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. Very similar in appearance to garnets, Jewel sweet potatoes also have deep orange, sweet-tasting flesh. Their skins can be various shades of brown, yellow, orange, red or purple. Ube purple yams are a staple food in Asian countries and their sweet nutty taste goes well with desserts. Sweet potatoes are a popular vegetable in North America where they are also called yams. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. This is simply a buildup of betacarotene. No added sugar, maple syrup or honey necessary! Adirondack Blue Potato Flesh Color: Dark purple flesh. Sweet potatoes are very low in calories, so they can be included in a weight-loss diet. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. All types of sweet potatoes offer nutrient-dense benefits to your health. Red potato has less Sugar. For fries, purple potatoes have the advantage. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. Many other countries around the world such as Australia, Asia, islands of the Pacific, and Europe now grow sweet potatoes. Starchy, Waxy, and All-Purpose: Potato Types, Explained For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. But back then, the sweet potato was also white or yellow in color. It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. Boniato vs Batata Policy. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. NUTRITION Data from Whole Foods. NUTRITION Data from Whole Foods. We. One of the slight differences between jewels and garnets is that jewel sweet potatoes have copper colored skin, slightly lighter than garnets. As a result, the sweet potatoes will be more flavorful and fresh. Any diet, health, or nutritional program you undertake should be discussed with your doctor or other licensed medical professional. Use them both. The Health Benefits of Sweet vs. Regular Potatoes - HuffPost So, sweet potatoes (family Convolvulaceae) are completely unrelated to yams. Weekly meal plans and shopping lists - 30 or few er ingredients per week - Full Nutritional Data - 100% Paleo. Potatoes vs Sweet Potatoes - We Compare them Which Sweet Potato Is the Healthiest? | livestrong According to Harvard University, vitamin A is a great source to stimulate healthy white blood cells 7. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. The Japanese sweet potato is perfect for braising, boiling or stir-frying. Allgold is a variety of sweet potato that was developed in Oklahoma. Vitamins and Minerals Sweet potatoes are especially high in vitamin A and potassium. To call them sloppy would be an understatement. That is, in order to keep the same nutritional value I had in sweet potato, I should eat about ~24 gram of whole wheat pasta (17g crabs, 2.88 protein and 84 calories). The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. Hannah sweet potatoes have semi-smooth tan skin with shallow eyes, cream-colored flesh and a cylindrical, oblong shape with rounded tapered ends. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water 11. Seek the advice of a medical professional for proper application of ANY material on this site to your specific situation. So does that mean you should skip white potatoes? 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. Yam vs. Sweet Potato - Jessica Gavin Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. 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"). Your body converts the beta carotene into off-the-charts levels of vitamin A. (7), Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. Policy. Potato Nutrition Facts According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. 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. They have light tan to creamy-colored skins with white flesh. Covingtons pair well with savory herbs like cilantro, parsley or rosemary, warming spices such as cinnamon, cumin and curry powder, and staples like garlic, ginger and onions. King and Coho salmon are both great for high-quality meals, but its important to understand their differences. Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. Like other sweet potatoes, purple sweet potatoes are root vegetables and are members of the Ipomoea genus. You can recognize a garnet sweet potato thanks to its dark orange-red skin, which conceals bright orange flesh. Purple sweet potatoes store bought can last for about two weeks if properly stored. If you're looking for a little extra sweetness, use Jewels for sweet potato pie or a simple mash with cinnamon and maple syrup on top. The Japanese satsuma-imo is my absolute favorite sweet potato. Golden Sweet. It helps the body get rid of excess sodium reducing fluid build-up. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. 2023 Food Storage, Choices and Alternatives, https://www.youtube.com/watch?v=4f7b7_ND9eQ. Although they are sometimes mistaken for yams, they are more firm on the inside and have a slightly sweet taste. Sweet potatoes have a moderate glycemic index and is considered safe for most people. Garnet sweet potatoes are high in moisture and have reddish to purplish skin with orange flesh. This is due to their drier and denser flesh. They have white flesh which tends to be dryer and starchier than other sweet potato varieties, with a slightly nutty, floral, sweet flavor. