Sweet potatoes are as American as apple pie. Native Americans were growing sweet potatoes when Columbus came in 1492, and by the 16th century, sweet potatoes were being cultivated in the southern states, where they became a staple in the traditional cuisine according to the North Carolina Sweet Potato Commission. With their delicious sweetness and mild flavor, sweet potatoes take to a variety of ethnic seasonings, making them a go-to ingredient no matter what the season.
These nutritious tubers are very versatile. Sweet potatoes come in a variety of colors, including orange, white, and purple. Orange and purple sweet potatoes are high in antioxidants, which help fight inflammation and may protect against cancer. All sweet potatoes give you vitamins A and C, fiber, and potassium.
One cup of cooked sweet potato with skin provides 6.6 grams of fiber, about one-fourth of your daily fiber recommendation. The fiber in sweet potatoes feeds the “good gut bugs” that are important for gut health and keep you regular. The vitamin A prevents vision loss and improves eye health. The vitamin C promotes healthy skin, helps heals wounds, and enhances immune function. Potassium helps maintain healthy blood pressure.
What is the difference between a yam and sweet potato? The truth is what you’ve been calling a yam is most likely a sweet potato. Even more, it’s possible that you’ve never even tasted a yam.
That sweet, orange-colored root vegetable that you love so dearly is actually a sweet potato. Yes, all so-called “yams” are in fact sweet potatoes. Most people think that long, red-skinned sweet potatoes are yams, but they really are just one of many varieties of sweet potatoes.
A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. It is rough and scaly and very low in beta carotene.
Depending on the variety, sweet potato flesh can vary from white to orange and even purple. The orange-fleshed variety was introduced to the United States several decades ago. In order to distinguish it from the white variety everyone was accustomed to, producers and shippers chose the English form of the African word “nyami” and labeled them “yams.”
Today the U.S. Department of Agriculture requires labels with the term ‘yam’ to be accompanied by the term ‘sweet potato.’ Despite the label regulations, most people still think of sweet potatoes as yams regardless of their true identity.
Sweet potatoes are almost always sweeter than yams. They have versatile flavor easily altered by cooking methods. You can enjoy sweet potatoes in many ways—mashed, grilled, steamed, microwaved, or even in pancakes.
Proper storage procedures prevent sweet potatoes from bruising or spoiling. Avoid storing sweet potatoes in the refrigerator, which will produce a hard center and unpleasant taste. Instead, store your sweet potatoes in a cool, dry, well ventilated container. For best results, store them in a basement or root cellar away from strong heat sources.
Visit the North Carolina Sweet Potato website for more information.
Article release November 30, 2020
