be a nutritious choice as part of an overall healthy diet. To get the most benefits, leave the skin on, watch your portions, add healthy toppings, don’t forget protein, limit high calorie extras, and pair with other vegetable-based sides and lean proteins. With the right preparation and accompaniments, baked sweet potatoes can be a delicious AND nutritious option. Just be mindful of your overall carb intake and blood sugar response if needed. Enjoy your healthy baked sweet potato!