Eric Adjepong Made His 'Top Chef' Finale Meal Anyway. Phytonutrients protect plants from germs, fungi, bugs, and other threats and can also help prevent disease and keep your body working correctly. Allgold is a variety of sweet potato that was developed in Oklahoma. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Find out about the different types of sweet potatoes like Jewel, Garnett and Japanese as well as how they differ in taste and texture, and how to cook them. Poke a few holes into each potato and place them onto the rack. Check out this post of 66 Paleo sweet potato recipes here. The Top Health Benefits of Sweet Potatoes for People With Diabetes When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Policy. So, when we discussed our favorite types (I know, its the sort of geeky conversation foodies indulge in! There are a few varieties of sweet potatoes that are sold as Cordner cultivars. The Fiber Content of Sweet Potatoes | Healthy Eating | SF Gate Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. So to get a little more clarity about the differences between some of the most common orange tubers, I checked in with Keia Mastrianni, a North Carolinabased writer and oral historian. Sweet Potato vs Yam Nutrition and Benefit Differences, Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Bake for 40 minutes at 350 degrees F. The following video explains how to bake a sweet potato. Cleveland Clinic is a non-profit academic medical center. But there are several different types of sweet potatoes grown worldwide. Download Our Favorite Paleo Recipes For Free. Okinawa sweet potatoes, also known by their Japanese name, beni-imo, have unremarkable off-white or dusty purple skins, but once you slice into them, you're greeted by a rich and vibrant purple flesh rarely seen in nature. Jewels are definitely a go-to variety for baking and casseroles, so pop these spuds in the oven whole or cut them in wedges, toss with olive oil, salt and pepper and roast them at 425 degrees Fahrenheit for 30 to 40 minutes until golden brown. Kevin Garce is a Certified Health Coach who encourages people by informing them on healthy nutrition and food topics important to them. Connor's reaction was scarcely more helpful than my husband's: "Good!" The conclusion: I had high hopes for the sweet potato pie, but the winner in the root vegetable custard pie head to head competition was clear: pumpkin pie still reigns supreme. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. Enter the white sweet potato. From the findings of the study, researchers concluded that purple sweet potato antioxidants boosted DNA synthesis and maintained cell survival and division. So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. Yam Vs. Sweet Potato - Answer All Your Questions 2023 Better to flavor your tuber with fresh herbs or low-fat yogurt. The magazine published an issue exclusively dedicated to sweet potatoes. Cook them until you can stick a fork into them easily (this takes approximately 30-60min). There is also some confusion if sweet potatoes are a type of true potato. You can also slice and cook these tasty tubers on the grill, topping them with a simple herb dressing like minced cilantro, lime juice, olive oil, salt and pepper. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Both typically have brownish skin; though, that can vary depending on the variety. Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. For this reason many people ask, which sweet potato is healthier? Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Purple ones are denser requiring longer cooking times. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. See tables below to compare sweet potato with oatmeal in details. Lets answer which is better, pistachios or almonds? Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. Many people regard the flavor of Covingtons as the best among all the sweet potato varieties available. What are White Sweet Potatoes? Questions about harvesting white potato vs sweet potato. What Are White Sweet Potatoes And Why Aren't They Orange? - Kitchn So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. skin. I quickly learned that there isnt a universal cooking method that suits all varietiesthere are thousands of sweet potato varietals out there, and knowing what youre in for in terms of taste and texture for a few of the most common varieties will help set you on the path to sweet, sweet bliss. But back then, the sweet potato was also white or yellow in color. In addition to coaching clients about them, Ive purchased, researched and consumed both prior to, during and after writing this article. They have tapered ends, a slight curve to the overall shape and are small to medium in size. Thats bad news given the amount of French fries and potato chips in many diets. Color: Dark-purple skins, pale yellow flesh.Flavor: Subtly sweet, nutty, rich.Texture: Dense, starchy, smooth.Best uses: Steaming, roasting. It's not always easy to tell varieties of orange sweet potatoes apart. