Summer Is Here! Try our Sweet Potato and Kale Salad with Fresh Pineapple

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This ain’t your average potato salad!

It’s grilling season! There’s nothing we love more in the warm-weather months than a good cookout with some burgers, some dogs, and all of the fixins. But after a while those BBQ side dishes can get a little bit stale, can’t they? How many times can you serve up a plate of macaroni salad or a pile of corn on the cob before you start to crave a little variety? This summer, mix it up with some more unusual sides to go with that grilled fare.

Spice up that corn on the cob with some chili lime butter, for example, and instead of mayo-based potato or macaroni salad, try out our sweet potato salad recipe instead. It’s a little sweet, a little spicy, and all kinds of tasty! And, since it’s National Fruits and Vegetables Month, we’ve spiked this potato salad with lots of healthy kale.

If you’re new to kale, don’t worry! It’s easy to prepare. Kale is a dark, leafy green along the lines of collards or spinach, and it adds a nutritional punch to any dish. You’re already getting 30 percent of your daily vitamin C and plenty of vitamin A from the sweet potatoes, and kale adds a healthy dose of iron and other nutrients that may protect your health.

Sweet Potato Kale Salad

Sweet Potato and Kale Salad with Fresh Pineapple

Ingredients

  • 2 large Sweet PotatOHs, microwaved and cut into 1″ cubes
  • 1 bunch kale, chopped
  • 2 tablespoons apple cider vinegar
  • 1/4 teaspoon salt
  • 2 tablespoons olive oil
  • 1 medium shallot, minced
  • 1 jalapeno, seeded and chopped
  • 3/4 cup fresh pineapple chopped (you can substitute canned in juice pineapple, drained)
  • 1 cup chopped walnuts

Directions

  1. 1) In a large bowl, combine the kale, vinegar, salt, and olive oil. Dig in with your hands and massage the kale until it begins to wilt and soften.
  2. 2) Add the remaining ingredients, tossing to mix well. Serve at room temperature or chilled.

 

Celebrate National Fruits and Vegetables Month with Potatoes

Vegetables and Potatoes

Did you know that June is National Fruits and Vegetables Month? Get in on the healthy eating action with some vegetarian potato recipes.

Yep! You read that right: potatoes are vegetables.

Potatoes and Your Health

Studies show that you can include potatoes as part of a healthy weight loss program. In fact, a medium-sized potato clocks in at just 110 calories. They’re also 100 percent fat free and naturally free of sodium. And with 2 grams of fiber, that potato has 8 percent of your daily value. Fiber makes you feel full longer, which may help with weight loss.

That same potato is also chock full of vitamins and nutrients that are good for your body. Just one medium, skin-on potato contains 45 percent of your daily dose of vitamin C and more potassium than any other vegetable or fruit – even bananas.

Vegetarian Potato Recipes

You might think that a vegetarian meal will leave you hungry, but a healthy dose of potatoes makes any dish filling and satisfying. Studies show that potatoes fill you up and keep you full better than other side dishes like pasta or bread.

Need some potato recipes to kick off National Fruits and Vegetables Month? Check out some of these vegetarian potato recipes to help you get your veggies on at breakfast, lunch, and dinner.

Breakfast

Start your day off right with some healthy potatoes. You can make ’em the whole meal with a pie or a hash or serve ’em up on the side with some eggs for a quick, healthy weekday breakfast.

Quick and Easy Home Fries – Home fries come together in a flash on busy mornings.

Fennel and Potato Hash – Top this hash with a fried egg, and you are in business.

Mediterranean Vegetable and Cheese Pie – The secret to this quick and easy breakfast pie? A potato crust!

Lunch

Potatoes cook up so fast and easy, they’re perfect for a vegetarian lunch.

Lightened Up Loaded Baked Potato Soup – Soup and a salad is the picture of a healthy lunch. Just skip the bacon in this soup recipe to make it a vegetarian meal.

Potato and Kale Cakes – This recipe says to cook the potatoes in boiling water, but you can cut the cooking time by 20 minutes if you make ’em in the microwave instead.

Quick & Healthy Chili Lime Potato Tacos – Use two cans of black beans instead of chicken to make these healthy tacos vegetarian.

Dinner

Whether potatoes are the main event or a side dish, they’re a healthy, easy way to add some extra veggies to your supper.

Fingerling Jubileez Salad – This quick filling salad can be a meal on its own or a side dish.

