Potatoes have fallen from grace in recent years, as health authorities have argued that starch-filled spuds shouldn’t be counted as a vegetable in the diet.If you eat sweet potatoes with their skins, you also get a lot of fiber, which can help keep blood sugar levels from spiking after a meal and may also discourage overeating by contributing a sense of fullness.The American Diabetes Association lists sweet potatoes as one of 10 “superfoods,’’ which carry a high nutrition content without sending blood sugar soaring.Other high-starch vegetables similar to sweet potatoes include yams, cassava, pumpkin, and winter squashes (e.g., butternut). .

5 A Day FAQs

Fresh, frozen, canned, dried and juiced fruit and vegetables all count towards your 5 portions.A: A portion of fruit is approximately 80g, which could be half a large grapefruit, a 5cm slice of melon, or 2 satsumas.A 150ml glass of unsweetened 100% fruit or vegetable juice or smoothie combined counts as 1 of your 5 A Day.This could be 3 heaped tablespoons of cooked carrots, peas or sweetcorn, or 1 cereal bowl of mixed salad.Children require different portion sizes, but as a rough guide 1 serving is the amount that fits into the palm of their hand.While pulses contain fibre, they don't give the same mixture of vitamins, minerals and other nutrients as other fruit and vegetables.Aim to include a wide variety of fruit and vegetables in your 5 A Day to get the most nutritional benefit.But takeaways and other ready-made convenience foods can be high in added fat, salt and sugar, so only eat them occasionally or in small amounts.For most adults, a healthy and balanced diet containing at least 5 portions of fruit and vegetables a day will contain all the nutrients needed.Some people are advised to take a supplement by their doctor, as well as eating a varied, balanced diet.For example, women who are trying to conceive or who are likely to become pregnant are advised to take a daily 400 microgram (mcg) supplement of folic acid until the 12th week of pregnancy to reduce the risk of neural tube defects, such as spina bifida. .

Vegetable of the month: Sweet potatoes

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. .

Sweet potato

The sweet potato or sweetpotato (Ipomoea batatas) is a dicotyledonous plant that belongs to the bindweed or morning glory family, Convolvulaceae.[4][5] Of the approximately 50 genera and more than 1,000 species of Convolvulaceae, I. batatas is the only crop plant of major importance—some others are used locally (e.g., I.

