![]() Poke a few holes into each potato with a fork or knife, and then bake in an oven preheated to 350-375 F (175-190 C) until a fork goes in easily (this takes approximately 45-90min – exact time depends on how large the potato is). Cook them until you can stick a fork into them easily (this takes approximately 30-60min). Place the potatoes either into the water or onto a steaming rack. Here are some basic instructions for each cooking method: Boiling or Steamingįill a pot with water. The easiest way is to boil/steam/oven-bake/microwave/pressure cook the whole potato with the skin on. There are so many different ways to incorporate these nutrient-dense veggies into your diet.ĭownload Our Essential Paleo Pantry List For Free However, they should be avoided by people who have kidney stones. Sweet potatoes are high in oxalates, compounds found in many plant foods, which are safe for most people. It’s a benign condition and it goes away when you reduce your intake. If you eat too many of these tasty veggies you might notice your skin and nails looking a little orange! This is simply a buildup of betacarotene. ( 6)Īll that nutrition with no real toxicity makes these colorful root veggies a delicious addition to any Paleo meal. ( 5)Īlthough sweet potatoes are high in starch, they are considered a low-glycemic index (GI) food by the American Diabetes Association, with a GI under 55, making them one of the safer sources of carbohydrate for people with blood sugar issues. Yellow and orange varieties contain carotenoids, natural antioxidants which can benefit vision, cognitive function, and cardiovascular health. Purple types are also high in anthocyanins, flavonoids that has been shown to have beneficial effects for liver health. They’re a good source of antioxidant nutrients and compounds, including vitamins A, C, E, and K. They are also a great source of high-quality protein, meaning that it contains all the essential amino acids your body needs even though the absolute amount of protein is fairly low. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. Sweet potatoes are a fantastic source of vitamins and minerals – especially vitamin A. TASTE – Mildly sweet, and pretty moist inside. TASTE – Mildly sweet and fairly firm inside. To me, it seems that garnets are slightly more reddish in color on the outside. I find it really hard to tell garnet and jewel varieties apart because their coloring is fairly similar both inside and outside. ![]() TASTE – Very sweet and fairly firm inside. Generally more round (“fatter”) than the Stokes purple variety, which are more elongated.įLESH – Whitish flesh that turns golden when baked. TASTE – Not very sweet, and pretty dry inside. TASTE – Pretty sweet and fairly firm inside (Hannahs are considered a dry or firm meaning that the flesh is pretty firm and dry when cooked). These are what you typically find in the grocery store, even if the label says “yam”.ĭownload Our Favorite Paleo Recipes For Free Hannah Sweet PotatoesįLESH – Cream/whitish colored that becomes yellow when baked. Sweet potatoes are from the Convolvulaceae (morning glory) family, and are native to tropical parts of the American continents. ![]() They also vary significantly in size, growing up to 150 pounds. Yams are a starchier and drier root vegetable. Most of the world’s yams are grown in in Africa and Asia, and they are actually quite hard to find in the US. ![]() Yams are tubers from from the Dioscoreaceae family, and are related to lilies and grasses. The confusion comes from an unfortunate attempt to distinguish between varieties of these root veggies hundreds of years ago. Incidentally, yams and sweet potatoes are different.Īll the varieties described below are technically sweet potatoes, though they’re often called yams. There are a ton of different kinds of sweet potatoes from Beauregard to Regal, but it’s hard to find most of them in the store. So, when I spotted these 5 varieties of sweet potatoes in Whole Foods the other day, I decided to document them with photographs and notes!Ĭlick To Download Your Paleo Diet Food List So, when we discussed our favorite types (I know, it’s the sort of geeky conversation foodies indulge in!), we’d resort to laborious descriptions of what the skin looked like, what color the flesh was, how it tasted, etc. My friend, who is living in Okinawa, expressed the same problem. ![]() One of the things that always bothered me when living in China was I couldn’t tell what type of sweet potato I was buying. I lived on this island off the Southern coast of China for 3 months, and I survived in large part on sweet potatoes (in addition to salted duck eggs, roasted duck, and fresh fish!). Confused about the types of sweet potatoes? ![]()
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