Sweet Potatoes are In Season

Part of the In Season series

Sweet Potatoes

It’s sweet potato season…

Sweet potatoes are in season here in Georgia from July to November. This may vary a bit for you depending on where you live.  These earthy, sweet-flavored roots herald the arrival of fall and offer not just taste but a plethora of health benefits.

Far from being just another variety of regular potatoes, sweet potatoes belong to an entirely different family that includes morning glories.

Fast Facts about Sweet Potatoes

Some of the world’s longest living populations include sweet potatoes in their regular diet.

  • Cholesterol Management: The soluble fiber in sweet potatoes may help lower blood cholesterol levels by binding with cholesterol in the intestines, preventing its absorption.
  • Gut Health Booster: Thanks to their fiber, oligosaccharides, and antioxidants, they may be beneficial for the gut microbiome.
  • Immunity and Eye Health: Rich in antioxidants like beta-carotene, they support immune health and are linked to better eye health.
  • Nutrient-Rich: They are an excellent source of vitamin C and manganese. The purple variety is particularly high in anthocyanin, which may reduce cancer risk and improve brain function.
  • Longevity Food: Some of the world’s longest-living populations include sweet potatoes in their regular diet, suggesting a link to longevity.

Despite their health benefits, sweet potatoes are also high in rapidly digested starches. To balance this, I recommend pairing them with high-quality protein, healthy fats, and extra fiber. This combination helps mitigate blood sugar spikes after meals. Additionally, cooling cooked sweet potatoes and consuming them cold or slightly reheated can increase their resistant starch content, further aiding in blood sugar control.

How I Use Sweet Potatoes

  • Add Some Spice: I love adding a dash of cayenne pepper to roasted sweet potatoes for a spicy kick.
  • Addition to Soup: Diced, they make a hearty addition to vegetable soups.
  • Desserts: Use pureed sweet potatoes in desserts for natural sweetness—often, no additional sweeteners are needed.
  • Alternative Hash Browns: I mix them into a root vegetable hash (or purchase), add my Moroccan spice blend, and bake in oven for a delicious base for breakfast.
  • Simply Baked: You can’t go wrong with a baked sweet potato for a quick and easy side. I like to spice them up with warm seasonings (think cinnamon, ginger, etc.) and add a touch of ghee or olive oil.

Try this: Next time your make a pot of vegetable soup, try adding diced sweet potatoes

Looking for a sweet potato recipe?

Mexican Sheet pan bake

This Mexican Sheet Pan Bake is a quick one-pan meal that’s filled with flavor, color, and texture!

What’s In Season Where You Live?

This website is a great resource for discovering what’s in season in any state:

Seasonal Food Guide

Sources:

Ghavami A, Ziaei R, Talebi S, Barghchi H, Nattagh-Eshtivani E, Moradi S, Rahbarinejad P, Mohammadi H, Ghasemi-Tehrani H, Marx W, Askari G. Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):465-474. doi: 10.1016/j.advnut.2023.01.005. Epub 2023 Feb 2. PMID: 36796439; PMCID: PMC10201678.

Sugata M, Lin CY, Shih YC. Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes (Ipomoea batatas L. Lam) Extracts. Biomed Res Int. 2015;2015:768093. doi: 10.1155/2015/768093. Epub 2015 Oct 5. PMID: 26509161; PMCID: PMC4609785.

Cebula, T. (2022, August 10). Okinawan cuisine: How sweet potatoes came to be a staple food for Centenarians. Blue Zones. https://www.bluezones.com/2022/08/okinawan-cuisine-how-sweet-potatoes-came-to-be-a-staple-food-for-centenarians/ 

Bjarnadottir, A., & Hobbs, H. (2023, February 2). Sweet potatoes 101: Nutrition Facts and health benefits. Healthline. https://www.healthline.com/nutrition/foods/sweet-potatoes#nutrients 

WebMD. (2023, March 23). Sweet potatoes: Health benefits, nutrients per serving, preparation information, and more. WebMD. https://www.webmd.com/diet/health-benefits-sweet-potatoes

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