Most of the tubers referred to as yams in the U.S. are actually sweet potatoes. The glycemic index (GI) of sweet potato varies based on the preparation method and variety. Read our, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Baked Sweet Potatoes Nutrition Facts and Health Benefits, Sweet Potato Chip Nutrition Facts and Health Benefits, Pumpkin Nutrition Facts and Health Benefits, 9 Healthy Sweet Potato Recipes for Thanksgiving, French Fries Nutrition Facts and Health Benefits, Guava Nutrition Facts and Health Benefits, Apricot Nutrition Facts and Health Benefits, Carrot Nutrition Facts and Health Benefits, Baby Carrot Nutrition Facts and Health Benefits, Passion Fruit Nutrition Facts and Health Benefits, Honeydew Melon Nutrition Facts and Health Benefits, Butternut Squash Nutrition Facts and Health Benefits, Peach Nutrition Facts and Health Benefits, Papaya Nutrition Facts and Health Benefits, Collard Greens Nutrition Facts and Health Benefits, Endive Nutrition Facts and Health Benefits, Sweet Potato Toast With Ginger-Honey Almond Butter, Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program), Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica, Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts, Vitamin A fact sheet for health professionals, Potassium fact sheet for health professionals. If I had to choose a substitute, I would go for butternut squash, another great source of vitamin A, potassium, and vitamin C. They are a power house of vitamin A and also provide vitamin C, B-6, potassium, and fiber. Sweet Potato Keto Substitutes. Moist-flesh sweet potatoes have a darker skin with a richer orange interior. American College of Allergy, Asthma & Immunology. Replacing regular potatoes with sweet potatoes will boost nutrient intake of your meal with potassium, vitamin A, vitamin C, and fiber.. This produces a lighter less watery dish. Here are a few of the benefits of adding sweet potatoes to your diet. Especially important is the high percentage of beta-carotene found in sweet potatoes. Watch out for shriveled skin, dark spots, or indentations, as these are common signs of decay. If you see a sweet potato that has sprouted, it's still okay to eat (just cut out the sprouts). Potato: The Nutritional Facts. GourmetSleuth.com® All rights reserved. J Nutr Metab. We use the light yellow sweet potatoes rather than the red variety. The skin won't be as crispy, but the sweet potato will be delicious nonetheless. The salad is accompanied by sweet potatoes which have been quickly boiled, drained and dried then grilled. You can add other spices if you like such as cinnamon or allspice. When you're ready to use your sweet potatoes, scrub the skin with a vegetable brush under running water. Updated 2019. Sweet potatoes are a nutritious and low glycemic food that can be enjoyed in a variety of tasty dishes. Sweet potatoes can be boiled, baked, roasted, grilled, whipped, pureed, and, less ideally, fried. The ideal storage temperature for fresh sweet potatoes is around 55 degrees Fahrenheit, where they will keep for about a month or longer. Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. Canned sweet potatoes are typically the red variety. Sweet potato, raw, unprepared [Includes USDA commodity food A230, Sweetpotato] Add to Tracking Add to Compare Create Recipe Add to My Foods Sweet potato leaves, cooked, steamed, without salt [Sweetpotato leaves] If you suspect an allergy to sweet potatoes, see your doctor for an individual evaluation. Sweet potatoes are a nutritious and low glycemic food that can be enjoyed in a variety of tasty dishes. Use red (Garnet), Jewel (called yams in the U.S.) or white sweet potatoes interchangeably. I would be hard-pressed to find a good substitute for sweet potatoes. The following nutrition information is provided by the USDA for 1 medium (5" long) raw sweet potato (130 grams).. Looking at the image at the top of this page, from left to right, is the red sweet potato, the jewel sweet potato, and white sweet potato. Benefits of the sweet potato include high levels of Vitamins A and C, iron, potassium, and dietary fiber. Potassium fact sheet for health professionals. OR - Use pumpkin but most will be less sweet. Examples include Kumara sweet potatoes, Jersey sweet potatoes, and Cuban sweet potatoes. Biomed Res Int. 2011;2011:584832. doi:10.1155/2011/584832, Sugata M, Lin CY, Shih YC. Sweet potatoes tend to have slightly fewer calories per serving than yams.
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