Are Sweetpotatoes Healthy? Digging Up the Truth
Sweetpotatoes and white potatoes have long been pitted against each other in head-to-head nutrition comparisons. The “sweetpotato vs. white potato” debate has been a familiar theme for decades as experts attempt to establish nutritional superiority of one or the other. Though sweetpotatoes have been repeatedly typecast as a close relative of the potato and constantly compared to their root veggie step-sibling, it turns out that sweetpotatoes aren’t potatoes at all. In fact, they’re part of the morning-glory family. Fortunately, the narrative has begun to shift in recent years. Increasingly consumers are recognizing sweetpotatoes for their unique qualities and stepping into their own main character energy. But are sweetpotatoes healthy?
A Word About Sweet Potatoes from California
Sweet potatoes may tantalize your taste buds, but how well do you understand them? There are some myths surrounding this root vegetable. First, it’s essential to note that a sweetpotato is NOT the same as a yam. It also differs from its standard potato counterparts, which are tubers. And get this: the word is actually sweetpotato. According to California Sweetpotatoes, “sweetpotato” is correct because their product is not, in fact, a sweet potato – it’s an entirely different vegetable.
Digging into the Nutritional Benefits of Sweetpotatoes
Grown in the sandy soils of California’s San Joaquin Valley, California Sweetpotatoes are cultivated in an environment ideal for a long growing season and year-round supply. Once ripe, they must cure in the soil while still on the vine, which optimizes eating quality, sweetness, and shelf life. Quality is key, but are sweetpotatoes healthy?
California Sweetpotatoes are nutritional powerhouses, bringing a rich supply of vitamins, minerals, and other powerful plant nutrients to the table. All types deliver fiber, potassium, copper, manganese, vitamin C, a slew of important B vitamins, and polyphenols. Their mix of both soluble and insoluble fiber helps slow the release of sweetpotates’ natural sugars into the bloodstream, keeping blood sugar and insulin more steady.
California farmers grow five types of sweetpotato and the nutritional benefits of sweetpotatoes vary by type:
- Orange sweetpotatoes: orange skin, orange flesh
- Red sweetpotatoes: red skin, orange flesh
- Japanese sweetpotatoes: purple skin, pale yellow or white flesh
- White sweetpotatoes: pale yellow skin, pale yellow or white flesh
- Purple sweetpotatoes: dark purple skin, light or dark purple flesh
More nutrition facts…
California’s orange-flesh sweetpotatoes have an exceptional beta-carotene content, a carotenoid that our bodies convert to vitamin A. In fact, a single serving of orange-fleshed sweetpotato can exceed 75% of the Daily Value per serving (1 medium sweetpotato). Vitamin A is essential for immune function, reproduction, and healthy vision, especially the ability to see well in low light conditions. Vitamin A is also important for healthy skin. Beta-carotene from the foods we eat accumulates in our skin, helping protect against UV rays from the sun.
California’s purple-fleshed sweetpotatoes get their color from anthocyanins, purple/blue polyphenol pigments that accumulate in their skin and flesh. Anthocyanins are well recognized for their antioxidant and anti-inflammatory health benefits.
Just How Sweet are California Sweetpotatoes?
Which are sweeter – sweetpotatoes or yams? Trick question! Sweetpotatoes are often referred to as “yams” in U.S. supermarkets, but in a majority of cases, what we call “yams” are actually orange-fleshed sweetpotatoes. True yams come with a tough, bumpy, dark brown skin and are typically found only in African, Caribbean, and Asian markets. But call it what you will, a sweetpotato “by any other name” would be just as sweet! Sweetpotatoes have 7 grams of naturally-occurring sugar per 114g serving (about 1 medium sweetpotato) that become even “sweeter” with cooking. When sweetpotatoes cook at a certain temperature (the “sweet” spot is 135°F [57°C] – 170°F [77°C]) a natural enzyme (amylase) begins to break down starch molecules into smaller natural sugars. The more time sweetpotatoes spend in that range, the sweeter the result.
If baked to intensify sweetness, are sweetpotatoes still healthy? Cooking low and slow between 135°F [57°C] – 170°F [77°C] results in an increased perception of sweetness. Actual carbohydrate and sugar content remains the same. In fact, dry roasting and baking (vs. boiling) can increase the bioavailability of beta-carotene in sweetpotatoes and may even improve antioxidant activity.
Sweetpotatoes are Confident in the Kitchen
Though often baked, boiled, and mashed for use in traditional “potato-forward” preparations, sweetpotatoes are surprisingly versatile. Try spiralizing them for nutrient-rich gluten-free noodles or cutting into medium slices and grilling for a perfectly-caramelized crust.
Strawberry Sweetpotato Smoothie
For a cooler treat, make a skin-loving smoothie rich in vitamin A and vitamin C by blending orange-fleshed California Sweetpotato puree with strawberries and ice!
Sweet Potato Pavé Recipe with Hot Honey and Rosemary
This tasty appetizer with sweet potato, blue cheese, and walnuts is your new go-to for Thanksgiving, Christmas, or any celebration. Made with CA GROWN sweetpotatoes, it’s rich, delicious, and easy to make in just a few simple steps.
Savory Whipped Sweet Potatoes
Our friend Sarah of The Delicious Life made savory whipped sweet potatoes three ways, because we all need balance in our lives, and a lot of it. Use all three colors of sweet potatoes or any one, and any and all of the toppings!
Need a New Soundtrack for Your Kitchen? Check out This CA GROWN Spotify Playlist:
This article was written by Jenny Heap, MS, RDN
Jenny is a registered dietitian, writer, speaker, and passionate advocate for keeping nutrition simple. She translates the science of nutrition as well as stories from the farm into practical inspiration for everyday kitchens. Her fascination with fresh produce was sparked many years ago when she attended an apple tasting event at Thomas Jefferson’s historic Monticello. Now a self-proclaimed “varietal connoisseur,” she is a champion of all things fresh and flavorful. One of the highlights of Jenny’s career was her work with the Almond Board of California in health and nutrition communications, where she developed a deep appreciation for the California farm families responsible for much of the abundance we see every day in supermarkets across the US.