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. With only 103 calories in a whole, cooked sweet potato, there is no fat or cholesterol unless you smother your potato with butter or sour cream. Allow me to preface this with I don't know much about farming. Yams vs. Sweet Potatoes: What's the Difference? | EatingWell Store them anywhere from 55F to 60F and keep them out of the refrigerator. Summary Many types of sweet potato from Asia have dark-colored skin and white flesh. Get fresh recipes, cooking tips, deal alerts, and more! We do not endorse non-Cleveland Clinic products or services. Slower digesting than oats, therefore providing a longer lasting supply of energy. Even though your local store may have tubers named yams, chances are that they are one of the many kinds of sweet potato. Furthermore, sweet potatoes are a natural sweetness. Difference Between Potato and Sweet Potato Purple sweet potatoes have a firm, meaty texture. Yukon Gold Potato vs Russet Potato: Whats The Difference? Idaho vs Russet Potatoes Are They The Same? If you are concerned about maintaining proper vision, it's good to know that a sweet potato contains an abundance of an important nutrient vitamin A known for its role in eye health. Most people may think they are a member of the potato family 1. They are easier to find online. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. Sweet potatoes are sweeter and moister than the drier purple. The sweet flavor of this vegetable can complement a variety of . When cooked, these sweet potatoes have a slight flakiness akin to a regular potato. 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. TASTE Not very sweet, and pretty dry inside. Both contain soluble and insoluble fiber. A Matter of Nutrition: Sweet Potato vs Potato. Varieties of sweet potato such as Beauregard and Jewel are very popular in many countries. Fat. This is why sweet potatoes are known to ward off certain diseases such as colon cancer . There are two main types of sweet potatoes, both of which are elongated yellow or orange tubers that taper to a point at each end. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. Sweetpotato vs Sweet potato: DOST's post on 'kamote - Interaksyon 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. Here are some of the most popular purple sweet potatoes that you can buy. I love to simply roast then mash these sweet potatoes with butter, but they can also be used to add some heartiness to winter stews and braises. Real yams are native to Asia and Africa, and have scaly brown skin surrounding very starchy white flesh. Many sweet potatoes are marketed as yams. To conduct some original research, I polled readers, clients and members of food groups. Jewel potatoes are one of the most popular orange varieties of sweet potato used for baking and making casseroles. 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. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but its hard to find most of them in the store. 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. Sweet Potato vs. Potato: Are Sweet Potatoes Really Healthier? Pistachios vs Almonds: Which is Better? Japanese sweet potatoes, or satsumaimo in Japanese, are a sweet, starchy root vegetable with reddish-purple skin and pale yellow to white flesh. All potato varieties provide a good amount of potassium. 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. Keep them in a ventilated container like a potato keeper or burlap bag. Here are some basic instructions for each cooking method: Fill a pot with water. If you see a bin simply labeled "sweet potatoes" it's likely you're either buying Beauregards or jewels (we'll get to those in a moment). One of the ways that Korean sweet potatoes differ from American varieties is that their flesh is denser and they taste sweeter. A typical question asked, is soybean oil better than olive oil? Cleveland Clinic 1995-2023. skin. Their skins can be various shades of brown, yellow, orange, red or purple. NUTRITION Data from Whole Foods. Sweet potatoes come in a variety of colors, both inside and out. Sweet potatoes must be kept cool, moist, and light to prevent them from becoming overheated, moisture-laden, or just plain old sweet. Ironically, when you want a classic baked sweet potato, with a crisp skin and fluffy orange flesh, or sweet potatoes for Thanksgiving sweet potato casserole, what you should buy will be probably labeled yam. The average price for purple sweet potatoes is $2.99 per pound. They provide a higher level of anthocyanin antioxidants than orange or white flesh sweet potatoes. Beta carotene and vitamin A. And aside from being healthy, theyre inexpensive and versatile in meals.. An orange variety of sweet potato similar to Puerto Ricans is the Carolina Nugget. When baked, boiled, or fried, the smooth flesh has a sweet nutty taste. Fat: 0 g. Total carbs: 24 g. Fiber: 4 g. Sugar: 7 g. Protein: 2 g. Sweet potatoes are also high in vitamin A (more than 400% of the daily requirement), vitamin C, B vitamins, potassium and manganese. They include the classic Garnet and Jewels and are the most common sweet potato. However, a roughly equivalent amount (100 g) of peeled potato contains approximately 110 calories per serving, or 400 calories total. Olive Oil vs Soybean Oil: Which of the Oils is Better? 