aquatica "kangkong"), but many are poisonous.Some cultivars of Ipomoea batatas are grown as ornamental plants under the name tuberous morning glory, used in a horticultural context.The plant is a herbaceous perennial vine, bearing alternate heart-shaped or palmately lobed leaves and medium-sized sympetalous flowers.The leaf blades are very variable, 5 to 13 centimeters long, the shape is heart-, kidney- to egg-shaped, rounded or triangular and spear-shaped, the edge can be entire, toothed or often three to seven times lobed, cut or divided.The hermaphrodite, five-fold and short-stalked flowers are single or few in stalked, zymous inflorescences that arise from the leaf axils and stand upright.The small sepals are elongated and tapering to a point and spiky and (rarely only 7) 10 to 15 mm long, usually finely haired or ciliate.The edible tuberous root is long and tapered, with a smooth skin whose color ranges between yellow, orange, red, brown, purple, and beige.Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple.A different crop plant, the oca (Oxalis tuberosa, a species of wood sorrel), is called a "yam" in many parts of Polynesia, including New Zealand.In Argentina, Colombia, Venezuela, Puerto Rico, Brazil, and the Dominican Republic, the sweet potato is called batata.In Australia, about 90% of production is devoted to the orange cultivar 'Beauregard', which was originally developed by the Louisiana Agricultural Experiment Station in 1981.In New Zealand, the Māori varieties bore elongated tubers with white skin and a whitish flesh,[20] which points to pre-European cross-Pacific travel.[25] In Central America, domesticated sweet potatoes were present at least 5,000 years ago,[26] with the origin of I. batatas possibly between the Yucatán Peninsula of Mexico and the mouth of the Orinoco River in Venezuela.[29] The oldest radiocarbon dating remains of the sweet potato as we know it were discovered in caves from the Chilca Canyon, in the south-central zone of Peru, and yield an age of 8080 ± 170 BC.The sweet potato was grown in Polynesia before Western exploration, generally spread by vine cuttings rather than by seeds.[34][35] Genetic traces of the Zenú, a people inhabiting the Pacific coast of present-day Colombia, indicate possible transport of the sweet potato to Polynesia prior to European contact.Some researchers, citing divergence time estimates, suggest that sweet potatoes might have been present in Polynesia thousands of years before humans arrived there.Sweet potatoes were first introduced to the Philippines during the Spanish colonial period (1521-1598) via the Manila galleons, along with other New World crops.[43][44][45] Sweet potatoes became a staple in Japan because they were important in preventing famine when rice harvests were poor.[45][46] Aoki Konyō helped popularize the cultivation of the sweet potato in Japan, and the Tokugawa bakufu sponsored, published, and disseminated a vernacular Japanese translation of his research monograph on sweet potatoes to encourage their growth more broadly.[49] Kang P'il-ri and Yi Kwang-ryŏ embarked on a project to grow sweet potatoes in Seoul in 1766, using the knowledge of Japanese cultivators they learned in Tongnae starting in 1764.The genome of cultivated sweet potatoes contains sequences of DNA from Agrobacterium (now reclassified as Rhizobium), with genes actively expressed by the plants.[53] Studies indicated that the sweet potato genome evolved over millennia, with eventual domestication of the crop taking advantage of natural genetic modifications.With care, early-maturing cultivars can be grown as an annual summer crop in temperate areas, such as the Eastern United States and China.A commonly used herbicide to rid the soil of any unwelcome plants that may interfere with growth is DCPA, also known as Dacthal.Sweet potatoes are cultivated throughout tropical and warm temperate regions wherever there is sufficient water to support their growth.[56] Sweet potatoes became common as a food crop in the islands of the Pacific Ocean, South India, Uganda and other African countries.In the Southeastern United States, sweet potatoes are traditionally cured to improve storage, flavor, and nutrition, and to allow wounds on the periderm of the harvested root to heal.[58] Proper curing requires drying the freshly dug roots on the ground for two to three hours, then storage at 29–32 °C (85–90 °F) with 90 to 95% relative humidity from five to fourteen days.(millions of tonnes) China 51.8 Malawi 5.9 Nigeria 4.1 Tanzania 3.9 Uganda 1.9 World 91.8 Source: FAOSTAT of the United Nations[61].In 2019, global production of sweet potatoes was 92 million tonnes, led by China with 56% of the world total (table).Cooked sweet potato (baked in skin) is 76% water, 21% carbohydrates, 2% protein, and contains negligible fat (table).The table below presents the relative performance of sweet potato (in column[G]) to other staple foods on a dry weight basis to account for their different water contents.The starchy tuberous roots of the sweet potato are by far the most important product of the plant, although the leaves and shoots are also edible.The tuber is often cooked before consumption as this increases its nutrition and digestibility, although the American colonists in the Southeast ate raw sweet potatoes as a staple food.In Kenya, Rhoda Nungo of the home economics department of the Ministry of Agriculture has written a guide to using sweet