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Sweet Potato Nutrition: Ridiculously Awesome (& Scientific) Reasons Why You Should Eat Sweet Potatoes Every Day

Sweet potato nutrition facts

I always found sweet potatoes kind of creepy.

I mean, they’re potatoes, but they’re orange. Does nobody else find that bizarre?

In any case, people often hear that sweet potatoes are a superfood – and they absolutely are.

Wondering what sweet potato nutrition actually looks like?

Check out how it compares to other “staple” carbs.

The Awesomeness And Science Behind Sweet Potato Nutrition

What Some Cool Research Has Found

A study done comparing sweet potato to other foods, based on fiber, nutrients, calories, etc. found that sweet potato consistently ranked as the highest on the chart here (among other staple carbs).

What’s also interesting is that research has found that the darker the sweet potato, the higher the beta carotene value. For example a 2012 study in Africa found that Vitamin A deficiency is serious, and that the children who ate the darker sweet potatoes had only a 10% defiency rate, versus 50% that ate normal sweet potatoes.

Sweet potato nutrition facts

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Check out the nutritional awesomeness where sweet potato excels:

1. Vitamin A: 14,187 IUs

Compared to potato? 2 IUs. Yes, 14,187 versus 2.

The next biggest? Interestingly, plantains are the next highest with 1127 IUs.

2. Beta carotene: 8509

Compared to potato? 1 IU. 8,509 versus 1.

The next biggest? Plantains at 457.

How Do Sweet Potatoes Compare Versus Potatoes?

The biggest differences between a sweet potato and a potato are the following:

Sweet potato vs potato nutrition facts

Sweet potato vs potato nutrition facts

The biggest differences here are the calories (slightly higher in sweet potato), Vitamin A, and and Beta Carotene.

4. Vitamin K

Sweet potatoes are actually pretty loaded on some other random vitamins too like Vitamin K:

Sweet potato nutrition facts

Source: USDA

Another Awesome Reason to Love Sweet Potatoes:

Sweet potatoes are ridiculously easy to make, which makes them a double superfood in my book. I work way too many hours and I still choose to cook – so that means I really can’t afford to be wasting hours in the kitchen. So here’s why sweet potatoes are amazing: you can prepare them in about five different ways extremely quickly.

First… I just boil them. And then eat them straight. It’s the lazy person’s way to cook foods in bulk to be honest.

Or you can make sweet potato fries with a tiny bit of olive oil and some seasoning, and then bake them in your oven.

Or you can just mash them (and potentially add butter).

Or you can just bake them whole after slicing a line down the middle, and then take them out to add some spices and seasoning.

Here’s Your Tiny Habit For Today:

This one is simple.

Whereas I’m usually giving you some awesome, sophisticated, yet simple habit to apply in your life, this nutritional habit is easy: eat more sweet potato.

Especially if you’re currently eating white rice or white flour/bread, this will seriously add some great nutrients.

– Alex

What’s Your Favorite Way to Eat Sweet Potatoes? Share Below 

Africa study: Coghlan A (17 August 2012). “Nutrient-boosted foods protect against blindness”. New Scientist, Health. Retrieved 20 August 2012; USDA sweet potato nutrition: http://ndb.nal.usda.gov/ndb/foods/show/3189?qlookup=11505&format=Full

Have You Read My New Book Yet?

  Read more about this in my book Master The Day. You’ll learn the nine daily success habits I learned interviewing people that lost 100+ pounds and kept it off in a healthy way – by changing their habits. Plus, you’ll get a free $100 bonus video course if you show me your receipt. You can get the audiobook here too.

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