Baking or Roasting Sweet Potatoes Baking sweet potatoes takes time and can break down the nutrients. If you prefer the texture of baked sweet potatoes, lightly coat their skins with olive oil, poke some holes in them with a fork and bake them wrapped in aluminum foil.
Do sweet potatoes lose nutrients when baked?
However, the peel's nutrition really takes a hit when baked, which wipes out over two thirds of the antioxidants, whereas microwaving or boiling are comparatively much gentler. The same is true for the rest of the sweet potato. Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling.
What is the best way to cook sweet potatoes to retain nutrients?
Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.
Is it better to bake or boil sweet potatoes?
While boiling makes sweet potatoes tender, it doesn't help much with their flavor. Most dishes that call for boiled sweet potatoes would be improved if you used roasted or baked sweet potatoes.
Are sweet potatoes healthier raw or cooked?
In terms of nutrition, a baked sweet potato is high in vitamins A and C, fiber, potassium and iron. Flavor-wise, it's like dessert and a savory casserole got married and had a baby. But a baked sweet potato also has twice the glycemic index of a raw sweet potato. Before you panic, don't.
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