potatoes in modern recipes.better yielding orange-fleshed cultivars were released for cultivation by Haramaya University as a less sugary sweet potato with higher vitamin A content.Tang shui (meaning sugar water), a sweet potato-based soup popular in China during winter.In China, sweet potatoes, typically yellow cultivars, are baked in a large iron drum and sold as street food during winter.In Korea, sweet potatoes, known as goguma, are roasted in a drum can, baked in foil or on an open fire, typically during winter.In northeastern Chinese cuisine, sweet potatoes are often cut into chunks and fried, before being drenched into a pan of boiling syrup.In some regions of India, sweet potato is roasted slow over kitchen coals at night and eaten with some dressing while the easier way in the south is simply boiling or pressure cooking before peeling, cubing and seasoning for a vegetable dish as part of the meal.Between 15 and 20 percent of sweet potato harvest is converted by some Indian communities into pickles and snack chips.The ash roasted sweet potatoes are sold as a snack and street food in Pakistani bazaars especially during the winter months.In Sri Lanka, it is called 'Bathala', and tubers are used mainly for breakfast (boiled sweet potato is commonly served with sambal or grated coconut) or as an supplementary curry dish for rice.It is also served in nimono or nitsuke, boiled and typically flavored with soy sauce, mirin and dashi.In the Philippines, sweet potatoes (locally known as camote or kamote) are an important food crop in rural areas.Young leaves and shoots (locally known as talbos ng kamote or camote tops) are eaten fresh in salads with shrimp paste (bagoong alamang) or fish sauce.They can be cooked in vinegar and soy sauce and served with fried fish (a dish known as adobong talbos ng kamote), or with recipes such as sinigang.[76] Sweet potatoes are also used in a variant of halo-halo called ginatan, where they are cooked in coconut milk and sugar and mixed with a variety of rootcrops, sago, jackfruit, and bilu-bilo (glutinous rice balls).Sweet potato is relatively easy to propagate, and in rural areas that can be seen abundantly at canals and dikes.In Indonesia, sweet potatoes are locally known as ubi jalar (lit: spreading tuber) or simply ubi and are frequently fried with batter and served as snacks with spicy condiments, along with other kinds of fritters such as fried bananas, tempeh, tahu, breadfruits, or cassava.In Vietnamese cuisine sweet potatoes are known as khoai lang and they are commonly cooked with a sweetener such as corn syrup, honey, sugar, or molasses.The sweet potato became a favorite food item of the French and Spanish settlers and thus continued a long history of cultivation in Louisiana.The fried sweet potatoes tradition dates to the early nineteenth century in the United States.Roasting sliced or chopped sweet potatoes lightly coated in animal or vegetable oil at high heat became common in the United States at the start of the 21st century, a dish called “sweet potato fries”.John Buttencourt Avila is called the "father of the sweet potato industry" in North America.Māori grew several varieties of small, yellow-skinned, finger-sized kūmara (with names including taputini,[89] taroamahoe, pehu, hutihuti, and rekamaroa[90]) that they had brought with them from east Polynesia.Modern trials have shown that these smaller varieties were capable of producing well,[91] but when American whalers, sealers and trading vessels introduced larger cultivars in the early 19th century, they quickly predominated.Prior to 2021, archaeologists believed that the sweet potato failed to flourish in New Zealand south of Christchurch due to the colder climate, forcing Māori in those latitudes to become (along with the Moriori of the Chatham Islands) the only Polynesian people who subsisted solely on hunting and gathering.However, a 2021 analysis of material excavated from a site near Dunedin, some 250 kilometres (160 mi) further south, revealed that sweet potatoes were grown and stored there during the 15th century, before the industry was disrupted by factors speculated to be due to the Little Ice Age.Kūmara are often included in roast meals, and served with sour cream and sweet chili sauce.[citation needed] They are served alongside such vegetables as potatoes and pumpkin and, as such, are generally prepared in a savory manner.[103][better source needed] Sweet potato is also appreciated to make cakes or to eat roasted through the whole country.Dulce de batata is a traditional Argentine, Paraguayan and Uruguayan dessert, which is made of sweet potatoes.In the Veneto (northeast Italy), sweet potato is known as patata mericana in the Venetian language (patata americana in Italian, meaning "American potato"), and it is cultivated above all in the southern area of the region;[104] it is a traditional fall dish, boiled or roasted.Globally, sweet potatoes are now a staple ingredient of modern sushi cuisine, specifically used in maki rolls.Cuttings of sweet potato vine, either edible or ornamental cultivars, will rapidly form roots in water and will grow in it, indefinitely, in good lighting with a steady supply of nutrients.For this reason, sweet potato vine is ideal for use in home aquariums, trailing out of the water with its roots submerged, as its rapid growth is fueled by toxic ammonia and nitrates, a waste product of aquatic life, which it removes from the water.

