The sweet potato plant is native to the tropical regions of the Americas, and its cultivation likely dates back to prehistoric times. These days, it’s grown across the globe, with China, Nigeria, and Tanzania being top producers, reports World Atlas. Within the United States, North Carolina grows the most sweet potatoes of any state, according to 2019–2021 data (PDF) from the U.S. Department of Agriculture (USDA). California and Mississippi are among other top producers in the United States. Whole, unpackaged yams, which are native to Africa and Asia, are starchier and drier than sweet potatoes and belong to the Dioscoreaceae family of plants. The two are so unrelated that they don’t even belong to the same class of flowering plant. The sweet potato is a dicot, with two embryonic seed leaves; the yam is a monocot, with only one embryonic seed leaf, notes the Library of Congress. So, why the confusion over names? Sweet potatoes come in firm and soft varieties, and producers wanted to differentiate the two, explains the Library of Congress. When soft varieties were first grown commercially in the United States, the crop workers were enslaved African people, who started calling them “yams” given their close resemblance to the staple African crop. The producers and shippers followed suit to distinguish soft and firm sweet potatoes commercially. But other distinguishing features of yams include dry, starchy flesh similar to white potatoes, and a dark brown, bark-like skin, according to the North Carolina Sweet Potato Commission.
Calories: 114Protein: 2.1 grams (g)Total fat: 0 gCarbohydrates: 26.7 gTotal dietary fiber: 4 gTotal sugars: 5.6 gSodium: 73 milligrams (mg)Cholesterol: 0 mgCalcium: 40 mgIron: 0.8 mgVitamin C: 3.2 mgVitamin A: 18,900 international units
Sweet potatoes are also a great source of vitamin C, a powerful antioxidant that plays a key role in immune system health, connective tissue development, and wound healing, per the NIH. Look to tubers like sweet potatoes for vitamin B6, potassium, and dietary fiber, recommends the Harvard T.H. Chan School of Public Health. Sweet potato leaves are increasingly being recognized as a go-to source of polyphenols, micronutrients that have been studied for their antioxidant properties. A review published in Molecules in 2021 suggests that eating antioxidant-rich foods like sweet potato leaves may be associated with a decreased risk of inflammation-related chronic diseases, such as heart disease and diabetes, as well as cancer. According to the Cleveland Clinic, sweet potatoes are slightly lower in carbohydrates, but they offer roughly the same amount of satiating fiber, which means you’re likely to feel fuller for longer (and, in turn, potentially eat less). And while white potatoes have slightly more calories per serving, they also have more protein — another satiating nutrient. Both contain roughly the same amount of vitamin C, while sweet potatoes offer more vitamin A. White potatoes, however, contain more potassium. Any hopes that the sweet potato has weight loss–promoting properties are preliminary. A previous study observed that a protein contained in the wastewater made from processing sweet potato starch inhibited weight gain in mice that were fed a high-fat diet. The mice that were fed the protein had lower body weight, liver mass, cholesterol, and triglycerides, as well as higher levels of hormones that control hunger. The researchers called for human intervention studies to confirm that effect in people. A boiled sweet potato has a GI of 44, whereas a boiled white potato has a GI of 82. But another measure gives you an even better picture of which has the ability to raise your blood sugar higher: glycemic load. According to Oregon State University, that’s calculated by multiplying the GI by the number of carbohydrate grams in a serving and then dividing that value by 100. According to Tufts University, roasted and boiled potatoes have roughly the same GI load, followed by baked potatoes and then mashed varieties (which have the highest GI value). Another point to consider is the composition of the overall meal. Eating protein and healthy fats with a starch like a sweet potato may help reduce blood sugar spikes. Needless to say, adding sweeteners like honey or toppings like marshmallows will boost GI, so skip these additives and let the vegetable’s natural sweetness shine through instead. If needed, sprinkle your sweet potato with a pinch of salt and pepper — or perhaps a dash of cinnamon. Even then, check with your doctor or registered dietitian to find out the portions that are right for you.
Storage
Store your sweet potatoes in a cool, dry, well-ventilated place (like a basement), but not in the refrigerator, as that will result in a hard center and bad taste. Stored and handled properly, they will last up to two weeks, according to the North Carolina Sweet Potato Commission. There are numerous other ways to enjoy sweet potatoes as well. Aside from baking them in their skin (with no salt or added fat), you can try sweet potatoes oven roasted with garlic and olive oil, cooked on a grill while wrapped in aluminum foil, or boiled. More indulgent treats include sweet potato chips, sweet potato wedges, sweet potato pudding, and twice-baked sweet potatoes, among a multitude of other yummy preparations. In theory, this could be effective, because sweet potatoes are high in vitamin A, the nutrient which retinoid compounds are derived from. As the American Academy of Dermatology Association explains, over-the-counter and prescription-strength retinoids have been historically used to treat acne, but they may also be used to treat hyperpigmentation and fine lines or wrinkles. But to assume that the benefits of the vitamin A in a sweet potato could be absorbed through the skin or hair is a leap. In any case, at least you know that eating sweet potatoes as part of a balanced diet can help keep you glowing with good health! Leaching, a process that involves soaking the vegetables for at least two hours before cooking them in water — can help pull some of the potassium out of a sweet potato, per the National Kidney Foundation. But anyone with compromised kidneys should consult their doctor or renal dietitian before eating sweet potatoes.
