Healthy Mashed Sweet Potato Recipe

Updated on January 16, 2020
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My name is Jenny Marie. I am currently in college studying video and multimedia design. I love crafting, cooking and creating new projects!

We have all heard that sweet potatoes are good for our health. But the question is why are these potatoes more healthy for us as opposed to russet potatoes? Let's take a look and see why sweet potatoes are a great alternative to their russet counterpart.

Sweet Potatoes Are Nutritious

Sweet potatoes are naturally rich in vitamin and minerals, such as vitamin A, vitamin C, vitamin B6, manganese, copper, and pantothenic acid. In addition to the list of vitamin and minerals above, sweet potatoes are also a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. In other words, they're are amazing for your health because they offer a natural source of food that is a high in vitamins and minerals.

Russets Are Healthy as Well

Russet potatoes are a good source of vitamins C and B6, manganese, phosphorus, niacin, and pantothenic acid. They are called many things such as baking potatoes, steak potatoes, or Idaho potatoes. This potato is starchier than others, which means they are higher on the glycemic index scale.

Sweet Potatoes Are Lower on the Glycemic Index

So we have established that both russet potatoes and sweet potatoes are high in vitamins and minerals. The difference between the two potatoes lies within the glycemic index scale or how our blood sugar reacts to food. Carbs, refined sugars, and bread are easier for your body to change into glucose. Glucose, which is the sugar your body uses for energy, either digests the food fast or slow, which in turn spikes your blood sugar. Carbs that have less starch in them digest more slowly, like those in vegetables and whole grains. Russet potatoes digest fast and raise your blood sugar.

Sweet potatoes are naturally lower on the glycemic index scale than russet potatoes, making sweet potatoes a healthier option. The glycemic index scale tells you which foods are going to spike your blood sugar and reveals which food is a slower-acting "good carb" from the faster "bad carbs." The average scale of the glycemic index is listed below. The key idea is that the smaller the index number, the less impact the food has on your blood sugar. Using this scale you can search the internet for the glycemic index of a particular food and compare it to the scale below!

  • 55 or less = Low (good)
  • 56- 69 = Medium
  • 70 or higher = High (bad)

Cast your vote for Healthy Mashed Sweet Potato Recipe

Cook Time

Prep time: 10 min
Cook time: 20 min
Ready in: 30 min
Yields: 4 people (1 potato per person)


  • 4 Sweet Potatoes
  • Butter
  • Milk
  • Cinnamon, Salt and Pepper
  1. Wash and cut your 4 sweet potatoes in half long ways.
  2. Place your potatoes on a microwave safe plate and light coat the top of the potato with a bit of olive oil.
  3. Microwave the potatoes on high for 16-20 minutes or until the potatoes are soft when stuck with a fork.
  4. Now scoop out the center of the sweet potatoes and mash them in a separate bowl with a fork. You can add butter and milk for your desired consistency. Add salt, pepper, and a dash of cinnamon to finish off this dish.

What is your favorite healthy alternative for classic condiments or foods?

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