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Copyright 2021 - NBIP LLC; Operated by Nourishing Brands LLC | Privacy Policy | Disclaimer, Terms, & Conditions | Contact For example, what is the actual difference between oatmeal and oat bran? The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. They should be kept out of the refrigerator in a dark place away from heat. How sweet potatoes and yams compare nutritionally Sweet potato, 1/2 cup (100 grams), baked with skin: 90 calories; 0 grams fat; 20 grams carbohydrate Click To Download Your Paleo Diet Food List. Although they have a bluish-purple color, their texture is dry and starchy with a mildly sweet and bitter aftertaste. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. We recommend that you do your own independent research before purchasing anything. In addition, a review published in the Annals of Neurology in November 2012 concluded that carotenoids may play a role in preventing or delaying Lou Gehrig's disease (ALS). A guide to sweet potato varieties: How to choose, prep and store them Potato vs. sweet potato: which is healthier? | body+soul - bodyandsoulau They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. Be careful with the toppings you add afterward, though and make sure to eat the skin. Potatoes vs Sweet Potatoes - Nutritionist Pro Sweet Potato vs. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation." Sweet Potato Varieties | sandhill We recommend that you do your own independent research before purchasing anything. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. Fried Fish Vs Fried Chicken: Is Fried Fish The New Fried Chicken? Which Sweet Potato Is the Healthiest? | livestrong Sweet Potato vs. Potato: Are Sweet Potatoes Really Healthier? Yam Soft sweet potato with a copper skin and deep orange flesh. Japanese sweet potatoes, aka white sweet potatoes, have a pale yellow interior and purple skin. We Compare. Jewels have a long elliptical shape, a mildly sweet taste and fairly firm texture and a lot of moisture, making them excellent all-purpose sweet potatoes. Because of the diversity of sweet potato viruses, it is important to monitor and . Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. The identifying feature of the Carolina Ruby is the deep reddish-purple smooth skin that covers bright orange flesh. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. It helps the body get rid of excess sodium reducing fluid build-up. There are so many different ways to incorporate these nutrient-dense veggies into your diet. In 100g of sweet potato there are about 20g carbs, 1.6g protein and 86 calories. Unlike most other sweet potatoes, this Japanese variety has drier flesh. Employed in a healthcare facility, he's worked with nutritionists and staff. Jewel sweet potatoes can be cooked in a few different ways. They're naturally sweet and nutty with a more robust flavor than traditional sweet potatoes. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. What Are Japanese Sweet Potatoes? Though they can get watery, jewels and Beauregards are both excellent all-purpose sweet potatoes. The flesh is either creamy white or bright yellow, and the potato has a sweet taste that you can enjoy just from steaming it. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. So, how should you cook potatoes or sweet potatoes to get the most benefit? While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin. Tryptophan is the precursor of serotonin and melatonin. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. Okinawa sweet originated in Central and South America but are locally grown in Hawaii. How to Cook Purple Yams: Baked, Boiled or Roasted, Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Yes, sweet potatoes tend to have a lower GI, slightly more fibre and beneficial beta-carotene, but white potatoes are richer in potassium and are one of the few sources of gut-loving resistant starch. These Hawaiian sweet potatoes have a delicate sweet taste and smooth texture. Purple sweet potatoes have a beige outer skin with a purple flesh inside. If you are making pie, the purple sweet may lack the sweetness needed. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. "Both terms are correct though. Sweet Potato vs Rice: Which is Healthier? - Healthagy Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. A typical question asked, is soybean oil better than olive oil? I've long believed that the sweet potato is a perfect foodit's filling, flavorful, easy to make, and, according to the internet, relatively nutritious. If you're looking to show off that beautiful purple hue, she suggests steaming them and pureeing them into a smoothie or soup. Sweet potatoes are a popular vegetable in North America where they are also called yams. Color: Purplish-red skins, deep orange flesh.Flavor: Sweet.Texture: Slightly stringy, juicy when cooked.Best uses: Mashing and in baked goods and desserts (candied yams, biscuits). The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. SKIN Purple and fairly smooth. While both potatoes are rich in vitamin C, copper, vitamin B6, fiber, and potassium, potatoes are ahead in manganese, and sweet potatoes are ahead in iron. They're perfect for roasting whole or sliced into fries. Sugar: A 100-gram serving of baked sweet potato contains 6.5 grams of sugar and a 100-gram serving of baked white potato contains 1.4 grams of sugar, making white potato the winner by a small margin. Best Uses for Adirondack Blue Potato: Boiling, roasting, or steaming. