What is the most nutritious way to cook a sweet potato?

Is it healthier to bake or boil sweet potatoes?

Boiling may actually retain most of the antioxidant power of sweet potatoes, compared to roasting and steaming. … Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.

How do you cook sweet potatoes without losing nutrients?

Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft. This will help retain their nutrients while leaving them fluffy enough to mash.

What are the best cooking methods for sweet potatoes?

The study did find that boiling sweet potatoes retains more beta-carotene and makes it more absorbable than other cooking methods, such as frying, baking or steaming. Though this is the case, roasting sweet potatoes retained more anthocyanins than the other cooking methods.

Is it better to microwave or bake a sweet potato?

Microwaving sweet potatoes cuts down cook time by 45-55 minutes, and helps maintain nutritional value. … Baking a sweet potato in the microwave preserves far more nutrients (folate, vitamins A and C) than boiling it, for example.

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Does sweet potato lose nutrients when boiled?

MYTH #2. MOST COOKING METHODS DESTROY THE NUTRIENTS IN POTATOES. While boiling potatoes does cause a small loss of water-soluble nutrients like vitamin C and vitamin B6, the white potato retains most, if not all, of its potassium and dietary fiber regardless of cooking method, such as baking, boiling, or frying.

Which cooking method is the best to retain nutrients?

Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water ( 4 , 5, 6, 17 ). Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15% (5).

Does microwaving a sweet potato destroy nutrients?

No, it’s not bad to cook sweet potatoes in the microwave. … According to the USDA, microwaves “generally do not destroy nutrients in food” and in fact microwaved foods retain more water-soluble vitamins than foods cooked using other cooking methods.

Are steam sweet potatoes healthy?

Steaming, roasting, baking and boiling all preserve different nutrients in sweet potatoes, some research has found, so all kinds of preparations are nutritious.

Do sweet potatoes lose nutrients when fried?

Raw sweet potato contained 70.69 mg/100 ml vitamin C. Boiling in water produced a loss of 51.16 mg/100 ml (72.37%) while frying produced a loss of 43.05 mg/100 ml (60.90%). … They also obtained losses of 63.43% and 54.60% respectively, when sweet potatoes were boiled and fried.