Rooted in goodness: Sweet potato season is here

Fall is finally here in North Carolina and while pumpkin spice is all the rage, it’s time to shed a spotlight on the sweet potato. North Carolina is the primary producer of sweet potatoes in the United States, providing our country with more than 40 percent of its sweet potato supply. No wonder the sweet potato is proudly designated as North Carolina’s official state vegetable.

While many winter holiday celebrations wouldn’t be complete without the sweet potato (think sweet potato pie and sweet potato casserole), sweet potatoes are actually plentiful year-round.

Its nutritional value, health benefits and culinary versatility make it the perfect option for any side dish or meal.

In addition to being low in calories and fat, sweet potatoes are chock full of nutrients. One cup of chopped sweet potatoes contains six times the amount of the recommended dietary allowance for Vitamin A. Additionally, just one sweet potato contains the entire recommended daily value of beta-carotene, a food component that the body processes into vitamin A.

Sweet potatoes are also an excellent source of vitamin C, calcium, iron, magnesium, potassium, zinc and fiber.

The sweet potato’s health benefits don’t stop there. This sweet root vegetable has also been touted for its high antioxidant content as well as its ability to promote gut and eye health, strengthen brain function, support immune system strength – and lastly, help with weight loss.

As a weight loss dietitian and nutritionist, I often recommend the sweet potato as a healthy and helpful addition to my patients’ eating plans. Because sweet potatoes contain fiber, they can help you feel fuller for longer, and therefore, eat less and lose more weight. Additionally, sweet potatoes provide important vitamins and minerals that can enhance your energy level and promote overall energy expenditure during exercise, which is also beneficial to weight loss.

Incorporating sweet potatoes into your diet

In addition to the traditional treats such as sweet potato casserole and sweet potato pie served at Thanksgiving (which can be high in sugar), there are tons of healthy options when it comes to preparing, cooking and serving sweet potatoes.

You can add sweet potatoes to soup, waffles, muffins, lasagna, hummus and frittata, just to name a few. They can even be used to make noodles. Some of my favorite sweet potato dishes include sweet potato nachos and sweet potato poutine. I also like to use sweet potatoes instead of white potatoes in Shepard’s Pie. The options are truly endless, and substituting in sweet potatoes can pretty much guarantee that you are creating healthier versions of your favorite meals and side dishes.

Sweet potatoes are considered by many to be a “superfood” because of their multiple health benefits and nutritional value. Research continues to show that incorporating nutrient-dense foods like sweet potatoes, and other veggies, into your diet is associated with improvements in blood pressure and cholesterol levels as well as a reduced risk of cancer and heart disease. So, don’t just save this root vegetable for your Thanksgiving celebration. A food that’s this delicious, versatile and beneficial to good health belongs on your table all year long.

Paige Craven earned a bachelor’s degree in Food and Nutrition at Appalachian State University, her master’s in Nutrition at Meredith College, and completed the dietetics internship at Meredith College. She is a certified personal trainer and yoga instructor, and has over 12 years of experience in fitness and eight years in nutrition and weight management.

At True You Weight Loss, Paige works closely with patients on their weight loss journey – supporting them with nutritional guidance and expertise, motivation, education and meal planning. She knows that nutrition and fitness is individualized and enjoys personalizing goals to patients’ fitness level and food preferences. As a member of the Academy of Nutrition and Dietetics, she is constantly striving to stay informed on current and updated nutritional science.