A sweet potato is one of the most beloved vegetables in healthy cuisine, and not by chance. Its vibrant orange color indicates a high amount of beta-carotene, a plant pigment that the body converts into vitamin A, which is essential for eye health, the immune system, and skin.
One medium sweet potato can provide the entire recommended daily allowance of vitamin A, but according to dietitians, the way it is prepared and consumed significantly affects the body's ability to absorb the vitamin.
According to nutrition experts, the most recommended method is steaming or boiling the sweet potato with its skin on, alongside the addition of a healthy fat such as olive oil, avocado, nuts, or full-fat yogurt.
The reason for this is related to how beta-carotene is absorbed in the body. It is a fat-soluble component, meaning the body requires the presence of fat in the diet to absorb it effectively.
Additionally, the heating process itself helps to "release" the beta-carotene from the plant's cell walls. Although a raw sweet potato technically contains more beta-carotene, the body is actually able to utilize the component better after cooking.
Studies have found that steaming and boiling preserve more than 80% of the sweet potato's original beta-carotene content, far more than baking or frying. Steaming is even considered gentler and better preserves other vitamins as well, such as vitamin C and B6.
It turns out that the sweet potato skin also has a significant advantage. The skin is particularly rich in antioxidants and beta-carotene, which is why it is recommended to leave it on during cooking and eat it after a thorough washing.
Dietitians recommend combining the sweet potato with a small amount of quality fat to improve absorption. Even a single teaspoon of olive oil can make a significant difference. Other options include tahini, avocado, nuts, cheese, pesto, or full-fat yogurt.
Although steaming and boiling are considered the preferred methods from a nutritional standpoint, experts emphasize that baking, roasting, or air-frying can also be healthy, especially if a little oil is added and the skin is left on.
Microwave heating is also considered a relatively good method for preserving antioxidants, especially when there is not much time to cook.
Ultimately, dietitians agree on one thing: The best way to prepare a sweet potato is the one that will actually get you to eat it. "Don't get stuck only on the cooking method," explained one of the dietitians in the article. "The most important thing is to incorporate more vegetables into your diet in a way that you enjoy."