White sweet potatoes

Types of white sweet potatoes

While all white sweet potatoes have a similar starchy texture and slightly sweet flavor, they can differ in shape, skin color, and some subtle variances in taste.

• Firm white sweet potatoes

  Have a smooth white or cream-colored skin. Their flesh is also quite pale, usually white or very light yellow. Firm white sweet potatoes tend to be more elongated or look like a cylinder compared to other types, rather than being roundish or stubby. They are also a bit drier than other types.

• Boniato

  The boniato sweet potato has a thinner, more delicate skin than other varieties. Its skin color can range from light tan to pinkish, reddish, or even slightly purple. The flesh tends to be more on the lighter cream side than purple. The boniato variety is drier and more starchy compared to less firm varieties.

• Japanese sweet potato

  The Japanese variety has a reddish-purple skin and pale yellow to creamy white flesh inside. This variety is more cylindrical in shape, looking somewhat like a elongated oval or a slightly tapered cylinder instead of round or chubby. It is also drier and denser than most sweet potatoes in the market today.

• Hannah sweet potato

  These sweet potatoes have a light tan or beige skin that looks a bit rough or textured. The flesh inside is a creamy white color. The skin of Hannah sweet potatoes is thicker and tougher than many other varieties, but it also looks very similar to regular white potatoes.

• Okinawan sweet potato

  This variety has a dark, purplish-brown skin that is rough and looks almost scaly. Its flesh inside is a vibrant deep purple color. It is also denser and harder than most sweet potato varieties.

How to use white sweet potatoes

White sweet potatoes are quite versatile in how they can be prepared for use. They can be savored in both sweet and savory dishes. Below are some ways they are commonly enjoyed.

• Mashing

  White sweet potatoes are usually mashed the same way as regular potatoes. They are also used to make a healthier version of mashed potatoes. They can be blended with butter, milk, or cream for a richer taste, or made vegan with substitutes like olive oil or coconut milk. For a savory twist, garlic or herbs can be mixed into the mash. Alternatively, honey or maple syrup can be added for a touch of natural sweetness when making the mash a bit sweeter.

• Puréed soups

  Pureed soups made with white sweet potatoes are always hearty and filling. The natural sweetness of the potatoes balances well with savory ingredients. They are normally combined with broth and spices to create a smooth, comforting soup. For example, adding coconut milk gives a creamier texture, while ginger or chili flakes can be used to add a bit of spice.

• Roasting

  When white sweet potatoes are cut into wedges or cubes, they can be roasted in the oven. Tossing them with olive oil, salt, and pepper prior to roasting brings out their sweetness. They can make a great side dish when they are served alongside meats or other vegetables. They add a slightly sweet and earthy taste that complements many meals.

• Frying

  The potatoes can also be sliced thin or grated to make fries or chips. Fried or baked until crispy, they make a healthy alternative to regular potato fries. They are enjoyed on their own as a snack or as a side dish to accompany burgers or sandwiches.

• Mashed potatoes

  Mashed white sweet potatoes are a delicious alternative to regular mashed potatoes. They are combined with butter or milk to make them creamy, or with coconut milk for a dairy-free version. The mashed sweet potatoes can be seasoned with salt, pepper, garlic, or herbs for a savory dish. They can also be made sweeter by adding honey or maple syrup to carefully balance their natural sweetness with additional sugar.

• Baking

  White sweet potatoes can be used to make pies, bread, muffins, or even cakes. They add moisture and a subtle sweetness to baked goods. This makes them a great alternative to less regular sweet potatoes. They are not as sweet, so they work well in both sweet and savory baked recipes.

• Breakfast bowls

  In breakfast bowls, cooked and cubed white sweet potatoes are combined with eggs, greens, and avocado for a filling morning meal. Their neutral flavor allows them to pair well with both sweet and savory toppings. These toppings may include yogurt, nuts, seeds, or salsa.

• Baby food

  White sweet potatoes can be cooked and blended into a smooth puree. This is especially ideal for nutritious baby food. Their naturally sweet taste and soft texture make them great for infants.

Benefits of white sweet potatoes

White sweet potatoes offer quite a number of health benefits because they are packed with essential nutrients. Therefore, they are a great addition to a healthy diet.

