Sweet potatoes are pleasant, filling, high in fiber, and packed with nutrients. You can cook food via boiling, baking, steaming, or frying. Although they can also be white, red, pink, violet, yellow, or purple, sweet potatoes are commonly orange in color. It contains a lot of beta-carotene, an antioxidant that helps increase blood levels of vitamin A, especially in young children.
In some regions of North America, sweet potatoes are referred to as yams. However, this is incorrect because yams are a separate species. The link between normal potatoes and sweet potatoes is merely tenuous. You can get all the information you need about sweet potatoes on this page.
Root vegetables that come in a variety of hues, such as orange, purple, and white, include sweet potatoes, which are occasionally mistakenly referred to as yams. Although the meat is frequently purchased and eaten, the root and leaves are edible as well. They just require a brief, clean preparation before being cooked whole, peeled, or diced.
Sweet potatoes are typically boiled before eating, just like their distant cousin potatoes, and are affordable (albeit slightly more expensive than regular potatoes). They occasionally have a lot of inventory and offer amazing rates around the Thanksgiving weekend.
Sweet potatoes are a root vegetable that is indigenous to Central or South America and belong to the morning glory family. Sweet potatoes are now cultivated in warm, temperate regions all over the world, including Asia, North America, South America, and Africa. The root must be cooked before eating; it can be done so in a variety of ways, including roasting, frying, toasting, steaming, boiling, grilling, and more.
How Long can Sweet Potato Last in the Fridge?
Find a dry, cool location to keep your raw sweet potatoes for maximum results; garages, basements, or cellars work well. Your sweet potatoes may sprout or begin to spoil if your location does not satisfy these requirements. It’s crucial to avoid washing your sweet potatoes before storing them if you want them to last longer.
When kept in a dark location for up to 6 months, sweet potatoes stay fresh the longest. Sweet potatoes should not be kept next to other vegetables since they can hasten the ripening of other meals. There are several variables that affect how long sweet potatoes stay at room temperature, so it’s better to store them in a pantry to keep them fresh for 3-5 weeks. Additionally, sweet potatoes can be frozen for even longer storage or kept in the refrigerator for 1-2 months.
What are the Benefits Of Sweet Potatoes for Health?
Prevention of Vitamin A Deficiency
Since vitamin A is essential for your body, vitamin A deficiency is a serious public health concern in many developing countries.
Deficiency can cause long-term damage to your eyes and perhaps result in blindness. Additionally, it can weaken the immune system and increase mortality rates, especially in children and women who are pregnant or nursing.
There is a lot of beta-carotene in sweet potatoes, which your body can turn into vitamin A.
The intensity of a sweet potato’s yellow or orange color is inversely correlated with the amount of beta-carotene present.
Orange sweet potatoes have been shown to raise blood levels of vitamin A more than other sources of beta-carotene because they contain a highly absorbable version of this nutrient.
Therefore, consuming sweet potatoes regularly is a great way to prevent vitamin A deficiency in developing countries.
Blood Sugar Management
A mismatch in insulin production and blood sugar levels is a hallmark of type 2 diabetes.
Quiapo, a white-skinned sweet potato, may aid those with type 2 diabetes in controlling their symptoms.
This sweet potato may increase insulin sensitivity and decrease levels of LDL (unhealthy) cholesterol and fasting blood sugar.
On the other hand, the further human study is needed because the available evidence does not support the use of sweet potatoes in the treatment of type 2 diabetes.
Decreased Oxidative Stress and Cancer Risk
When cells divide uncontrollably, oxidative damage to cells occurs, which is frequently connected to a higher risk of developing cancer.
Carotenoids and other antioxidant-rich diets have been associated with a decreased risk of breast, kidney, and stomach cancer.
Studies have revealed that the potent antioxidants in sweet potatoes reduce the chance of developing cancer. The most antioxidant activity is found in purple potatoes.
Reference: A comprehensive review of sweet potato (Ipomoea batatas [L.] Lam): Revisiting the associated health benefits
What Happens if you Eat Sweet Potatoes Every Day?
Regular consumption of sweet potatoes aids in satisfying your body’s 12 percent daily potassium needs. A healthy sodium balance can prevent blood from hardening in the arteries. Potassium helps regulate sodium levels in the body. 400% of the daily vitamin A requirements for your body are met by one sweet potato.
Your eyes and immune system, which help your body fight infections, will both benefit from this. Your reproductive system as well as organs like the heart and kidneys benefit from it.
Is it Real that Sweet Potatoes May Aid in Abdominal Fat Loss?
Due to their high fiber content, sweet potatoes can help with weight loss and reduce abdominal fat. Because of their high fiber content, sweet potatoes help you maintain a diet low in calories by making you feel “full” after a meal. Another type of fiber in the root vegetable is resistant starch. Sweet potatoes make you feel full because of their high fiber and water content. As a result, you might eat fewer calories and lose weight.
What are the Signs that your Sweet Potatoes are Bad?
When determining whether sweet potatoes are bad, always look for small or significant discolorations.
