I recently discovered Japanese Sweet Potatoes and they are one of my new favorite foods. They are sweet and packed with flavor. Plus, they are super versatile! I use them in breakfast hashes, chilis, as a side on their own – you have to try Japanese Sweet Potatoes.

Roasted Japanese Sweet Potatoes

Roasted, crispy sweet potatoes can go with almost any flavor. Prepare as a side or as part of a dish.

  • 2 Japanese Sweet Potatoes, peeled and diced
  • 1 tbsp Avocado Oil (or olive oil)
  • 1 tsp Salt
  • 1 tsp Pepper
  • t tbsp Chopped Parsley (optional)
  1. Start by heating the oven to 425 degrees.

  2. Peel the sweet potato and dice into small 1/4 inch pieces.

  3. Place the sweet potatoes evenly on a baking sheet. Don’t crowd them. 

  4. Cover with olive oil, salt and pepper.

  5. Turn occasionally to make sure they don’t stick to the pan. Roast in the oven for 15-20 minutes until lightly browned on one side, and soft in the middle.

  6. Top with chopped parsley. Enjoy!


The Health Benefits of Japanese Sweet Potatoes

There are many types of sweet potatoes. I happened across these at a local produce stand. I had no idea they would be as good as they turned out.

Most Japanese Sweet Potatoes have a yellowish color to their flesh. Because of this, Japanese Sweet Potatoes are known to be high in vitamins, minerals and phytonutrients.

They are a good source of Potassium, Vitamin A (which is what makes them yellow on the inside), some B Vitamins and Vitamin C. They may also be a good source of Iron and Calcium.

Resistant Starch

Most starchy carbohydrates will spike glucose levels in your blood, which requires your body to release insulin in order to process. This makes these types of foods unhealthy for some and a food to avoid for others wanting to lose weight.

However, it was found that Japanese Sweet Potatoes are high in resistant starch, which means that they are harder to process and digest. As they go through the digestive system they require so much energy and effort to digest that the glucose is released slowly, which won’t launch a major insulin response and a blood sugar spike.

In fact, these foods may actually help reduce the risk of obesity, cardiovascular disease, high cholesterol, and diabetes.

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