Bombay Potato Curry – Curried potatoes don’t have to be a side with chicken or fish. You can dish up big, spicy bowlfuls of this dish all on its own.

Cheese and Trees Potato Soup – Broccoli cheese soup gets a lighter touch with potatoes to thicken it instead of cream.

We’ve got more healthy potato goodness coming up for National Fruits and Vegetable Month, so stay tuned!

Image Credit: Remixed Creative Commons photo by Ari Moore

7 Healthy Potato Recipes to Help You Lighten Up

7 Healthy Potato Recipes

Spring took its sweet time in a lot of the U.S. this year, didn’t it? It was a long, cold winter, but the sun is finally starting to peek through, and warmer days are upon us!

Warm weather means trading winter coats for shorts and t-shirts, swapping boots for sandals, and before too long we’ll be going to pool parties and planning summer beach vacations! After a long winter of hiding under bulky sweaters and heavy coats, you might not be bikini-ready, and now’s the time to start eating healthier to help your body bounce back!

When you’re trying to maintain a healthy weight, it’s really calories that count.

Choosing healthy foods like potatoes and sweet potatoes can help you feel full without breaking your calorie budget.

Did you know that a medium-sized potato has only 110 calories, and a medium sweet potato boasts a slim 103 calories? And a sweet potato has four grams of fiber, which is great for anyone trying to trim down without feeling deprived. Also, fiber helps your body feel fuller longer with fewer calories.

Potatoes and sweet potatoes are also fat- and cholesterol-free foods.

Ready to dive into some potato dishes before it’s time to jump into that swimming pool? We’ve got a few light, healthy potato recipes to help you meet your fitness goals….deliciously!

Light Loaded Baked Potato Soup
1. Lightened Up Loaded Baked Potato Soup

Blend up some fresh veggies with low-fat milk and cheese for a tasty spring soup! You can serve this on its own or with some whole grain bread for dipping for a satisfying, healthy meal. One bowl has just 159 calories!
 
 

Greek Salad Baked Potatoes
2. Greek Salad Baked Potatoes

Instead of cheddar and sour cream, try a different spin on the loaded baked potato, and top it with fresh veggies instead. A little bit of zesty feta cheese finishes off this quick, 211 calorie dish that won’t let your tastebuds down!
 
 

Sweet Potato Curry (MyRecipes)
3. Sweet Potato Chicken Curry

Sweet potato pairs beautifully with spicy curry seasonings in this light, one-dish meal that’s less than 200 calories per serving. Spoon it over brown rice for a little extra fiber to keep you feeling full.

Image Source: MyRecipes.com
 
 

Sweet Potato Spinach Quesadillas (Health)
4. Sweet Potato and Spinach Quesadillas

You can make this zesty dish even lighter by toasting your quesadillas in the oven or melting the cheese in the microwave instead of pan-frying. At just 391 calories per serving, though, you’re eating healthy any way you slice it!
 
 

Chili Lime Potato Tacos
5. Quick & Healthy Chili Lime Chicken Potato Tacos

Who doesn’t love taco night? Chicken and potatoes pair up with fresh vegetables and a zesty sauce for a supper that clocks in at just 220 calories per two taco serving. Best of all, you can mix it up with the many variations and make tacos just the way you like.
 
 

Sweet Potato Latkes (Women's Health)
6. Sweet Potato Latkes
A sweet take on this traditional dish, these sweet potato pancakes clock in at only 73 calories each. The secret? Instead of pan frying, you bake these up in the oven.
 
 

7. Quick & Healthy Garden Veggie Potato Salad

Spice up that traditional potato salad with plenty of fresh veggies to add vitamins and fiber without adding too many calories. The secret to this lightened up potato salad? We use Greek yogurt instead of fat-laden mayo.
 

5 Ways Potatoes Love You Back

Potato Love

February is for lovers….potato lovers!

Potato Lovers Month continues, and we have some good news! Those humble potatoes that you love to eat baked, mashed, stuffed, and roasted might just have a crush on you. How can we tell? Let’s just say that a little spud bird told us.

No matter how you dish them up, there are lots of reasons to start a healthy relationship with potatoes!

1. Potatoes aren’t afraid of commitment.

Did you know that potatoes with the skin on contain more potassium than a banana and that they’re naturally salt-free? Because potassium is an electrolyte that is essential for proper digestive and muscle function, it’s just one of the many ways potatoes are good to you.