Sweet potatoes are past their peak if they become mushy or soft. Sweet potatoes that have changed from dark brown to black exhibit the same characteristics.
Look for odd growths or the development of mold on the skin. If the sweet potatoes have started to smell, throw them in the trash.
After cooking or mashing sweet potatoes, look for mold. If sweet potatoes take on an off-color or flavor, they are no longer suitable to eat.
When the skin begins to shrivel, the sweet potato is beginning to go rotten. The interior oozes a viscous, syrupy fluid and is squishy. If something is rotting, it will smell awful, be mushy, and be rotten. Sweet potatoes that are rotting should be thrown away as soon as possible. After that, you can cook it as normal.
A rotten sweet potato will have a peach-colored interior and a mushy outside, similar to a poor apple. Onions will separate like peeled onions, and the pealing portion will also be distinct. When the sweet potato reaches this stage, it is no longer edible. Consequently, when purchasing a sweet potato, make sure to fully inspect it before cooking it.
A sweet potato’s skin color can indicate whether it has gone bad. It’s probably spoilt if it’s yellow or purple. A decaying sweet potato will have unpleasant-smelling skin. White or purple skin does not, however, indicate that a sweet potato is rotting. The fruit is still a wonderful choice even if the skin is white.
The skin is probably ruined if it is black. The flesh of a decaying sweet potato will be mushy and purple or black in color. In addition, it will smell unpleasant. This is a telltale indicator that a sweet potato is rotting and unfit for consumption. It’s advisable to throw it out right away. The peel will make decaying sweet potatoes the simplest to identify.
One of the most obvious signs that a sweet potato is ruined is its texture. Brown or black skin indicates that the meal has lost moisture. Additionally, it will smell harsh or unpleasant. The sweet potato will taste harsh if the skin has become brown or black. So it’s crucial to avoid purchasing a rotten sweet potato.
Black rot is another indication of a poor sweet potato. Fungi that cause black rot give out an unpleasant odor and bitter taste to sweet potatoes. The interior of a good, clean, fresh sweet potato will be black, dry, and airy. Don’t wash filthy, uncooked sweet potatoes. It’s advisable to wash the potatoes unless you’re certain that they have black rot.
How Should Sweet Potatoes be Stored?
Uncooked and uncut sweet potatoes should be stored in the pantry. Put the product in a space that has good ventilation. Keep moisture and heat sources far away from the sweet potatoes.
Depending on the season, uncooked sweet potatoes can be kept in the cupboard for one to two months.
Unopened sweet potato cans should be kept in the pantry, where they should be able to last for around a year.
Sweet potatoes that have been cooked should be kept in the fridge. The product should last approximately a week in the refrigerator if kept in a sealed container for optimum results.
Can Sweet Potatoes be Freeze?
Yes, frozen sweet potatoes can be used later on and extend their shelf life. The item should be placed in a freezer-safe container and frozen.
If you don’t anticipate using up your supply of sweet potatoes very soon, freezing them is the ideal solution.
To make defrosting the sweet potatoes simple, we advise cutting them into manageable pieces.
Which Errors Should be Prevented When Preparing Sweet Potatoes?
The following common errors should be avoided when preparing sweet potatoes:
Sweet potatoes with bumps, scratches, gouges, and other flaws, however, have already started to rot. You can remove the damaged sections and cube the remaining sweet potato for roasted side dishes, but wonton work in any recipe that asks for a full-baked sweet potato.
The worst thing you can do to your sweet potatoes is put them in the refrigerator. The potato cells’ structure is altered by the excessive cold, which makes them harden in the middle (even after you cook them). Delicious potatoes should always be kept in a cool, dark location so that they cook up soft and sweet.
The skins of sweet potatoes should always be washed before cooking or cutting. It’s usually a good idea to give them a thorough cleaning using a new vegetable brush.
Many people are unclear about whether sweet potato skins can be eaten. They are, and you need to eat them immediately! The sweet potato’s nutrients are concentrated when the peel is left on, and doing so also helps to keep the inside moist while it cooks.
By meal-prepping and pre-cutting the sweet potatoes, a straightforward midweek dinner may be made more convenient. It is possible to make sweet potatoes ahead of time, but make sure to store them in cold water in the refrigerator because, if not, they will soon dry up after being cut.
There is nothing worse than a sweet potato that is undercooked because it will be firm and crisp rather than tender and juicy. Because sweet potatoes vary in size and thickness, always estimate that they will be done in 45 minutes. To check the potato for yours, use a fork. If it glides in easily, it’s ready to eat!
Sweet potatoes can be stored in the freezer for up to six months, but they should be cooked and frozen within three or four days of preparation. Sweet potatoes are best stored in freezer bags or airtight containers. You can also freeze cooked sweet potatoes in individual servings.
When purchasing sweet potatoes, make sure to check for signs of spoilage. Wrinkles, black spots, or suspicious odors are signs that your sweet potatoes are past their prime. Also, a mushy sweet potato is not good for consumption.