If you're looking for a healthy snack or side dish, look no further than 3/4 cup (110 g) of diced sweet potatoes. This delicious and nutritious root vegetable is packed with vitamins and minerals, and only contains 60 calories per serving.
Sweet potatoes are a great source of dietary fiber, which can help you feel full and satisfied. They're also low in fat and high in vitamin A, vitamin C, and potassium.
In this article, we'll explore the nutritional benefits of diced sweet potatoes, as well as some tips for cooking, storing, and preparing them.
Calories in Diced Sweet Potatoes
3/4 cup (110 g) of diced sweet potatoes contains just 60 calories. Compared to other starchy vegetables like potatoes, sweet potatoes are lower in calories and higher in fiber.
Vitamins in Diced Sweet Potatoes
3/4 cup (110 g) of diced sweet potatoes contains 438% of your daily recommended value of vitamin A, which is important for healthy immune function and vision. Sweet potatoes are also a good source of vitamin C, which plays a role in collagen synthesis and wound healing. In addition, sweet potatoes contain smaller amounts of B vitamins, vitamin E, and vitamin K.
Carbohydrates in Diced Sweet Potatoes
3/4 cup (110 g) of diced sweet potatoes contains 13.5 grams of carbohydrates, mostly in the form of natural sugars. Sweet potatoes have a lower glycemic index than other starchy vegetables like white potatoes, which means they cause a slower and more sustained rise in blood sugar levels.
Fiber in Diced Sweet Potatoes
3/4 cup (110 g) of diced sweet potatoes contains 2.5 grams of dietary fiber. The fiber in sweet potatoes can help regulate bowel movements, reduce inflammation, and even lower your risk of developing chronic diseases like heart disease and diabetes.
Minerals in Diced Sweet Potatoes
3/4 cup (110 g) of diced sweet potatoes contains 265 mg of potassium, which is important for regulating blood pressure and supporting muscle and nerve function. Sweet potatoes are also a good source of iron, which is necessary for transporting oxygen in the blood. In addition, sweet potatoes contain smaller amounts of calcium, magnesium, and zinc.
Health Benefits of Diced Sweet Potatoes
Sweet potatoes are high in antioxidants, which help protect your cells from damage caused by free radicals. The fiber in sweet potatoes can help lower your risk of developing heart disease and diabetes. Sweet potatoes have a lower glycemic index than other starchy vegetables, which means they cause a slower and more sustained rise in blood sugar levels.
Cooking with Diced Sweet Potatoes
Roasting: Toss diced sweet potatoes with olive oil and your favorite seasonings, then roast in the oven until tender and caramelized. Mashing: Boil diced sweet potatoes until tender, then mash them with butter, milk, and your favorite spices for a delicious side dish. Stir-Frying: Add diced sweet potatoes to stir-fries for a crunchy and flavorful addition to your meal.
Versatile Diced Sweet Potatoes Recipe Ideas
Sweet Potato Hash: Saute diced sweet potatoes with onions, bell peppers, and your favorite breakfast sausage for a hearty morning meal. Sweet Potato Fries: Cut diced sweet potatoes into fry shapes, then toss with olive oil and your favorite spices. Bake in the oven until crispy. Sweet Potato and Black Bean Chili: Combine diced sweet potatoes with black beans, onions, and canned tomatoes for a hearty and satisfying vegetarian chili.
How to Store Diced Sweet Potatoes
Store diced sweet potatoes in a cool, dry, and dark place like a pantry or cellar. Don't wash your sweet potatoes until you're ready to use them. Sweet potatoes can last up to 2-3 weeks when stored properly.
Tips for Choosing and Preparing Diced Sweet Potatoes
Choose sweet potatoes that are firm and have smooth skin without any bruises or soft spots. Peel your sweet potatoes before dicing them, or leave the skins on for added fiber and nutrition. Be careful not to overcook your diced sweet potatoes, as they can become mushy and lose their flavor.
Frequently Asked Questions about Diced Sweet Potatoes
1. What are the nutritional benefits of sweet potatoes?
Sweet potatoes are an excellent source of vitamin A and vitamin C, which are important antioxidants that help boost the immune system and maintain healthy skin. They are also a good source of fiber, potassium, and vitamin B6.
2. How many calories are in 3/4 cup of diced sweet potatoes?
There are 60 calories in 3/4 cup (110 g) of diced sweet potatoes.
3. How do you prepare diced sweet potatoes?
Diced sweet potatoes can be roasted, boiled, or sautéed. They can be seasoned with different herbs and spices, such as cinnamon, rosemary, or thyme, and used in a variety of dishes, such as stews, soups, salads, and casseroles.
4. Can diced sweet potatoes be frozen?
Yes, diced sweet potatoes can be frozen. To freeze them, blanch them in boiling water for 2-3 minutes, then transfer them to a bowl of ice water to stop the cooking process. Drain them and place them in a freezer-safe container or bag. They can be stored in the freezer for up to 6 months.
5. Are sweet potatoes better than regular potatoes?
Sweet potatoes and regular potatoes both have their own nutritional benefits. Sweet potatoes are higher in vitamin A and fiber, while regular potatoes are higher in vitamin C and potassium. They can both be part of a healthy diet when consumed in moderation.