Good and Good for You -- Sweet Potato

First things first, I know there is a long-standing battle raging on the matter of Sweet Potato v. Yam, so let’s clear that up, shall we?

Sweet potatoes and yams are NOT the same thing and completely unrelated.

BUT (and this is a big but) before all you “They’re Different”-ers bust out the Told You So dance, what is sold in the U.S. and labeled as “yam” actually IS a light-colored variety of the sweet potato, and not a true yam. (Thank you, United States, for helping to make the matter crystal muddy.)

A true yam (derived from the African word for them, nyami) has brown or black skin resembling tree bark, and off-white, purple or red flesh, depending on the variety. It’s lower in beta carotene, higher in natural sugar, and has a higher moisture content than a true sweet potato.

I don't know if this makes things better or worse, but at least now you know, so there you go.  And now, on to our regularly scheduled program...

SWEET POTATO

Sweet potatoes are the true root of the morning glory family. They are native to Central American and were introduced to Europe by Columbus after his first trip to the New World.

According to the CSPI (Center for Science in the Public Interest), sweet potatoes are ranked #1 in nutrition above all other vegetables. And here’s some reasons why:

Ÿ Sweet potatoes are high in dietary fiber and complex carbohydrates.
Ÿ They provide a source of vitamins A and C, iron and calcium.
Ÿ Sweet potatoes are low on the glycemic index which makes them a beneficial treat for those with diabetes; they can help stabilize blood sugar and lower insulin resistance.
Ÿ They also contain sterols and pectin which help lower bad cholesterol.
Ÿ Sweet potatoes are full of antioxidants and vitamin E (to help make your skin look pretty).
Ÿ They have a high potassium content that can help regulate body fluids and maintain electrolyte balance.

There are two main varieties of sweet potatoes sold commerically, one with a lighter-colored yellowish flesh and the other with the more traditionally recognized orange flesh.  The orangier one is going to be more nutrient rich.

When you buy sweet potatoes, pick out ones that look healthy and whole, no cracks, bruises, cut, or anything that has penetrated the skin. Sweet potatoes are less resilient than regular potatoes and need to be treated gently.

It’s best to store them in a cool, dark, but well-ventilated place (not the refrigerator). Once a sweet potato goes bad, don't use it.  Unlike other vegetables, you can't just cut off the bad part and salvage the rest because the whole thing will be infused with a bad taste.

The nice thing about sweet potatoes is you can use them as a savory or sweet ingredient. So roast them, bake them, mash them, fry them...no matter how you serve it up, you're doing yourself a big favor.