.

Roasted Sweet Potatoes and Vegetables Recipe

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toss to coat.Transfer vegetables to pan (reserve bowl); spread in single layer.Add broccoli and green onion whites to bowl, and toss to coat; stir into vegetable mixture in pan.Roast 3 to 5 minutes longer or until peas are heated through and potatoes are very tender and beginning to brown.(function() { document.addEventListener('DOMContentLoaded', function() { var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22NewsletterCTA_4f217c5a-0524-4bd2-acfd-e899ad55803e\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22r180813369f55416886eabfaa255cd96b\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpMobileSubscriber\x22,\x22deferredContainerView\x22\x3a\x22RecipeDetail\x22\x7d,\x22viewName\x22\x3a\x22NewsletterCTA\x22\x7d'); var configuration = {"unsubscribedNewsletters":[{"listId":"1e34a555-89d1-45f0-8f07-b3ae6b01c03c","thumbnailImageUrl":"/-/media/Images/Shared/myaccount/newsletters/BC_Thumb157x157.png","previewUrl":"https://morpheus3.idpk.net/email_sends/9111/preview","name":"Betty\u0027s Email","isPromo":false}],"settings":{"anonymousCopy":"Subscribe for more recipe inspiration","anonymousThankYouCopy":"\u003cp\u003eThanks!","anonymousThankYouDescriptionCopy":"\u003cp\u003e\u003cspan\u003eNow that you\u0026rsquo;re signed up, create an account on BettyCrocker.com to save your favorite recipes, learn more about special promotions and get inspired through Betty\u0026rsquo;s expert tips.\u003c/span\u003e\u003c/p\u003e","anonymousButtonText":"Sign Up","anonymousEmailInvalidErrorText":"Please enter a valid email address.","anonymousEmailAddressPlaceholderText":"Enter your email address","backgroundColor":"#EEEEEE","registrationUrl":"/register/reg-fp?RegAction=SUBSCRIBERUPGRADE\u0026esrc=11275\u0026returnUrl=%2frecipes%2froasted-sweet-potatoes-and-vegetables%2fb98975f0-d042-4c3b-8b28-cc08dcf2fe79","registrationLinkText":"Join free!","anonymousThankYouDescriptionCopy":"\u003cp\u003e\u003cspan\u003eNow that you\u0026rsquo;re signed up, create an account on BettyCrocker.com to save your favorite recipes, learn more about special promotions and get inspired through Betty\u0026rsquo;s expert tips.\u003c/span\u003e\u003c/p\u003e","anonymousButtonText":"Sign Up","anonymousEmailInvalidErrorText":"Please enter a valid email address.","anonymousEmailAddressPlaceholderText":"Enter your email address","standardSmallImageUrl":"/-/media/Images/BC/seasonal/2021_Christmas/ncta_bg.png","standardLargeImageUrl":"/-/media/Images/BC/seasonal/2021_Christmas/ncta_bg.png","backgroundColor":"#333333","patternImageUrl":"/-/media/Images/BC/seasonal/2021_Christmas/ncta_bg.png","registrationUrl":"/register/reg-fp?RegAction=SUBSCRIBERUPGRADE\u0026esrc=11275\u0026returnUrl=%2frecipes%2froasted-sweet-potatoes-and-vegetables%2fb98975f0-d042-4c3b-8b28-cc08dcf2fe79","registrationLinkText":"Join free!(function() { document.addEventListener('DOMContentLoaded', function() { var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22ActionToolbar_b813a84e-07a7-4d8b-9117-e6abc6d4b730\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3afalse,\x22deferType\x22\x3a\x22None\x22,\x22deferId\x22\x3a\x22r8c40fd8427264e178a53235912993e18\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2fdockingActionToolbar\x22,\x22deferredContainerView\x22\x3anull\x7d,\x22viewName\x22\x3a\x22ActionToolbar\x22\x7d'); 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Sweet Potatoes vs Yams: What's the Difference?

