What are the effects of boiled sweet potatoes?

1. Boiled sweet potatoes – a healthy but often overlooked choice

Sweet potatoes have long been considered one of the healthiest tubers thanks to their high fiber, vitamin A, vitamin C, potassium and antioxidant compounds. However, not everyone knows that the way sweet potatoes are prepared can significantly change their nutritional value. Boiled sweet potatoes are the simplest dish that brings many health benefits…

Of the four popular methods of boiling, steaming, baking, and frying, boiling is often overlooked because it is considered less flavorful. However, many nutritional studies show that boiling is the way to help sweet potatoes retain moisture, limit nutrient loss, reduce the need for additional fat, and even help stabilize blood sugar better than baking or frying.

In particular, the starch in sweet potatoes, when cooked and cooled, also creates resistant starch - a form of fiber that is beneficial for the digestive system and intestinal bacteria.

2. Benefits of eating boiled sweet potatoes

2.1. Boiled sweet potatoes have a lower glycemic index

The glycemic index (GI) reflects the rate at which blood sugar levels rise after eating. According to information posted on TOI, sweet potatoes have a lower GI than white potatoes, but the cooking method is the biggest factor.

A study published in the Journal of Nutrition and Metabolism found:

• Boiled sweet potatoes have a GI of about 41 - 50, which is low.
• Baked or roasted sweet potatoes have a GI of 79 - 94, which is high.

This is because boiling increases the water content, which dilutes the natural sugars in the root. The starch absorbs the water and softens, slowing down digestion and the release of glucose.

Baking and roasting are dry heat, causing water to evaporate and sugar to condense, like turning "grapes into raisins", leading to faster sugar absorption.

Therefore, boiled sweet potatoes are a suitable choice for:

• People with diabetes
• Insulin resistant people
• People who need to maintain stable energy throughout the day
• Weight controller...

2.2. Boiling helps reduce the amount of added fat

Sweet potatoes tend to dry out when baked, so many people add oil, butter, or honey to soften and sweeten them. This inadvertently increases calories, saturated fat, and added sugars.

In contrast, boiled sweet potatoes retain their natural moisture, are soft and easy to eat without the need for fat, thanks to which:

• Reduce overall calorie intake
• Limit saturated fat – a factor linked to increased bad cholesterol (LDL)
• Good for the heart
• Suitable for people on diet, elderly, children...

Just a little olive oil, herbs, or light seasoning is enough to bring out the natural sweetness of sweet potatoes – no fancy cooking required.

2.3. Boiling preserves antioxidants better

Sweet potatoes are a rich source of antioxidants such as:

• Beta-carotene (rich in yellow/orange sweet potatoes) – important for eye, immune and skin health.
• Anthocyanin (rich in purple sweet potatoes) – helps reduce inflammation, protect cells, and fight aging.

Compared with baking or frying, boiling and steaming help retain these compounds better because:

• Moist heat softens cell walls, making antioxidants more easily released.
• The temperature is not too high to limit the destruction of heat-sensitive substances.
• The bioavailability of beta-carotene is improved when sweet potatoes are boiled in water.

This means each serving of boiled sweet potatoes delivers more antioxidants – which are beneficial for your immune system, skin, and overall health.

2.4. Boiled sweet potatoes are easier to digest and good for intestinal microflora.

The soft texture of boiled sweet potatoes comes from the fact that the starch has been partially broken down by the action of heat and water. This has many benefits:

- Easier to digest: Less bloating, indigestion; suitable for people with stomach problems, children, the elderly; useful during the recovery period after illness

- Rich in resistant starch: In particular, when boiled sweet potatoes are cooled, part of the starch is converted into resistant starch, a type of prebiotic fiber that nourishes beneficial bacteria; increases the production of butyrate - a short-chain fatty acid that is good for the intestinal mucosa; reduces intestinal inflammation; supports blood sugar control; improves intestinal motility, prevents constipation

This is why many experts recommend incorporating cold boiled sweet potatoes into salads or snacks.

3. How to boil sweet potatoes to retain optimal nutrition

To maximize the benefits, sweet potatoes should be boiled with the skin on, as the skin is high in fiber, potassium, and antioxidants; simply scrub it off before cooking.

Reference cooking time

• Whole potatoes: 25–35 minutes (depending on size)
• Potatoes cut into 2–2.5 cm slices: 20–25 minutes
• Check for doneness by gently skewering, if the skewer goes through easily then it's done.

Cover the pot to cook potatoes quickly and save energy.

4. Suggestions for delicious, healthy dishes made from boiled sweet potatoes

• Sweet potatoes tossed in olive oil, garlic and herbs: a simple, low-fat side dish.
• Mashed sweet potatoes with a little coconut milk, turmeric or cinnamon.
• Cold sweet potato salad with lentils, arugula, nuts – rich in fiber, protein and resistant starch.
• Mashed sweet potatoes with yogurt: suitable as a snack for athletes or children.

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