But potassium isn’t just good for your muscles. Research shows that getting plenty of potassium in as part of a low-salt diet just might reduce your risk of developing high blood pressure or suffering from a stroke. Potatoes are looking out for you, because they’re with you for the long haul, baby.

2. They’re a cheap date.

At around just 25 cents per pound, potatoes are one of the cheapest items that you can load into your grocery basket in the produce aisle, so play the field and see what variety is your dream spud! With so many different varieties, you’re sure to find your perfect match.

You don’t need to shower them with expensive ingredients to make potatoes taste great, either. Potatoes love you for you. Mash them with a little milk and olive oil, roast them with oil and fresh herbs, or get fancy and cook up potato tacos for some budget-friendly potato lovin’.

3. They love your kids.

Even better? Your kids love them! Potatoes are a great way to get your kids kids to eat a little bit healthier. Kids can be picky, but potatoes help you sneak a little bit of fiber (2 grams per serving!), vitamin B6, and even vitamin C into their meals. Potatoes have as much vitamin C as a tangerine – who knew?

Try serving your kids some tasty oven fries, mashed potatoes, or yummy potato pancakes (with applesauce for dipping!). We bet that they’ll fall in love with potatoes, too.

4. Potatoes won’t break your heart.

With zero grams of saturated fat and no cholesterol, you can trust your heart to potatoes. There are a lot of factors that play into a healthy heart, and studies show that a low-fat, low-cholesterol diet may help protect your ticker.

Want to take this thing to the next level? Try some plant-based potato dishes like herbed and roasted potatoes or mashed sweet potatoes with Chinese broccoli  to share the love!

5. They know how to be sweet.

Sweet potatoes have a lot of love to give, too! They’re a delicious, healthy, and versatile companion for any meal.

An excellent source of vitamin C to boost your immune system, sweet potatoes are also good for your skin. Like other orange and yellow veggies, sweet potatoes are packed with beta carotene, a vitamin that can help make your skin less susceptible to UV-related damage from the sun and the side effects that can come with that, like wrinkles.

You can eat those sweets baked, roasted, or fried, or you can up the sweet factor even more with dessert recipes like decadent sweet potato cheesecake bars.

What’s your favorite way to spend quality time with potatoes? We’d love to hear your favorite potato recipes in the comments!

Image Credit: Creative Commons photo by oliviermartins
 

How Potatoes Help You Keep A Healthy Diet

Potato Measuring Tape

Seems like everyone we know is on a weight loss/eat healthier plan this New Year. In fact, almost every new year that’s the case. Maybe we should just go ahead and change the name of January to Dietary! Ha! But in all seriousness, another truth about this time of year is that while most people do well making big dietary changes for the first few weeks, now is about the time when all that willpower can peter out.

If you are making figure-changing or health-improving dietary changes, that’s great. And, we want you to know potatoes can help. Here’s why:

Potatoes Help You Feel Fuller Longer and Eat Less

A lettuce leaf might keep you chewing for a bit, but studies show that potatoes are one of the most filling foods available. In fact, they stave off hunger better than other common sides, like pasta, rice and bread. In part because they have 7% of the recommended daily value of fiber: 2 grams in every wholesome, satisfying spud. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.

Also, potatoes have loads of vitamin B6, which plays an important role in both carbohydrate and protein metabolism, helping to turn food into energy you burn right away rather than storing for, well, um, later use.

So when you reach for a baked PotatOH at lunch instead of a salad—or even in addition to your salad—you may be less likely to reach for the chocolate covered pretzels at 3:00 p.m. But watch the toppings! Skip the bacon and cheddar and try low fat yogurt and veggie chili, or broccoli with a shaving of Parmesan for toppings. Add a little protein, like chicken breast. You can also mix it up by trying baked sweet potatoes.

Remember, It’s Calories That Count, Not Just Which Foods You’re Eating.

It might be hard to do in practice, but in principle maintaining a good, healthy weight is a simple matter: burn more calories than eat. Luckily, one medium-sized (5.3 oz) potato has just 110 calories. Also, potatoes are 100% fat-free and have zero cholesterol, making them a great meal that will fill you up, not out.

Potatoes: Good for You and Your Skin

Woman's Face

We know you know that eating potatoes with the skin on is good for you. You’ll get more nutrients like potassium and Vitamin C, plus extra fiber. And, you probably also know that cooking potatoes in their skin helps keep more of the nutrients locked in.

But did you know that potatoes (and their skin) are also good for your skin?

That’s right. Potatoes can be both a nourishing food and a fantastic mask.