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. Sweet Potatoes 101: Nutrition Facts and Health Benefits Elazar Sontag is a writer from Oakland, California, living in Brooklyn. The average price for sweet potatoes is $0.99 per pound. "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. NOTICE: The information contained or presented on this website is for educational purposes only. First of all, jewel sweet potatoes are a particular variety that is prized for its delicate flavor and beautiful appearance. FLESH Orange. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Let this not-at-all-exhaustive guide act as a doorway into the vast and incredible world of Ipomoea batatas (that's science for "sweet potatoes"). Yams vs Sweet Potatoes: What Are The Differences & Similarities? Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. Policy. This variety is also called the soft sweet potato and has reddish-brown skin with bright, orange flesh. When looking at either one at the market, always choose large ones which feel firm. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. In these countries, the orange and white flesh varieties are the most popular. Generally more round (fatter) than the Stokes purple variety, which are more elongated. Sweet potato skins can be in a range of colors such as pink, red, orange, creamy white, copper, and light tan. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. Chef Julie Andrews, RD, tells LIVESTRONG.com that she searches high and low for Garnet sweet potatoes every winter specifically earmarked for her favorite sweet potato casserole recipe. Itll add some variety to your diet.. This versatile starchy root vegetable is identified by its rose-colored skin and intense orange flesh. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. Olive Oil vs Soybean Oil: Which of the Oils is Better? The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. When cooked, Envy sweet potatoes have a mildly sweet taste and moist flesh. Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. The facts presented are offered as information only - not medical advice - and in no way should anyone infer that we or anyone appearing in any content on this website are practicing medicine. True yams are tuberous roots in the genus Dioscorea belonging to the family Dioscoreaceae. Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. To me, it seems that garnets are slightly more reddish in color on the outside. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. Many people confuse sweet potatoes with yams. So, for example, a baked sweet potato actually has a higher GI than a boiled white potato. Sweet potatoes have rosy brown skin and bright orange flesh while yams have a dark brown, bark-like skin and white flesh, and grow to be much larger than sweet potatoes. Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. They are generally starchy and slightly sweet, but range in shape, color and texture, each with its own unique taste profile. These potatoes have golden skin and bright orange-pinkish flesh, making them a popular choice for holiday dishes. In addition to being a potent antioxidant, anthocyanins may possess anti-inflammatory, anti-microbial effects, in addition to helping to protect against obesity, diabetes, cardiovascular disease and cancer, according to a study published in Food and Nutrition Research in August 2017. One cup of cooked brown rice is about 195 grams. Idaho vs Russet Potatoes Are They The Same? We. Christy Wilhel. Their flesh is slightly stringier and more juicy than some other varieties when cooked, so they're good for mashing and incorporating into baked goods and desserts. The following are the amounts and nutrients per one cup: Lets now talk about a couple of nutrient differences between an orange sweet potato and a purple sweet potato. (3, 4), Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. Adding Yam Syrup For An Extra Layer Of Sweetness: How To Make A One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. Sweet Potato Vs. White Potato: Which Is Healthier? RDs Explain The flesh is dryer in texture and tastes starchier than other types. Sweet Potato vs. Butternut Squash: A Comparison. Purple sweet have a rich taste with a wine-like flavor. Your body converts the beta carotene into off-the-charts levels of vitamin A. What Is Boniato? Benefits, Recipes, Nutrition & More - Abasto The other cultivar is from Oklahoma and is called the Cordners Red. These fat-soluble compounds are found in the retina, lens and macula of your eyes. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 10. Lets Compare, Red Potatoes vs Russet Potatoes: The Differences, Review on nutritional composition of orange-fleshed sweet potato and its role in management of vitamin A deficiency, Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention, How Potassium Can Help Control High Blood Pressure, The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach, Research Advances of Purple Sweet Potato Anthocyanins: Extraction, Identification, Stability, Bioactivity, Application, and Biotransformation, Purple Sweet Potatoes from East Java of Indonesia Revealed the Macronutrient, Anthocyanin Compound and Antidepressant Activity Candidate. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total. Sweet Potato Nutrition Facts and Health Benefits - Verywell Fit It is estimated that a normal potato has around 2 grams of protein while a sweet potato has around 1.25 grams of protein. Blood sugar and the glycemic index. Though many grocers use the terms "yam" and "sweet potato" interchangeably, the two are far from the same. Let's take a look at the nutrients contained in each potato. For example, the Okinawa purple sweet potato variety from Japan has beige skin and dark purple flesh. Since pistachios and almonds provide many nutrients some of my clients wonder if one is better. Braising these taters, or cooking them low and slow, gives them a silky texture. Sweet potatoes are a type of root vegetable that look and taste different from regular potatoes. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. SKIN Orange/copper. Purple sweet potatoes and sweet potatoes can be stored together in a cool, dark place at a temperature between55F and 60F. What's the Difference Between Pastrami and Montreal Smoked Meat. They are all comparable in nutrition, so it really comes down to your personal preference for taste, texture and how you want to use them in your favorite recipe. For this reason many people wonder if theyre the same or differences. Red potato vs Sweet potato - In-Depth Nutrition Comparison - Food Struct You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. If you are looking for one of the sweetest types of potato, then this Hernandez variety is one of the best. Store them anywhere from 55F to 60F and keep them out of the refrigerator. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. What's the Difference Between Yams and Sweet Potatoes? - Food Network Orange SKIN Deep purple. What's the Difference Between Sweet Potatoes and Yams? They're even more moist than jewels or Beauregards, which makes them great for baking projects; they're our ideal sweet potato for pie, mashed sweet potato casserole, and nice and simple mashed sweet potatoes. Their bright orange color isn't the only reason we've been led to believe that sweet potatoes are healthier than white potatoes. Purple sweet potato is not considered to be high in sugar. The dark-red skinned tubers have a long oblong shape similar to yams. This is the most common sweet potato variety in American grocery stores, and the one you'll find at pretty much every market. There are two main common variations of purple sweet potato. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. The purple color is not manufactured but an entirely natural process. Some of the publications of DOST are spelled "sweet potato" and "sweetpotato." One Facebook user explained that both spelling styles are correct. Red Bliss Potatoes. If youre interested about how pumpkin compared for health and nutrition, check out my article here. No added sugar, maple syrup or honey necessary! Get fresh recipes, cooking tips, deal alerts, and more! The Thanksgiving pie showdown: Pumpkin vs. Sweet Potato Traditional potatoes the kinds used to make fries, potato mash, and roast potatoes are from the nightshade family Solanaceae. The mix-up between yams and sweet potatoes originated from the trans-Atlantic slave trade. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. Advertising on our site helps support our mission. Hernandez sweet potatoes have red skin, an oval to oblong shape that tapers at one end, and moist orange flesh. Yams have toxic and rough skin that is more difficult to peel, while sweet potato skin is edible, smooth, and easy to peel. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. Both typically have brownish skin; though, that can vary depending on the variety. Put the steaming rack into the pressure cooker pot and add in 1 cup of water. Having many similarities between the two, many people wonder about their differences. Data from five long-running cohort studies including over 1 million participants found that the beta-carotene found in sweet potatoes was associated with a 15-percent reduced risk of ALS. Sweet potatoes with orange flesh are high in beta-carotene, which gives that yellow, orange, and red coloring to fruits, plants and vegetables. Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. 2. They are native to the Americas but grown in many parts of the world. While . Ube yams (Dioscorea alata) shouldnt be confused with sweet potatoes because they are from the family Dioscoreaceae. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. Depression and anxiety can contribute to difficulty sleeping. Japanese sweet potatoes are my favorite, so delicious! Garnet sweet potatoes are a popular variety due to their mildly sweet taste and moist texture. Hannah Sweet Potato Fat. Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your bodys cells from damage and diseases like cancer. Yam vs. Sweet Potato - Jessica Gavin Beauregards have purplish-red skin and a deep orange interior. Place the potatoes either into the water or onto a steaming rack. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. Advertising on our site helps support our mission. Sweet potato Firm sweet potato with golden skin and lighter flesh. You can purchase them all year round, and the most common types in the U.S. are the: These three are the most common and usually have orange, rose, or reddish-colored skin. The quantity needed in recipes doesnt change when substituting one potato for the other. Yukon Gold Potato vs Russet Potato: Whats The Difference?