Sweetpotatoes 101
Once the oldest living American, Lessie Brown attested her secret to longevity was her daily consumption of sweetpotatoes. Brown lived to be 114-years-old. Originating in Central and South America, these tubers date back to 1000 AD when archeologists found Poloneysian remnants of them believed to have come from the Western coast of South America. Here in the top producing state, sweetpotatoes are a staple in most North Carolina diets too. And, for good reason.
“ Since they are naturally sweet, using sweetpotatoes can help to lighten up a recipe and reduce the need for other sweeteners in the dish, while offering satiating fiber and antioxidants,” says Sarah Schlichter, MPH, RDN (and official RD for the NC SweetPotato Commission). Yep! There ’ s a whole commission devoted to this sweetie.
The sweetpotato (Ipomoea batatas) shouldn ’ t be confused with the yam (Dioscorea sp.) So, The North Carolina SweetPotato Commission deliberately spells sweetpotato as one word, unless directly quoting a source where it is spelled as two words.
A true yam is a starchy edible root generally imported to the U.S. from the Caribbean. It ’ s rough, scaly and low in beta carotene. Today, the U.S. Department of Agriculture requires labels with the term ‘ yam ’ be accompanied by the term ‘ sweetpotato, ’ however most people still think of sweetpotatoes as yams regardless of their true distinction.
But, like every other living thing, they aren ’ t all the same. There are literally 100s of varieties, but here are the ones most commonly grown dominating your grocery store ’ s produce section.
- Covington Sweetpotato: The most popular variety grown in North Carolina, the Covington sweetpotato is perfect for mashing or roasting. With rose-colored skin and super sweet orange flesh, you can eat it whole with your favorite toppings or cut it into wedges and bake it as a side dish.
- White Sweetpotato: The white sweetpotato, also known as the O ’ Henry, has a pale copper skin. This variety ’ s flesh is sweet, creamy and ideal for soups and stews.
- Japanese Sweetpotato: This variety has red skin and dry, white flesh, perfect for roasting with other root vegetables for a colorful side dish.
Undoubtedly, most Americans know about that sweetpotato casserole. It ’ s one of those dishes often driving strong debate at the holiday table.
But, i f you want to mix things up a bit, surprise your guests with recipes from renowned Chefs Cheetie Kumar of Garland in Raleigh, North Carolina, and Stephanie Tyson of Sweet Potatoes Restaurant in Winston-Salem, North Carolina.
And, the nutrient-dense powerhouse has all sorts of other benefits:
- Vitamin A:
When eaten with the skin on, one medium sweetpotato contains more than 100% of the recommended daily amount of Vitamin A, which plays a role in vision, bone development and immune function. For maximum absorption of Vitamin A, be sure to pair your sweetpotato with foods that contain some fat, like a pat of butter or avocado.
- Fiber:
Sweetpotatoes are a good source of fiber, which can contribute to feelings of satiety and aid in digestion. A medium sweetpotato baked in its skin has four grams of fiber, more than a packet of instant oatmeal.
- Potassium:
Sweetpotatoes contain potassium, which can reduce the risk of high blood pressure and stroke when coupled with low sodium intake.
- Carbohydrates:
Sweetpotatoes are made of complex carbohydrates that are released at a steady pace for a constant source of energy.
- Calories:
A medium sweetpotato contains only about 100 calories when baked in the skin.