Eating Them

Potatoes have what it takes to nourish skin from the inside out. One reason is the high copper content. One baked potato gives you 75% of the copper you need in your diet. In your body, copper joins up with zinc and Vitamin C to build the elastin fibers that support your skin (and counter wrinkles!). The Vitamin C in there is also an essential compound for protecting your skin from the damage cause by sun, stress, and damaging environmental factors like wind and cold.

Sweet potatoes also give your skin a health boost. Like other orange-y/reddish vegetables, they’re loaded with the antioxidant beta-carotene. Studies show beta-carotene can help protect your skin against sun damage by countering some of the effects of UV sunlight. UVA exposure has been shown to cause premature aging (wrinkles AND spots!). That’s probably why we’re seeing a lot of beta-carotene in so many cosmetic products.

Homemade Beauty Products

Of course, eating potatoes isn’t the only way potatoes can help you perfect your complexion. They also work wonders from the outside in, packing a powerful nutrient punch that may help your skin look more youthful and refreshed, helping to soften the appearance of lines and brighten and even out skin tone.

Mixing a facial mask isn’t like baking a cake: no real recipe is needed. Just shred a potato and hit up your pantry for other face-loving foods. Try mixing potato with honey, which has antibacterial properties and brings moisture to your skin. Or, add oatmeal, which is great for dry, irritated skin. Mashed avocado and/or shredded or juiced cucumber can also help sooth and soften. Just make a mask with what you have on hand, apply to clean, dry skin and leave in place for 20-30 minutes.

You can also pull out your juicer and make a potato face wash. Use a cotton pad or clean cloth and then rinse with water. This treatment can help clean away oil, dirt and bacteria. For added refreshment, chill your wash in the fridge for 30 minutes before using.

If you’re pre-mixing, remember that potatoes can oxidize quickly. You might consider adding a tad of lemon juice or vinegar to your concoction and storing it in the fridge in an airtight container. If you have sensitive skin, don’t go overboard there.

Here’s to a beautiful 2013!
 

Meatless Monday: A New Year Resolution Made Easy With Potatoes

Black Bean Chili Potato

Whether you’ve already made your resolutions or are still looking for something meaningful to commit to, we’ve got a good one for you and your family. It’s simple to work into your week but offers a big benefit. It’s called Meatless Monday.

What is Meatless Monday?

Meatless Monday means, for one day a week, you omit meat from your diet. Mostly, to us, it means planning and serving a meal that focuses on vegetables (think potatoes) instead of chicken, beef or pork. Why would you want to do that?

To Improve Your Health

Studies show that diets high in fruits and veggies may reduce your risk of cancer and heart disease, help curb diabetes and fight obesity, and also increase longevity—all good stuff.

To Take Care of the Earth

Because the meat industry generates nearly one-fifth of man-made greenhouse gas emissions — even more than transportation — replacing meat in your diet helps reduce your carbon footprint. You’ll also reduce water usage (livestock require lots of it), and help reduce our fossil fuel dependence. Great, right?

Meatless Monday may also mean a lower-calorie dinner on Monday night, so it will fit with your fitness goals, and should save you some money at the grocery store, too.

Even Meat Lovers Can Do It

We are, of course, still meat and potato folks with meat and potato families. Yet we think Meatless Monday is a great idea. Most of us have at least one family member that would not be into tofu, tempeh or trying crazy new diets. As farmers, we work hard all day and need a dinner that both satisfies and fuels us up to work hard tomorrow. In fact, that’s where potatoes come in!

If you focus your meatless meal on potatoes, which are proven to make you feel fuller longer, your family may not even catch on to the fact that there’s no meat with the meal.

Are You In or What?

As an added incentive, we thought you should know one study published in the American Journal of Preventative Medicine showed that people with weekly health prompts and encouragement responded with improvements in their overall health, eating habits and physical activity levels. Ready to try out Meatless Monday? Here are some delicious potato recipes to help you get started with this easy New Year resolution.

Cheese and Trees Potato Soup

This would make a great Monday night meal. It’s fast, east and filling. Make sure you use vegetable broth or cubes. Look for low sodium for an added healthy boost. Serve this with a big salad that includes cheese, beans and toasted almonds or walnuts. Yum!

Thai Potato and Vegetable Curry

This soup uses a base of coconut milk, which is very tasty and satisfying. While you may be surprised at the fat content, don’t worry. It’s a good fat your body is more likely to use for energy then store around your midsection. This would be great paired with a side dish of whole, in pod edamame, which you can find at most grocery stores in the freeze section.

