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Techniques for "healthier" sweet potatoes

by (0) Updated July 11, 2014 at 4:32 AM Created April 05, 2014 at 2:51 PM

Once a week, I have a "done day" where I do a really intense workout and reward myself with a sweet potato. It's kind of my cheat day, but I still keep it Paleo, but indulge a little bit more than usual. I always whip up a batch of sweet potato fries on these days, and am looking for ways to make these fries a tad bit healthier. I'll soak the potatoes in water to remove some of the anti nutrients.. but is there anything else I can do? E.g. putting them in the fridge, lower/higher cooking temps, etc.

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10 Replies

5584 · April 09, 2014 at 2:35 AM

i usually roast chopped up sweet potatoes in coconut oil and rosemary/salt and then eat them cold. i like the added resistant starch content and they taste great cold, too. i also LOVE baking a whole sweet potato and then melting coconut butter and pouring that on top. a dash of cinnamon is also nice.

2272 · April 08, 2014 at 3:06 PM

Yes, sweet potatoes are VERY healthy and you should have them way more often. That being said...

- Steaming creates a lower GI than baking/frying

- Eating with cinnamon, acid (i.e. vinegar) and fat (i.e. butter) helps to reduce GI further

- Heating then cooling will give you some resistant starch (although, as pointed out already, it is not a great amount)

I personally cut a bunch into cubes and steam them all onS unday so I have em ready for the week. I personally love cold sweet potatoes, but I do enjoy a freshly baked, skin-bubbly, butter-topped sweet potato. If it;s right after the gym, some might say that a higher GI could be helpful.

16858 · April 08, 2014 at 10:28 AM

Add a side of grassfed bison ribeye with a pat of grassfed butter, some rashers of pastured bacon, and a couple of ounces of grassfed bison/beef liver pate, some organic kale and spinach sauted in grassfed butter or extra virgin olive oil, it'll be much healthier after that. :)

7989 · April 08, 2014 at 1:02 AM

AFAIK, there's not much resistant starch in sweet potatoes in the first place, so there's not much point in trying to retrograde the starch by cooking and cooling. If you're trying to maintain ketosis, have a healthy dose of fat, particularly coconut oil for its MCT content, with the potatoes.

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0 · April 07, 2014 at 10:07 AM

Sweet Potatoes gives 769% of daily-recommended dose of Vitamin A. This is provided in the form of Beta-Carotene. Sweet potato also provides Vitamin B6, potassium, manganese and vitamin C.Even though Sweet Potatoes are a paleo tuber, they are rich source in carbohydrates. Sweet potatoes are also a good thing to have post workout if you’re trying to gain muscle mass.For weight loss its better to stay out of sweet potatoes.

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188 · April 05, 2014 at 11:15 PM

I reward myself with a sweet potato almost daily, without intense w/o's. I don't feel guilty at all.

489 · April 05, 2014 at 6:38 PM

I eat 100-250g of carbs from sweet potatoes daily to absolutely no negative impact but rather benefits... Decreased anxiety, decreased recovery time, increased bowel movement regularity, better sleep and the list goes on. Do not feed into the BS that WE should be high fat and low to zero carb. We may not need carbs to live but for me living without carbs fucking sucked

225 · April 05, 2014 at 6:31 PM

Saw something about cooking and then cooling potatos to form resistant starch. May be worth looking into.

I don't think there is anything inherritly unhealthy about sweetpoatos unless you're a cow eating ones that have gone bad. :)

0 · April 05, 2014 at 5:40 PM

be careful with low carb and intense workouts. it messed me up.

40652 · April 05, 2014 at 3:12 PM

Woah, now. Who says sweet potatoes aren't already healthy?

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