Are Sweet Potatoes the Healthiest Vegetable?
Twenty years ago, our Almanac declared sweet potatoes to be the “healthiest vegetable of them all.” This fleshy root vegetable is indeed highly nutritional and low in calories, and, for the chef, it is easier than pie to use.
Sweet Potato Facts and Health Benefits
Did you know that before George Washington became a general and the first U.S. President, he was a sweet potato farmer? These tasty tuberous vegetables are native to the Americas and are a great addition to your diet. Here are just a few fun facts about the sweet potato and its myriad benefits:
A Sweet Potato is not a Potato … Nor a Yam
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- “There is one thing that a sweet potato is not. And that is a potato.” A sweet potato is a root. Potatoes are tubers. Since sweet potatoes are unrelated to white potatoes, the two should not be used as substitutes when cooking.
- The orange-fleshed sweet potato is often called a yam. Again, the two are unrelated. True yams are starchy, underground tubers that likely originated in Africa. See the difference between yams and sweet potatoes.
#1 Most Nutritious Veggie?
- Sweet potatoes as the #1 most nutritional vegetable,with more nutrients than even spinach or broccoli!
- Benefits of the sweet potato include high levels of Vitamins A and C, iron, potassium, and dietary fiber.
- Especially important is the high percentage of beta-carotene found in sweet potatoes. This is converted into Vitamin A, which has the ability to reduce the risk of certain cancers.
- Sweet potatoes because they have almost no fat which also makes them great for those watching their weight. With their low carbohydrate content and high fiber content, sweet potatoes keep you full for longer and give you all the essential nutrients.
Easy to Grow in the Garden
- Sweet potatoes aren’t just nutritious, but also fairly easy to grow and harvest.
- The tropical origin of the plant means that it is drought- and heat-tolerant and susceptible to very few pests and diseases. Sweet potatoes grow best in the southern United States or other warm parts of the country, as the crop can not tolerate the cold.
- However, sweet potatoes can be cultivated in northern climates if planted after the soil has warmed in the spring and harvested before the first frost in the fall.
See more information on growing and planting sweet potatoes.
Sweet Potatoes in the Kitchen
- Do NOT refrigerate sweet potatoes unless they have already been cooked. Refrigeration prior to cooking will harden the core of the vegetable, create sunken spots, and create an off-taste. This will lead the vegetable to spoil much faster than at if it had been at room temperature.
- Store sweet potatoes in a dry, cool place (55 to 60° F). They can keep for weeks. Do not wash sweet potatoes until you plan to use them; any moisture promotes spoilage.
- Sweet potatoes taste best when baked. They can be scrubbed, poked with a fork, and baked at 400°F for 35 minutes to an hour, until they give a little when you squeeze them.
Our Favorite Sweet Potato Recipe
Sweet potatoes are not only delicious but also easy to cook and very versatile. Turn sweet potatoes into fries or chips. Bake or boil them to make a side for meat dishes. Sauté them along with other vegetables. See 10 delicious sweet potato recipes.
Try sweet potatoes in this fantastic recipe for Pecan-Crusted Sweet Potato Casserole.
Photo by Becky Luigart-Stayner
Do you like sweet potatoes—either growing them yourself or simply enjoying them at dinnertime? Let us know your favorite recipes for sweet potatoes below!
Catherine Boeckmann
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Very informative
Thank you
I never thought I liked sweet potatoes because they were always served, well, sweet! Not until I had the escalloped did I realize how amazing they are savory! Now my favorite way to eat them is roasted with some olive oil, herbs, and onions! They are one of my all time favorites now!
I just found a 1+# red skinned white flesh sweet potato in a large flower urn that had cascading ornamental sweet potato vine. It looked like a fat "budda" with a tiny head. I did cut it open, it was fibrous and hard, had split around the middle a few times. Have had small ones before. Wonder if they are edible. they are a sweet potato slip after all.
I always us the last scraps of my sweet potato peelings in the spring as my starts. So easy just bury them where you want them to grow and POOF! A half bushel of new sweet potatoes come fall! It really is like magic. One thing not mentioned in the article is that sweet potatoes help balance blood sugar levels as does the cinnamon we love to put on top of them when baked. I have to say outside of sweet potato pie, I prefer my sweet potatoes savory. I fry them or make curry with them. Hooray for sweet potatoes!!!!
Covington sweet potato slips arrived the end of May this year (2021) and I planted them in two deep bins. Receiving full sun, lots of water these heavy feeders LOVED sun and heat. Am in Pine, AZ so elevation is 5600’ amd our summers get into the 90’s. But they loved it! They developed into absolutely delicious sweer taters and I have given away several to neighbors, relatives and our general contractor (remodeling kitchen). Still have a bunch left and even small ones to cook and feed our Sheltie!
Easy to grow and heavy producers! No pests and no disease..HIGHLY RECOMMENDED!
Hi, I'm trying to find out if sweet potato crops, conventionally grown, are desiccated (spraying herbicide to kill the plant) at harvest in Canada. Does anyone know? I need to know so I can choose organic sweet potatoes if this is the case. Thanks, dee dee
I love sweet potatoes with a bit of sea bass on the side. As soon as I see a sweet potato I jump for joy and cant help but shout "so anyway I started blasting". I am silly lol
I cut mine into +/-3/4" pieces, freeze them for cooking later.
I steam them for 7 minutes.
The flavor is great & they are still a bit crunchy
I just dug up 3 beautiful sweet potatoes from my garden. Do I need to harvest all of them now or can they be left in the ground? In raised bed, temperature is in 60s today but will get into 30s at night.
Looks like one to me