Baked Potatoes Topped with Vegetarian Chili

On Sunday, whip up your favorite vegetarian chili recipe. On Monday night, throw some PotatOHs in the microwave. Serve together with low fat sour cream or Greek yogurt, shredded cheddar cheese, black beans, chopped onion, cilantro, hot sauce, and whatever else you have on hand that might make a Meatless Monday meal even more awesome.

Are you already planning to do Meatless Monday? Let us know in the comments!

Many Ways To Cook Potatoes

Cooking Potatoes
Potatoes are one of the most versatile foods around. Not only are they easily part of almost any meal imaginable — breakfast, lunch or dinner — in any culture across the planet, but they can also be cooked in a variety of ways, too. We’ve put together a list of the most popular ways to cook potatoes, their advantages and disadvantages, and potato recipes for each.
 

Frying Potatoes

Frying is one of the easiest and most common ways to make potatoes. You can deep-fry, pan-fry, stir-fry, sauté or shallow-fry potatoes for a quick and easy meal. However, frying is not the healthiest method — cooking with oil adds fat and calories to the foods you prepare. One way to lighten up a fried meal is to use olive oil, which typically has less fat and calories than vegetable oil.

Recipes

French Fried Potatoes

Quick & Easy Home Fries

Southern Style Fried Okra
 

Grilling Potatoes

There’s nothing quite like the taste of a potato that’s been cooked on a grill, and it’s no wonder they are a favorite food at summertime BBQ parties. You can scallop potatoes or cut up some wedges and throw ’em on a grill, wrap them up in foil and make a baked potato outdoors, or wrap them up with some sauce in foil to get deliciously marinated potatoes. Grilling isn’t one of the quickest ways to make potatoes, but the smokey and toasted flavors of grilled spuds can be worth the wait.

Recipes

BBQ Potatoes

Grilled Pesto Potato Salad

Grilled Spud Dogs
 

Baking and Roasting Potatoes

Baking and oven-roasting is another favorite and time-tested way to make potatoes, and chances are if you’re looking for a potato recipe, it’ll call for heating an oven. You can make potato casseroles, wrap up potatoes in foil for baking, add potatoes to marinate as part of a meat dish, and much more. However, if you’re looking for a quick and easy meal, you might want to change your plans, and read a book or watch one of your favorite shows, ’cause it’s gonna be a while before these spuds get out of their tanning salon. Also, unless you want some rock-hard potatoes, you’ll have to use at least a little bit of oil to help them cook and stay moist in an oven.

Recipes

Potatoes Florentine

Scalloped Potatoes with Chicken and Gravy

Sour Cream Potato Casserole
 

Boiling Potatoes

Boiling is an easy way to get spuds soft while cooking, whether you’re making mashed potatoes, a soup or a salad. However, it’s also one of the slowest, especially because potatoes are tough vegetables. Also, boiling is a harsh preparation method and nutrients can be lost in the water while cooking, so it’s important to reuse it. If you’re making mashed potatoes or potato soup, consider adding some of the boiled water to your recipe.

Recipes

CAUSA: Peruvian Mashed Potato Salad Recipe

Parmesan Fingerling Potatoes

Quick & Healthy Potato Soup
 

Steaming Potatoes

Steaming is one of the recommended ways to prepare potatoes by the U.S. Potato Board. Unlike other methods, steaming helps foods retain more nutrients, because fewer nutrients are leached into the water while cooking. Also, steaming allows for a light meal, because you can skip oils or fats and still get moist potatoes ready to eat or add to a recipe. You can steam potatoes for an easy side to a main dish, or as a light and healthy meal.

Recipes

Garlic Dill New Potatoes

Parsleyed Steamed Potatoes

Steamed Fingerling Potatoes in White Wine
 

Microwaving Potatoes

Microwaving is also recommended by the U.S. Potato Board as a way to cook potatoes. Like steaming, microwaving also helps foods retain nutrients while cooking, since they are not leached into water. Though all cooking methods involve loss of nutrients or vitamins, this is largely determined by the length, temperature and amount of liquid used (using more water can lead to greater nutrient loss). Because microwaving drastically reduces cooking times and does not require water for cooking, foods are allowed to retain more nutrients and are ready to eat in a shorter amount of time.

