Sweet potatoes are a versatile and nutritious root vegetable, commonly enjoyed mashed, roasted, or fried. However, boiling is an often-overlooked cooking method that can actually enhance their health benefits. Experts suggest that boiling sweet potatoes can make them even better for your well-being, and here’s why.
Lower Glycemic Index for Stable Blood Sugar
All potatoes contain starch, but sweet potatoes generally have a lower glycemic index (GI) than white potatoes. The GI measures how quickly a food raises blood sugar levels, on a scale from 0 to 100. Boiling sweet potatoes further reduces their GI, making them a more stable choice for managing blood sugar.
According to registered dietitian Jennifer Scherer, a boiled sweet potato typically has a GI of 41–50, whereas a roasted one can reach 79–94. Baking or roasting concentrates natural sugars by reducing water content – similar to how grapes become raisins. This means a baked or roasted sweet potato delivers a higher sugar concentration with the same amount of fiber.
Reduced Fat Intake Through Boiling
Roasting sweet potatoes shrinks them by removing moisture. Boiling, however, allows the potatoes to absorb water, keeping them moist. As a result, you’ll need less oil or butter when preparing boiled sweet potatoes compared to roasted ones. This translates to lower saturated fat intake, which is beneficial for heart health.
Enhanced Antioxidant Availability
Sweet potatoes are rich in anthocyanins, powerful antioxidants that fight inflammation and oxidative stress. They may also decrease diabetes risk by improving insulin sensitivity and blood sugar regulation. Boiling and steaming help release more of these antioxidants by breaking down the potatoes’ cell walls, making them easier for your body to absorb.
Sweet potatoes also contain carotenoids, notably beta-carotene, which gives them their orange color and is a precursor to vitamin A.
Easier Digestion & Gut Health
Boiled sweet potatoes are gentler on the digestive system because boiling breaks down starches and increases resistant starch content. Resistant starch is a type of fiber that supports gut health. The soft texture of boiled sweet potatoes also makes them easier to digest.
How to Boil Sweet Potatoes
For maximum nutrient retention, leave the peel on during boiling (you can remove it afterward). Thoroughly scrub the potatoes first. Cooking time depends on size: slice into 1-inch rounds and boil covered for 20 minutes, then uncovered for 10 more.
Boiling sweet potatoes isn’t just a cooking method; it’s a way to maximize their nutritional value. Choosing boiling over roasting or frying can make this already healthy vegetable even better for your diet.
