The Healthiest Way to Cook a Sweet Potato Isn't Baking It
Ready to cook up a few sweet potatoes? Chances are, you're baking them.
But if you're looking to boost the healthfulness of this already nutritious vegetable, you may want to swap your oven for the stove.
As renowned physician and author of How Not to Die, Michael Greger, MD, explains on NutritionFacts.org, "[b]oiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. If we compare baking to boiling microscopically, boiling helps thin out the cell walls and gelatinize the starch, which may enhance the bioavailability of nutrients." Interestingly, Greger adds that the glycemic index of boiled sweet potatoes was found to be roughly half that of when you bake or roast them, meaning that boiled sweet potatoes don't spike our blood sugar levels as much.
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When boiling sweet potatoes, be sure to keep the skin on, since that is where the majority of their antioxidants reside. The length of time you boil sweet potatoes may vary based on size of the potato and preferred tenderness, so spear it with a fork or knife as you cook it at regular intervals to check if its ready.