Sweet Potatoes may not be the most attractive vegetable to look at. But beneath that gnarly exterior lies a heart of pure gold. In fact the Center for Science in the Public Interest declared the sweet potato to be the Number 1 superfood for better health.
It has been consumed since prehistoric times, with relics almost 10,000 years old turning up in caves in Peru. Native to Central and South America, it was borne back to Europe by Christopher Columbus after his first voyage to the New World. The Spanish spread it to the Philippines, and in the 16th century, the Portuguese brought it to Africa, India, and Southeast Asia; at the same time, it was being cultivated in the southernmost areas of what would become the United States.
Though there are more than 400 varieties, ranging in color from white to cream, yellow, orange, pink, and even deep purple, the most commonly seen versions are white and yellow-orange. And yes, those yams you’re buying are actually sweet potatoes. True yams are starchy and not sweet, rarely available in American markets and grow up to 100 pounds each!
The sweet potato derives its revered position from unique root storage proteins with significant antioxidant properties. It is also overwhelmingly supplied with vitamin A in the form of beta-carotene, plus a megadose of vitamin C, as well as significant fiber. These powerful antioxidants allow the sweet potato to tackle free radicals, averting the atherosclerosis, diabetic heart disease and colon cancer. And the anti-inflammatory effects of these antioxidants aid in combat against asthma and arthritis.
Recent studies indicate that this terrific tuber is also a benefit for folks exposed to cigarette smoke. A common carcinogen in cigarette smoke that causes vitamin A deficiency is offset by a rich source of that vitamin, such as sweet potatoes, and may help to ward off emphysema.
When buying, choose tubers that are firm and unblemished – no cracks, bruises or soft spots. Avoid those in the refrigerator case, as refrigeration alters taste. They’ll keep for up to 10 days if stored loose or in an open paper sack in a cool, dark, well ventilated place.
If you’re buying organic you can eat the skin too. Non-organic sweet potatoes must be peeled, as they are likely to have treated with dye or wax.