The Fat Resistance Diet

Sweet Potatoes: The Healthy Way


Sweet potatoes don’t need sugar, butter or marshmallows to be delicious. With a few simple steps you can enjoy sweet potatoes the healthy way and avoid the extra fat and calories often added to them.

A Traditional Source of Nutrition

Sweet potatoes have a long history as an important source of food. Native Americans were growing sweet potatoes when Christopher Columbus arrived in the Americas in 1492.  Recognized for its flavor and nutrition, the sweet potato spread to many countries and helped to feed people around the world.

Packing a Nutritional Punch

Sweet potatoes are loaded with nutrients, including fiber and vitamin A, as well as calcium, magnesium, and potassium. One cup of cooked sweet potatoes has 200 calories and no fat. 

Naturally Sweet

There is a good reason they are called sweet potatoes: they contain natural sugars.  To get the most nutritional benefit from this vegetable make sure you prepare them in a healthy way, by avoiding butter and sugar. We’ve provided a few easy recipes below.   

Healthy Cooking Tips for Sweet Potatoes

Oven Roasted Sweet Potato “Fries” RecipeSweet Potatoes: A Traditional Favorite the Healthy Way

Here is a new and healthy twist on “fries”, roasted in the oven.

  • Pre-heat oven to 400°F.
  • Peel the sweet potatoes.
  • Slice into little sticks or “fries” shape.
  • Coat a baking sheet with a little olive oil, so the fries don’t stick to the pan.
  • Arrange the “fries” evenly across the pan.
  • Season with salt and pepper, or cinnamon.
  • Spray or brush ½ teaspoon of olive oil on top of the fries.
  • Place pan in oven.
  • Bake at 400°F for 12-15 minutes, or until “fries” are golden brown.

Oven Baked Sweet Potatoes

Sweet potatoes can stand alone for an easy and healthy side dish.

  • Preheat your oven to 375°F.
  • Clean and rinse the sweet potatoes to remove any dirt.
  • Dry the potatoes, then using a fork make holes in the skin, to let the steam escape as they cook.
  • Place the potatoes on a baking sheet, and place in oven at 375°F.
  • Bake for around 45 minutes, or until the inside gets soft.  (The time may vary depending on the size of the potato)
  • Remove from oven and slice open lengthwise to serve. 
  • Instead of butter, top the potato with a drizzle of olive oil, and season with salt and pepper.  Or just enjoy them plain, enjoying the natural sweetness.


This article is provided for general educational purposes only and is not intended to constitute medical advice or counseling, the practice of medicine or the provision of health care diagnosis or treatment, the creation of a physician-patient relationship, or an endorsement, recommendation, or sponsorship of any third party product or service by the sender or the sender's affiliates, agents, employees, or service providers. If you have or suspect that you have a medical problem, contact your doctor promptly.



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