Microwaving is one of the most convenient and easy ways to make potatoes, so much that it can be a shortcut to some of your favorite recipes that usually involve baking, boiling or steaming. You can make baked potatoes, casseroles, mashed potatoes, oven-roasted potatoes, potato soups, potato salads and much more without the wait when you use a microwave. That’s why we created Express Bake PotatOHs — bringing together microwaving and steaming to give you a delicious and soft potato ready in just 7 minutes — to allow you to enjoy an a quick and healthy meal, or provide an easy shortcut to adding a cooked potato to your favorite recipes. Order PotatOHs right here on our site and try our recipes to see how microwave potatoes can save you time and make life a little easier.

Recipes

Cheesy Broccoli Baked Potatoes

Quick & Healthy Mashed Potatoes

Quick & Healthy Microwave Baked Potato Salad
 

References

Cooking Potatoes at Potato Goodness Unearthed
New York Times column on the effects of microwaving food
 
 

5 Reasons Potatoes Are Good For Your Heart

February is not only Potato Lovers Month — it’s also American Heart Month! Potatoes contain many wonderful ingredients that make them an essential part of a balanced diet, and many of them also help you maintain good heart health. To celebrate this special month, we’re sharing five reasons potatoes help your heart stay healthy.
 

1) Potatoes are cholesterol-free and have zero saturated fat

According to the 2010 Dietary guidelines by the USDA and Department of Health and Human Services, potatoes have no cholesterol or saturated fat. While many factors affect heart disease, diets low in cholesterol and saturated fat may reduce its risk.
 

2) Potatoes are a good source of potassium and low in sodium

Diets containing foods that include potassium and are low in sodium may reduce the risk of high blood pressure and stroke. Potatoes with skin are loaded with potassium — more than bananas, spinach or broccoli — and are naturally sodium free.
 

3) Potatoes are a good source of fiber

A medium potato with skin contributes 2 grams of fiber, which provides 8% of the daily value per serving. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.
 

4) Potatoes are an excellent source of Vitamin C

Vitamin C protects arteries from the damaging effects of cholesterol. Potatoes rank in the top 5 of dietary sources of vitamin C for Americans, and provide 45% of the daily value.
 

5) Potatoes are a good source of Vitamin B6

Vitamin B6 is required for the synthesis of hemoglobin and essential component of red blood cells. It also helps reduce levels of homocysteine, of which high levels have been implicated in heart disease and stroke.

Pressed for time? Heart-healthy eating expert Christine Palumbo, RD explains how potatoes help with heart health in less than a minute.

What better reason to stock up on potatoes than to keep a healthy heart? You can even skip the trip to the grocery store — order PotatOHs in our online shop and we’ll ship them right to your door.

Sweet Potatoes: Exercise Superfood

Whether you’re a weekend warrior, athlete or bodybuilder, you need to eat foods that nourish you, are sources of lasting energy, and help with muscle recovery long after your workout is over. Sweet potatoes are a superfood that can do just that, and one that no exercise diet is complete without.

Below are three ways that sweet potatoes help your body stay in top shape so you can accomplish your fitness goals.

Energy

Muscles require carbohydrates for energy, and sweet potatoes are a great source, with a medium-sized one providing 24g.

In addition, sweet potatoes provide a healthy dose of complex carbohydrates, which take longer to be digested and help supply the body with energy over a longer period of time. Unlike simple carbohydrates — which break down fast into glucose for quick energy, and turn into fat stores that can cause weight gain when unused — complex carbohydrates break down into glycogen and are stored in the liver or muscles to be used as fuel for exercise.

They are also a good source of dietary fiber, which has a gradual, steadying effect on blood sugar, making sweet potatoes a sustained source of energy.

Muscle and Bone Function

With over 300mg in a medium-sized one, sweet potatoes are a good source of potassium, which is an electrolyte that plays a key part in skeletal and smooth muscle contraction, and makes it crucial for proper digestive and muscle function.

Muscle Recovery

Sweet potatoes are highly packed with calcium, and iron, and are high in beta carotene, which, together with other essential antioxidants like vitamins A, C and E, helps with protect cells and muscles recover and regenerate.

In fact, sweet potatoes contain more vitamin A than carrots, and are the best natural source for beta carotene, as they provide more than any other fruit or vegetable.

References

Carbohydrates Burned During Exercises

Potassium

Sweet Potato Benefits for Bodybuilders

Top Athlete Nutrition Foods for Greater Performance and Energy Maximization

What Foods Are Good for Energy or Vitamins?