Nutritional breakdown of sweet potatoes

One medium sweet potato (2" diameter, 5" long, approximately 114 grams) provides 162 calories, 0 grams of fat, 37 grams of carbohydrate (including 6 grams of fiber and 12 grams of sugar), and 3.6 grams of protein according to the USDA's national nutrient database.

One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You'll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin and folate.

Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.

Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium and quercetin.

How to incorporate more sweet potatoes into your diet

Avoid buying sweet potatoes with soft skin or wrinkles, cracks or soft spots. Store in a cool, dry place for up to 3-5 weeks.

Roast sweet potatoes to bring out their natural flavor. There is no need to add in marshmallow topping or loads of butter, sweet potatoes have a naturally sweet and creamy taste that can be enjoyed all on their own. To add a little spice without extra calories, try sprinkling on cinnamon, cumin or curry powder.

The fastest way to prepare a sweet potato is in the microwave. Prick the potato with a fork and then microwave on high until soft. Make sure to let it cool for several minutes, and then drizzle with olive oil or top with fat-free plain Greek yogurt.

Roast sweet potatoes to bring out their natural flavor. To add a little spice without extra calories, try sprinkling on cinnamon, cumin or curry powder.

Try adding roasted sweet potatoes and pecans to a salad and top with balsamic vinegar. You also can try adding sweet potato to your favorite pancakes or hash browns.

Try these simple and healthy recipes to incorporate more sweet potatoes into your diet:

Roasted Sweet Potato Fries
Sweet Potato Chips
Heart Healthy Chipotle Chili
Sweet Potato Hummus

Potential health risks of consuming sweet potatoes

Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.