The terms “sweet potato” and “yam” are often used interchangeably, causing a lot of confusion.This article explains the key differences between sweet potatoes and yams.Share on Pinterest Sweet potatoes, also known by the scientific name Ipomoea batatas, are starchy root vegetables.They are thought to originate in Central or South America, but North Carolina is currently the largest producer ( 1 ).They are long and tapered with a smooth skin that can vary in color, ranging from yellow, orange, red, brown or purple to beige.Depending on the type, the flesh can range from white to orange to even purple.Share on Pinterest Golden-Skinned, Pale-Fleshed Sweet Potatoes This version is firmer with a golden skin and light yellow flesh.If stored correctly in a cool, dry place, they can keep for up to 2–3 months.Sweet potatoes are a starchy root vegetable originating in Central or South America.Yams have some distinct characteristics that help distinguish them from sweet potatoes, mainly their size and skin.They are cylindrical in shape with brown, rough, bark-like skin that is difficult to peel, but it softens after heating.The flesh color varies from white or yellow to purple or pink in mature yams.Enslaved Africans brought to the US called the local sweet potato “nyami,” which translates to “yam” in English.On the other hand, true yams are rarely found in Western supermarkets.Their long shelf life allows them to be a steady food source during times of poor harvest ( 3 ).Purple yams are more commonly found in Japan, Indonesia, Vietnam and the Philippines and often used in desserts.Yams can be bought in a number of forms, including whole, powder or flour and as a supplement.Wild yam powder can be found in some health food and supplement stores under various names.Their Nutrient Content Varies A raw sweet potato contains water (77%), carbohydrates (20.1%), protein (1.6%), fiber (3%) and almost no fat (4).In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5).In fact, one 3.5-ounce (100-gram) serving of sweet potato will supply you with almost all of your daily recommended amount of vitamin A, which is important for normal vision and the immune system (4).Both sweet potatoes and yams have decent amounts of other micronutrients, such as B vitamins, which are vital for many bodily functions, including producing energy and creating DNA.The GI of a food gives an idea of how slowly or quickly it impacts your blood sugar levels.A food has a low GI if it causes blood sugars to rise slowly, whereas a high GI food causes blood sugars to rise quickly.Cooking and preparation methods can cause a food’s GI to vary.Their Potential Health Benefits Are Different Sweet potatoes are a great source of highly available beta-carotene, which has the ability to increase your vitamin A levels.Sweet potatoes are also rich in antioxidants, particularly carotenoids, which are thought to help protect against heart disease and decrease the risk of cancer ( 9 , 10 ).Certain types of sweet potatoes, especially purple varieties, are thought to be the highest in antioxidants — much higher than many other fruits and vegetables (11).Also, some studies suggest that certain types of sweet potatoes can help improve blood sugar regulation and reduce “bad” LDL cholesterol in people with type 2 diabetes ( 12 , 13 , 14 ).There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause.It’s important to remember that this was a small study, and more evidence is needed to confirm these health benefits.well as improve blood sugar regulation and reduce “bad” LDL cholesterol.Adverse Effects Although sweet potatoes and yams are considered healthy and safe foods to consume for most people, it may be wise to follow certain precautions.However, when they accumulate in the body, they can cause problems for people at risk of kidney stones ( 16 ).Naturally occurring plant proteins found in yams can be toxic and cause illness if consumed raw.Sweet potatoes contain oxalates that can increase the risk of kidney stones. .

6 Surprising Health Benefits of Sweet Potatoes

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.Not to mention, they provide a number of health benefits and are easy to add to your diet.Highly Nutritious Sweet potatoes are a great source of fiber, vitamins, and minerals.One cup (200 grams) of baked sweet potato with skin provides ( 2 ): Calories: 180.Free radicals are unstable molecules that can damage DNA and trigger inflammation.Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging.Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong ( 10 , 11 ).Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements ( 12 , 13 , 14 ).Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species ( 15 , 16 ).Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea ( 17 , 18 , 19 ).Support Healthy Vision Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color.In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day ( 2 ).Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia.Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage ( 29 , 30 , 31 ).Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties ( 32 , 33 ).No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia ( 34 , 35 ).studies have shown that sweet potatoes may improve brain health by reducing.May Support Your Immune System Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body ( 36 ).Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats ( 39 ).No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency ( 40 ).Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source ( 43 , 44 ). .

Perfectly Roasted Broccoli & Sweet Potatoes

Broccoli and sweet potatoes are hands down my favorite thing to make when meal prepping for the week because they’re so easy to throw together and can be seasoned in so many different ways!This particular recipe for one pan roasted broccoli and sweet potatoes is literally my go-to side dish almost every week and you will just LOVE the seasoning!I like to throw these veggies in power bowls for lunches with grains and added protein, they make an easy side for quick healthy dinners alongside chicken or steak and I must say they taste pretty darn good heated up as leftovers too!The easiest foolproof way is simply using olive oil along with a sprinkle of sea salt and cracked pepper, but we LOVE some spice in our house so I wanted to share with you the seasoning blend I always use for my veggies!Make sure to cut your veggies the same length and thickness so that they all cook evenly then toss them with a little olive oil – just enough to coat, but not so much that you have excess at the bottom of the bowl. .

Are sweet potatoes a starchy food?

Sweet potatoes are considered a starchy vegetable, but they are also a great source of nutrition. .

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