Vitamin A, fiber, and protein are three health benefits of sweet potatoes that can potentially help people with diabetes manage their blood sugar, lose weight, and reduce insulin resistance. That's thanks to early 20th-century Southern farmers, who began using "yam" to refer to the newer, orange-fleshed varieties of sweet potatoes they were cultivating, as a way to differentiate their product from the white-fleshed sweet potatoes Americans were already familiar with. Beta Carotene also helps promote vitamin A in the body as well as promotes eye health. Slower digesting than oats, therefore providing a longer lasting supply of energy. Purple sweet potatoes have a firm, meaty texture. When boiled, purple sweet potatoes have a lower GI than regular sweet potatoes. Mix well with a fork. The more potassium, the more sodium your body will lose. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Sweet Potatoes vs. Yams vs. White Potatoes - thenutritionwatchdog.com Sweet Potato vs. Potato: What's the Difference? - Healthline They are your grocery store potatoes, she says. Blood sugar and the glycemic index. SKIN Reddish/Dark Orange. In some countries, purple sweet potatoes are used to color toppings on baked goods. Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Real yams are native to Asia and Africa, and have scaly brown skin surrounding very starchy white flesh. Heirloom sweet potatoes refer to varieties of root vegetables that are old cultivars or heritage varieties. However, they should be avoided by people who have kidney stones. Other nutrients like the antioxidant anthocyanin and vitamin C possess anti-inflammatory properties protecting against disease and illness. When finished, they'll be creamy, smooth, and rich. Thousands of different varieties exist today. We Compare. One cup of cooked white rice is about 158 grams. The skin is often purple or red with a textured, semi-rough feel and some shallow eyes. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. It may surprise you to learn that the tubers many refer to as yams are actually varieties of sweet potato. They are delicious when baked, mashed, pureed or whipped. Sweet Potato vs Russet Potato: Which Potato is Better? Allow me to preface this with I don't know much about farming. These sweet starchy root vegetables have light purple, sometimes red skin, and white flesh. 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. The Health Benefits of Sweet vs. Regular Potatoes - HuffPost Cook on high pressure for 15-20 minutes. You can roast sweet potatoes, use them in casseroles, or bake with them. *Percent Daily Values based on a 2,000 calorie diet. The following table is a side-by-side comparison of the nutrients: Sweet Potato Cooked (100 g) Russet Potato Cooked (100 g) Calories: 90: 95: Protein: 2.01 g: 2.63 g: Carbohydrates: 20.7 g: 21.4 g: Fiber: 3.3 g: 2.3 g: Fat: 0.15 g . These orange-fleshed sweet potatoes pack a lot of moisture, and take well to boiling, baking, and making into casseroles. If you are among the many people who suffer from stress, anxiety or depression, eating sweet potatoes may help, due to their high magnesium content 30.8 grams or 7 percent DV per serving, per the USDA. What's the Difference Between Yams and Sweet Potatoes? - Food Network Golden Sweet. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. The Best Types of Sweet Potatoes for Roasting - Real Simple Garnets are oblong tubers that have dark-orange to red skin with deep orange-colored flesh. According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Yams are a starchier and drier root vegetable. So, when we discussed our favorite types (I know, its the sort of geeky conversation foodies indulge in! FLESH Orange. Potato or Sweet Potato: Which Is Healthier? - Cleveland Clinic They're perfect for roasting whole or sliced into fries. Want more Paleo sweet potato recipes? Consuming one regular sweet potato provides 730% of the daily value for vitamin A. As with all varieties of sweet potato, these are rich in fiber and vitamin C. Creamsicle sweet potatoes get their name from the cream-colored skins and extremely sweet flesh. These are the 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. Traditionally, Korean sweet potatoes are roasted or steamed and served as a snack. Yam Soft sweet potato with a copper skin and deep orange flesh. The flesh is dryer in texture and tastes starchier than other types. Potatoes vs Sweet Potatoes - Nutritionist Pro Rest assured, either variety is a good choice nutritionally - so say goodbye to sweet potato favouritism and hello to all kinds of taters. Sweet vs White Potato: Which is Better? - Kay Nutrition There are a few varieties of sweet potatoes that are sold as Cordner cultivars. Yams vs Sweet Potatoes: What Are The Differences & Similarities? In sweet potato and in oatmeal most calories came from carbs. Which Is Healthier? King and Coho salmon vary in size, flavor, and, Read More Coho Salmon vs King: Whats The Difference?Continue, As a Certified Health Coach informing clients about different nuts is part of my job. The Japanese sweet potato is perfect for braising, boiling or stir-frying. Conclusions, published in Preventive Nutrition and Food Science in June 2016, reported that all colors of potatoes were similar in polyphenol content, but the purple-fleshed potato had the highest content of anthocyanin antioxidants, while white-fleshed sweet potatoes had the lowest amount. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. They absorb harmful high-energy light waves, such as the sun's ultraviolet rays and blue light, according to Harvard Health. Lets CompareContinue. 17. Hannah sweet potatoes are perfect mashed as a side. (8). Fat. White-fleshed sweet potatoes like the Hannah were some of the first to be farmed and eaten in America. Although their color is similar to regular starchy potatoes, they have an oblong shape that tapers at either end. When cooked, it is sweet, creamy, moist and dense, making it an ideal candidate for soups and stews. What are White Sweet Potatoes? Get fresh recipes, cooking tips, deal alerts, and more! The taste of Carolina Rubys is described as mildly sweet with delicious moist flesh. Sweet potatoes originated in North America, first joining market shelves alongside the white potato as far back as the late 1600s. The main reason? 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. The longer cooking time will make it moister. 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. Color: Light orange skins, orange flesh.Flavor: Lightly sweet.Texture: Moist, watery.Best uses: Boiling, baking, in casseroles. Fried Fish Vs Fried Chicken: Is Fried Fish The New Fried Chicken? Atlantic Mackerel vs Spanish Mackerel Are They The Same? The O'Henry sweet potato is incredibly versatile. Sweet potatoes have a moderate glycemic index and is considered safe for most people. A humid basement or root cellar is the best area. When cooked, Envy sweet potatoes have a mildly sweet taste and moist flesh. They can both be baked, roasted, mashed or grilled. Depending on where you live, it may be difficult to find purple sweet in the local stores. In addition to being sweet and flavorful, they retain their lovely orange hue even after baking. (2), Theyre a good source of antioxidant nutrients and compounds, including vitamins A, C, E, and K. Purple types are also high in anthocyanins, flavonoids that has been shown to have beneficial effects for liver health. All nutrition data based on baked sweet potato with skin and baked white potato with skin. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Andrews finds the purple variety to have a bit of a nutty taste, so she recommends roasting purple sweet potatoes whole and sprinkling with salt, pepper and turmeric. "Macronutrient-wise, both potatoes clock in at very similar values. Yam vs. sweet potato: Which one is healthier for you? Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. The magazine published an issue exclusively dedicated to sweet potatoes. Roast at 400F for 25 minutes, broil for 5 minutes. Stokes purple has a moist and starchy texture and a mildly sweet floral taste. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. Keep in mind that because these sweet potatoes are quite dense, they shouldn't be substituted in recipes that call for orange sweet potatoes, as the baking times and moisture levels won't line up. Like the Hannah, Okinawa sweet potatoes are denser than orange varieties. Sweet Potatoes 101: Nutrition Facts and Health Benefits Purple sweet potatoes and sweet potatoes can be stored together in a cool, dark place at a temperature between55F and 60F. If you are looking for one of the sweetest types of potato, then this Hernandez variety is one of the best. Beauregards will break down slightly when cooked, and when roasted, while they'll still hold their shape, they don't maintain the same chewy bite that other varieties do. Many people confuse sweet potatoes with yams. If you're looking to show off that beautiful purple hue, she suggests steaming them and pureeing them into a smoothie or soup. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. Stokes from North Carolina originally but is grown commercially in Central California. Stokes purple sweet potatoes are one of the most popular purple cultivars. Christy Wilhel. Flavor was not the primary goal for the production of these varieties. That doesnt mean that Beauregard, jewel, and garnet sweet potatoes dont serve their purpose in all sorts of recipes, but compared to some other varieties, their flavors and textures are mild. Another group suggested that sweet potatoes are a vitamin A 'superfood', putting them way ahead of their white potato competitors. On the bright side, this means you're highly unlikely to accidentally purchase a yam at your local supermarket. Covingtons have a distinct rose-colored skin that is often speckled with small spots and super sweet firm, dense bright orange flesh that stays vibrant when cooked. The Covington variety of sweet potato is particularly popular in the south. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. The traditional sweet potato and the purple sweet potato are two of the most common. Picking a Winner in 7 Food Fights, Heres the Deal With Your Junk Food Cravings, Recipe Adventure: 10 Ways To Cook and Bake With Cinnamon, Everything to Know About Spaghetti Squash, 6 Sore Throat Remedies That Actually Work. So if youre looking to keep your diet low in carbs, you might want to look for other alternatives lower on the glycemic index. The orange sweet potato was cultivated in the 1930s and it was larger, sweeter, more moist, and fleshier compared to the smaller, yellowish, and drier-fleshed varieties. While most sweet potato varieties are delicious and incredibly versatile, knowing what type you're dealing with can help you choose a cooking method and sweet potato recipe that may be better suited for that spud. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. Yams vs. Sweet Potatoes: What's the Difference? What Is a Yam? | The How long do purple sweet potatoes last? One of the things that always bothered me when living in China was I couldnt tell what type of sweet potato I was buying. Potatoes vs Sweet Potatoes - We Compare them The Japanese sweet potato has more starch than other varieties. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. Coho Salmon vs King: Whats The Difference? Japanese sweet potatoes are medium to large in size with a cylindrical, oblong shape and rounded tapered ends. Ipomoea batatas is the botanical name for all varieties of sweet potato. Hannah sweet potatoes shouldn't be substituted in recipes that call for orange sweet potatoes due to its denser texture. These fat-soluble compounds are found in the retina, lens and macula of your eyes. They are native to Polynesia and the Central and South America region, domesticated more than 5,000 years ago, and grown worldwide today. The O'Henry sweet potato is white on the inside like a regular potato, with thin, pale, reddish or tan skin. What Are Japanese Sweet Potatoes? Purple sweet potatoes have a rich taste, almost wine-like flavor with a creamy texture. This is a good choice of vegetable to add to stews or you can roast the sweet potatoes in the oven. The purple root vegetable has purple skin and purple fibrous flesh that has an earthy and slightly sweet taste. TASTE Pretty sweet and fairly firm inside (Hannahs are considered a dry or firm meaning that the flesh is pretty firm and dry when cooked). Most people may think they are a member of the potato family 1. Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Popular varieties of soft sweet potatoes are the Jewel Yam and Garnet Yam. Sweet potatoes contain more beta-carotene than purple sweet potatoes. Sweet potato covers your daily need of Vitamin A RAE 107% more than Red potato. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. Sweet potatoes have a bronze outer skin with anorange flesh inside. Sweet potato skins can be in a range of colors such as pink, red, orange, creamy white, copper, and light tan. Keeping them in the refrigerator produces a hard center and an unpleasant taste. This is the only true yam on our list and it has thicker skin than sweet potatoes. Coat potatoes in ghee, lay flat on a sheet pan. Those have both names on the label but are not yams. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. One type of sweet potato popular in the southern states in the U.S. is the White Delight variety. Sweet potatoes are a fantastic source of vitamins and minerals especially vitamin A. King and Coho salmon are both great for high-quality meals, but its important to understand their differences. Perhaps unsurprisingly, boiled sweet potatoes contain more than 14 times the amount of sugar of regular boiled potatoes (11.6g compared to 0.8g per 100g). The other cultivar is from Oklahoma and is called the Cordners Red. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. Over the course of my years of near-religious sweet potato consumption, I've bought pretty much every shape and shade of sweet potato on grocery store shelves. Purple potato may be more difficult to find in traditional supermarkets. Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. Although some people think sweet potatoes and yams are the same thing, yams come from a completely different plant related to grasses and lilies. 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 One medium, 5-inch sweet potato, cooked, provides 23.6 grams or 8 percent of your daily value (DV) for carbs, according to the USDA. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolics, antioxidant content and total soluble dietary fiber. Sweet potatoes come in a variety of colors, both inside and out. This variety of sweet potato was developed using Beauregards and has a distinct oblong shape and tapered ends. Not just in how they taste, but in how they are grown, the timing for planting them, and much more. Bottom line: The glycemic index misses a lot of important information. Interestingly, they can come in various varieties, each having different flavors, sizes, shapes, textures, and firmness. Sweet Potato vs Rice: Which is Healthier? - Healthagy Sometimes referred to as the Ube sweet potato, this tuberous root is actually a type of purple yam. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. and are quickly gaining in popularity in the U.S. because of their unique color. Serving Size: 1 medium potato Calories: 177 Fat: 0.26g Carbohydrates: 42g (6g fiber) Protein: 2.29g Vitamin A: 4%* Vitamin C: 43%* Calcium: 3%* Iron: 5%* Potassium: 1224mg (35%*) Vitamin B6: 22%* Manganese: 30%* Jewel Sweet Potatoes SKIN - Orange/copper. The popular Hannah batata (sweet potato) has light tan skin and yellow flesh. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. Sweet potatoes, on the other hand, have a smooth, reddish skin and a softer flesh after cooking.
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