Sweet potatoes: All you want to know about miracle vegetable

Hyderabad: Hyderabad’s markets are flooded with the winter crop of sweet potatoes this year. Sweet potatoes are highly nutritious, versatile tuberous root vegetables belonging to the morning glory family (Convolvulaceae), not the nightshade family like common potatoes. They are characterized by their sweet flavor, thin skin, and varied flesh colors, including orange, yellow, and purple.

Origin

Sweet potatoes (Ipomoea batatas) originated in the tropical regions of Central and South America, with evidence suggesting domestication occurred between the Yucatán Peninsula of Mexico and the Orinoco River in Venezuela at least 5,000 years ago. They were extensively cultivated in South America, particularly Peru, as early as 750 to 2500 BC.

History

Evidence points to early cultivation in South America (Ecuador and Peru). The oldest radiocarbon-dated remains were found in the Chilca Canyon in Peru, dating to 170 BC.

Despite the name, they are not related to white potatoes; they belong to the morning glory family (Convolvulaceae). While popular belief credits Christopher Columbus with spreading the crop to Europe in the late 15th century, evidence suggests Polynesians likely encountered sweet potatoes in South America and introduced them to the Pacific Islands, including Polynesia, before European arrival (between1000 and 1400 AD).

Following Columbus, the Spanish and Portuguese introduced the crop to Europe, Africa, and Asia. Today, China is the largest producer.

Health Benefits

They are rich in Vitamins and Minerals. A single baked sweet potato with skin provides over 100% of the daily value for vitamin A, as well as significant amounts of vitamin C, manganese, and vitamin B6.

Antioxidant Powerhouse

Orange-fleshed varieties are packed with beta-carotene, which the body converts to vitamin A to support immune function, vision, and skin health. Purple varieties are rich in anthocyanins, which have potential cancer-fighting properties.

Gut Health and Digestion

They are a good source of fiber, which aids in digestion and promotes a healthy gut.

Blood Sugar Management

When boiled, sweet potatoes have a low-to-medium glycemic index (GI), making them a better choice for blood sugar regulation compared to white potatoes, provided they are consumed in moderation.

Culinary Uses and Preparation

Sweet potatoes are incredibly versatile and can be used in savory or sweet dishes.

Roasting or baking: Roasting brings out their natural sweetness, resulting in caramelized edges. Leaving the skin on provides more nutrients and a firmer texture.

Boiling or Steaming: This method retains the most antioxidants and makes them ideal for mashing.

Air-Frying: A quick (10-minute) method to achieve crispy, soft-centered cubes or fries.

Popular Dishes: Sweet potato fries, mash, soups, casseroles (often with marshmallow or brown sugar), and even in desserts like pie or brownies.

Selection and Storage

Selection: Choose firm, smooth-skinned potatoes without cracks, soft spots, or bruises.

Storage: Store in a cool, dry, dark place, not in the refrigerator, as cold temperatures can alter their cell structure and make them hard in the center.

Preparation

Scrub the skin well before cooking, as it is edible and nutrient-dense.

Easy Stir Fry Recipe

Peel and slice sweet potatoes into thin rounds, soaking in salted water to remove starch.

Heat 2 tbsp oil, add ½ tsp mustard seeds, ½ tsp cumin seeds, and curry leaves. Add onions and fry until golden.

Add drained sweet potatoes, turmeric, and cook on low heat until soft.

Season with red chili powder, garam masala, and salt.

Garnish with coriander.