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. 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. There have been entire years during which I've religiously baked two sweet potatoes every night, eating one piping-hot from the oven, and putting the other in the fridge overnight. We CompareContinue, Salmon is known to be a healthy and delicious type of meat. "Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Sometimes, potatoes are called white potatoes or Irish potatoes to distinguish them from batatas, or sweet potatoes. NOTICE: The information contained or presented on this website is for educational purposes only. In contrast, the Stokes variety is open from September through June. What are White Sweet Potatoes? Sweet Potatoes 101: Nutrition Facts and Health Benefits Sweet potatoes are root vegetables that have the scientific name Ipomoea batatas and are part of the morning glory family, Convolvulaceae. Some youll want to mash with butter and herbs, while others are better left in chunks, roasted with hearty root vegetables. Redear sunfish is the L.microlophus and bluegill is, Read More Bluegill vs Redear Sunfish Are They The Same? The reason why these white-fleshed OHenry sweet potatoes are so popular is that they are almost as sweet as the orange varieties. In a small bowl mix spices and sprinkle generously over potatoes. Download Our Favorite Paleo Recipes For Free. Pour into a baking dish. Generally more round (fatter) than the Stokes purple variety, which are more elongated. We prefer Yukon Gold, an all-purpose variety, for mashed potatoes. Yams and sweet potatoes may look similar when it comes to shape, skin color, and flesh color. It's only a. Appearance wise, they look the most like yams. But there are several different types of sweet potatoes grown worldwide. Looking at pictures of the Jersey sweet potato you can see that it is similar in color to regular potatoes. The edible part of sweet potatoes is their large tubers with an oblong or oval shape that tapers to a point. A true yam has a bark-like skin with hairs. So I've been tasked with a project that requires investigating sweet potato harvesters (self-propelled and trailed), but I can't seem to find much difference/indication that there are any outside of . All that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. These cells have the responsibility of keeping the immune system as healthy as possible to fight viruses and illnesses effectively. So if youre looking to keep your diet low in carbs, you might want to look for other alternatives lower on the glycemic index. There are a few things you should consider before substituting these vegetables in recipes. Ipomoea batatas is the botanical name for all varieties of sweet potato. Satiety value is greater. However, it still has a sweet nutty taste that is common to all types of sweet potato. Takeaway Sweet potatoes are not necessarily "healthier" than white potatoes, but one can argue that they are more nutrient-dense. Put the steaming rack into the pressure cooker pot and add in 1 cup of water. The purple color is not manufactured but an entirely natural process. All types of sweet potatoes offer nutrient-dense benefits to your health. The calories, fat, protein, and carbohydrates that both provide are basically the same," says Manaker. Keia explained that all three of the popular orange varieties I'd decided to include in this guide were designed first and foremost with production in mind. 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. Sweet Potato Vs. Potato: Glycemic Index, Nutrition, & Carbs - Swolverine They contain 4 mg of sugar per one serving size of 110 grams. While you may be acquainted with only one or two types of sweet potatoes, sometimes referred to as "camote," many of the hundreds of varieties produced around the world are available in the United States. If you see pictures of yams and sweet potatoes together, it may be hard to tell them apart. They suggested that since white potatoes tend to be higher, they should be avoided. However, white, cream, yellow, and deep purple are also other colors of sweet potatoes. Purple ones are denser requiring longer cooking times. Purple sweet potatoes are high in nutrients that have been linked to disease prevention. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. Oatmeal vs the Sweet Potato - Bodybuilding.com Forums Sweet potatoes (Ipomoea batatas) are not a 'true' potato from the nightshade Solanum tuberosum variety.Types of sweet potatoes such as the Japanese sweet potato and Hannah sweet potato are starchy tubers from the Ipomoea batatas plant. 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. The Jewel variety is likely what you are used to seeing and eating when you think of a classic sweet potato. Lets CompareContinue. They are native to the Americas but grown in many parts of the world. Types of Potatoes: Ultimate Guide to Different Kinds of Potatoes For this reason many people ask, which sweet potato is healthier? 