• High in dietary fiber

  Sweet potatoes' dietary fiber content helps promote regular bowel movements and prevent constipation. It also supports a healthy gut microbiome by feeding beneficial bacteria in the digestive tract. White sweet potatoes are also a good source of resistant starch. This starch is not fully digested and reaches the colon where it ferments and creates short-chain fatty acids. These fatty acids support colon health and may reduce the risk of colorectal cancer.

• Rich in vitamins

  Vitamin A is important for maintaining healthy vision, immune function, and skin health. White sweet potatoes also contain vitamin C which contributes to immune defense, collagen synthesis, and antioxidant protection against free radicals. It also has a good amount of vitamin B6 which helps in brain health and the regulation of homocysteine levels. This helps support heart health and reduces the risk of cardiovascular diseases.

• Mineral content

  Potassium in white sweet potatoes helps regulate blood pressure by balancing sodium levels in the body. This helps to reduce the risk of hypertension. They also carry iron which supports red blood cell production and helps prevent anemia. The magnesium content further supports heart health by helping to regulate heart rhythms and reducing the risk of arrhythmias.

• Antioxidant properties

  Antioxidants help to neutralize harmful free radicals in the body. This helps to reduce oxidative stress and lower the risk of chronic diseases such as cancer and cardiovascular disease. White sweet potatoes also contain carotenoids. These are plant pigments that contribute to cellular health and may reduce the risk of age-related macular degeneration.

• Low glycemic index

  White sweet potatoes have a relatively low glycemic index compared to regular potatoes. This means they cause a slower, more gradual rise in blood sugar levels. It makes them ideal for managing blood sugar and preventing spikes. Their fiber content further supports blood sugar regulation by slowing down the absorption of carbohydrates.

How to store white sweet potatoes

To keep white sweet potatoes fresh and maintain their quality, it is important to store them in the right way. Below is the proper storage method for these vegetables.

• Keep them in a cool, dark place

  Store white sweet potatoes in a cool, dark, and well-ventilated area, such as a pantry or cellar. The temperature should be around 55-60°F since cooler temperatures can negatively alter their flavor profile and turn them mealy. Sweet potatoes are sensitive to light, so keep them in a dark environment to prevent sprouting and greening.

• Avoid refrigeration

  Don’t place sweet potatoes in the refrigerator, especially if they are still raw. Refrigeration can cause a chill injury that affects their texture and taste, particularly if they have not been cooked yet. Always refrigerate cooked sweet potatoes to maintain their freshness for longer. They can also be stored in an airtight container or wrapped to prevent them from drying out.

• Do not wash before storage

  Avoid washing sweet potatoes before storing them. Washing can introduce moisture, which encourages mold and spoilage. Instead, brush off any dirt and leave them dry before placing them in storage.

• Store in a breathable container

  Place sweet potatoes in a mesh bag, basket, or cardboard box to allow for proper air circulation. Avoid plastic bags, as these can trap moisture and lead to rotting.

• Check regularly

  Inspect stored sweet potatoes frequently for any signs of spoilage, such as soft spots or sprouting. Remove any spoiled or sprouting potatoes immediately to prevent them from affecting others.

• Store separately from regular potatoes

  Store white sweet potatoes separately from regular potatoes. This is because regular potatoes give off ethylene gas, which can cause sweet potatoes to spoil more quickly.

Q&A

Q1. Are all white sweet potatoes the same?

A1. No, not all white sweet potatoes are the same. While all white sweet potatoes have a similar starchy texture and slightly sweet flavor, they can differ in variety, skin color, shape, and some subtle variances in taste.

Q2. What are the health benefits of white sweet potatoes?

A2. White sweet potatoes offer quite a number of health benefits. They are believed to be beneficial because they are packed with essential nutrients. Therefore, they are a great addition to a healthy diet.

Q3. Do white sweet potatoes need to be refrigerated?

A3. Refrigeration is not recommended for raw white sweet potatoes. Cold temperatures can adversely affect their flavor and texture. It may even cause them to become mealy. Refrigerate only cooked sweet potatoes to maintain their freshness.

Q4. How long do white sweet potatoes last when stored properly?

A4. When stored properly in a cool, dark, and well-ventilated space, white sweet potatoes can last for 2-3 weeks. This may, however, depend on the storage conditions.

Q5. What’s the difference between a white potato and a white sweet potato?

A5. The most distinct difference between white potatoes and white sweet potatoes is their taste. White potatoes have a starchy and neutral flavor. On the other hand, white sweet potatoes have a slightly sweet and creamy flavor.