When thinking of sweet potatoes, many people picture a Thanksgiving table with a golden casserole topped with toasted marshmallows or roasted wedges glazed with honey. However, these vibrant, nutrient-packed root vegetables deserve a starring role far beyond the holiday season. Sweet potatoes, which are increasingly being referred to as a single word “sweetpotato” to distinguish them from regular potatoes, are not just a once-a-year indulgence. They are a year-round superfood that can brighten any plate, any time of year.
Unlike white potatoes, which are tubers, sweet potatoes are root vegetables. There are always new types of sweet potatoes being developed and many varieties are not even available commercially. There are five basic types of sweet potatoes, which are generally based on their skin and flesh color: orange-fleshed, red-fleshed, yellow or white-fleshed, and two purple varieties, one with white flesh and one with deep purple flesh.
While you can find locally grown sweet potatoes here in California, the majority of the nation’s supply comes from North Carolina. In fact, the North Carolina Plant Sciences Initiative at North Carolina State University in Raleigh is highly committed to the sweetpotato crop. One of their top goals is focused on future-proofing the food supply through agricultural innovation, research and partnership. Even considering the state’s ideal growing conditions for this root vegetable, strong partnerships between farmers, scientists and other experts are crucial to navigating ongoing challenges like pests, weather events, field conditions and operational pressures.
Nutritionally, sweetpotatoes are a powerhouse. The natural sugars from sweet potatoes are balanced with fiber, which helps slow digestion and supports sustained energy. Their deep orange color comes from beta carotene, a plant compound the body converts into vitamin A, essential for eye and skin health as well as immunity. Purple sweetpotatoes, on the other hand, owe their rich hue to anthocyanins, antioxidants linked to numerous health benefits. In addition, all sweetpotatoes provide vitamin C, potassium, and other compounds that support heart health and help reduce inflammation.
This whole food ingredient shines in the kitchen thanks to its versatility. Sweet potatoes fit easily into both sweet and savory recipes. From breakfast and sides to salads and hearty main dishes, this root veggie can be enjoyed any season and for any reason. Roasted and mashed sweet potatoes add natural sweetness and moisture to muffins, pancakes and other baked goods, especially when paired with warm spices like cinnamon, nutmeg, cardamom and ginger. For a simple breakfast or snack, blend cooked sweet potato with frozen banana, plain Greek yogurt and a sprinkle of cinnamon for a creamy, fiber-rich smoothie. Try them thinly sliced and baked into crispy chips or roasted into fries seasoned with paprika and rosemary.
Roasted cubes of sweet potato bring color and heartiness to salads and grain bowls tossed with ingredients like leafy greens, black beans, lentils, chickpeas, sliced almonds and avocado, finished with a bright lime or tahini dressing. They help make plant-based meals more filling and satisfying. When cooler weather arrives, they lend natural sweetness and velvety texture to soups, stews and chili. Although sweet potatoes can be microwaved, roasting them in the oven low and slow helps them develop more complex flavors during cooking.
This root vegetable native to the Americas is far more than a holiday side dish. Thanks to innovation and science, this nutrient-dense veggie can be enjoyed from coast to coast all year long. To reap the nutritional benefits of this healthy comfort food, aim to eat at least one sweet potato every week. Get creative by incorporating different colors and preparations of sweet potatoes into your weekly meal plan for the whole family.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.