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. If you are interested in integrating more protein into your diet, you should probably consider traditional potatoes instead of sweet potatoes. These plump tuberous vegetables have rose to red-colored skin with succulent orange flesh. Sweet potatoes are said to have about 86 calories per 100 g and roughly 100 calories per dish. When cooked, Hannah sweet potatoes have a light yellow color. So don't eat the leaves or stems of any plant in this group, or potatoes that have gone green. But if you told me right now that I could never eat another sweet potato, I dont know how Id go on living. One group compared the glycemic index and load of sweet potatoes vs. potatoes. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. Though I think of these as very sweet, their flavor is actually more subdued and subtle than other breeds. Sweet potatoes hold their sweetness consistently. What Are White Sweet Potatoes And Why Aren't They Orange? - Kitchn Yams Sweet Potatoes vs. - Difference Between Sweet Potatoes and Yams Piercing . All the varieties described below are technically sweet potatoes, though theyre often called yams. With the rising prices of just about everything lately, the cost of something certainly matters to most people. Also called Murasaki Imo, these purple potatoes from Japan have a long slender oblong shape. These sweet potatoes don't boast the most complex flavor, but they make up for it with plenty of sweetness. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. 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. Boost Your Energy, Lose Weight, & Feel Better by Starting the Smart Way. This is definitely the faster method of cooking them. 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. Magnesium plays an essential role in nerve transmission and muscle contraction, which may be why it has been studied for its potential to prevent and treat neurological disorders, according to a review in Nutrients, published in June 2018. Potato, potahto. What Are Japanese Sweet Potatoes? Please help! Various types of sweet potatoes are very versatile when it comes to cooking. The big difference between the two is the skin color: Japanese sweet potatoes have a pinkish brown skin and the outer skin of a boniato is light tan. However, many may not know there are multiple breeds of salmon with varying flavor and texture characteristics. And if you want to prepare them a different way, here are some of our favorite recipes: Paleo Brussels Sprouts Recipe with Lemon, Bacon, and Sweet Potatoes Recipe, Walnut & Coconut Whipped Sweet Potato Casserole, Post Workout Sweet Potato Coffee Protein Shake. 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. One of the most popular varieties of sweet potatoes that is grown in the US is the Beauregard variety. Consuming one regular sweet potato provides 730% of the daily value for vitamin A. Their skin color is not an indication of the flesh color. As a Certified Health Coach many of my clients ask me about fish including mackerel. Start by thoroughly scrubbing it under cool water with a stiff-bristled scrub brush to remove any caked-on dirt. But while most Americans are comfortable with the two or three shades of sweet potato theyre familiar with, they might avoid some of the tastiest varieties for lack of familiarity. The Red Bliss potato is a waxy potato, which means it has a high moisture content and keeps its shape while cooking. Brinkley White sweet potatoes have creamy white skin and white potato flesh. Summary of differences between Red potato and Sweet potato Red potato has less Vitamin A RAE, Manganese, Vitamin C, Vitamin B5, Vitamin B6, Fiber, and Vitamin B2 than Sweet potato. Home Blog Paleo Diet Paleo Diet 101 Types of Sweet Potatoes (With Images) and Why You Should Be Eating Them. Is it correct? I roast them in a scorching-hot oventhough science (and our culinary team) advises against thisuntil the skin turns to a crinkly leather and the interior is a gooey, steaming mess of bubbling sugars and chewy flesh. As a Certified Health Coach many of my clients ask about sweet potatoes. Hannah Sweet Potato Sweet Potato Vs. White Potato: Which Is Healthier? RDs Explain Purple are starchier than the orange. They both provide a wide variety of vitamins, minerals and phytonutrient profile. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. 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 . Sweet, white. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. For these reasons, Garnet is best used for baking recipes, such as sweet potato pie or a casserole. 7 Types of Sweet Potatoes and the Best Ways To Cook Them | Livestrong.com When cooked, Japanese purple sweet potatoes become deliciously sweet and creamy with nutty overtones. How to Cook a Sweet Potato In the Microwave - Food Network Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony.

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