However, their peel rarely makes it to the dinner table, though some argue that it should be eaten due to its nutrient content and unique flavor. Eating the skin will add more nutrition to your plate such as fiber and potassium. They can come in all colors and shapes—from red and purple to orange and brown. Learn more about the Purple Stokes, Garnet, Hannah, and Jewel sweet potatoes below: Purple Stokes are named after their distinctive purple exteriors. Both types have characteristic purple skins. Japanese sweet potatoes are a variety of sweet potato with yellow flesh and dark skin. Since D. japonica isn’t refined or processed, you’re welcome to indulge yourself. Sweet potatoes are high in antioxidants, particularly beta carotene, chlorogenic acid, and vitamins C and E. Furthermore, purple sweet potatoes are high in antioxidants called anthocyanins (9). The Japanese sweet potato is distinct from the Okinawan sweet potato, which is purple-fleshed. After thoroughly washing your potato, you want to make sure you get the skin as dry as possible. That portion will also give you a small dose of essential vitamins A, B12, and K. An added bonus is that these yams are wholly fat-free. Bake for 30 minutes total, flipping them over at the 15-minute mark. Doing this wastes precious nutrition that could be put in your body. That’s more than the typical white potato (only about 18 grams). Boiling and then Peeling Your Potato Wash your sweet potato. How to eat sweet potatoes before they go bad. Yukon Gold and Sweet Potato Mash Seems beta carotene helps balance pH and encourages skin cell turnover -- both of which can mean smoother, softer skin. In Japanese yam contains fiber that is much higher than other types … The flesh is burnt orange in color, with matching coppery outer skin. Learn what differentiates it from so-called traditional sweet potatoes; and how it can fit into your diet. Skin and slice up your Japanese sweet potatoes. A Paleo way of life means replicating the diets of our long-distant Paleolithic ancestors. Then, you can enjoy the healthy and delicious benefits of sweet potatoes, as well as their skin. Despite the attention-grabbing name, Jewel sweet potatoes are somewhat bland. How about sweet potato pancakes or sweet potato and ginger soup or sweet potato and black bean enchiladas? Then, there are these 52 ways to love sweet potatoes from the North Carolina Sweet Potato Commission. Required fields are marked *, Notify me of followup comments via e-mail. Dioscorea japonica goes under several common names. They’re rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. Add your oil of choice or spices as needed. Today, Okinawan sweet potatoes, sometimes known as Hawaiian Sweet Potatoes, are a part of the native menu in Hawaii. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Serve and tuck in. Serve and tuck in. This is somewhat ironic, considering that they’re officially yams. Studies showed benefits working from the inside out. Nevertheless, certain dishes, such as desserts, are best made without the skins. This article determines…, The potato diet — or potato hack — is a short-term fad diet that promises rapid weight loss. We’ve stuck with two of the simplest, most popular methods of enjoying it. Packed with nutrients such as beta-carotene, potassium and fiber, sweet potatoes are also low in calories, making them a good addition to a healthy diet -- whether you’re trying to lose weight or just make better food choices. The Ultimate Guide To Intermittent Fasting, Turkey Sausage Patties with Lemon Spinach. 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