White Sweet Potato: Taste, Health Benefits & Easy Recipes

White sweet potatoes are a unique variety of sweet potatoes that often spark curiosity due to their pale, creamy interior. Although less common than their orange counterparts, they are just as versatile and nutritious. In this article, we’ll explore what they are, their taste, benefits, and how they differ from sweet potatoes. Plus, we’ll share a simple and delicious recipe for including these potatoes into your meals.

What is a White Sweet Potato?

There are different kinds of sweet potatoes. The most common types of sweet potatoes have an orange-flesh variety; however, this type has the mildest of all tastes; the flesh also happens to be drier with more firm. This is found to be produced under the species that is recognized with the generic term Ipomoea batatas while in other locations in the globe. These are commonly mistaken as regular potatoes, but their sweet underlay distinguishes them from others.

Variants of white sweet potatoes are “Hannah”, “Japanese”, and “O’Henry”. Each has its unique characteristic, though they all share the creamy, pale interior and faint sweetness. Whether baked, roasted, or mashed, it can be a satisfyingly healthy dining experience for whites.

Taste of White Sweet Potatoes

White sweet potatoes have a less intense sweetness compared to the orange varieties. They have a nutty, mild flavor that makes them suitable for recipes in which you don’t want an overpowering sugary taste. Their starchier and firmer texture also makes them perfect for roasting, frying, or mashing. They can be seasoned with herbs, spices, or even sweeteners like cinnamon and honey, depending on your white sweet potato recipe and preferences.

Are White Sweet Potatoes Still Healthy?

Yes, the white sweet potatoes remain nutritious and rather resourceful in enhancing a well-balanced diet. In fact, compared to orange-colored sweet potatoes, their content of beta-carotene is less, but yet they are so rich in varied vital vitamins and minerals, alongside dietary fiber. These are complicated carbohydrates, hence quite an excellent energizing snack. In addition to this, white-colored sweet potatoes do not contain naturally occurring fat nor cholesterol. So, it matches most diet types.

Nutritional Composition of White Sweet Potatoes

White sweet potatoes have a highly nutritious composition, thus making it very possible for an individual to obtain quite several health benefits from consuming it. A glance at the key nutrients contained in one medium-sized 130g white sweet potato as shown below;

• Calories: 112 calories
• Carbohydrates: 26 grams
• Protein: 2 grams
• Fiber: 4 grams
• Vitamin C: 20% of the recommended daily allowance
• Vitamin B6: 15% of the recommended daily allowance
• Potassium: 440 milligrams (10% of the recommended daily intake)
• Calcium: 30 milligrams

This nutrition content can enhance immune, energy production and digestive well-being, which gives them a real nutritional powerhouse. Their high levels of potassium support healthy blood pressure, hence promoting health for the heart. For those seeking to enhance their diet with nutrient-dense food, the white sweet potato nutrition proves a great option.

Calories in White Sweet Potato

Calories of white sweet potatoes are relatively low. A medium-sized tuber holds around 112 calories. Thus, it would make a quite good support system for anyone who’s interested in weight management without sacrificing nutritional input. Their natural sweetness, besides fiber content, would help satiety allow you to be full for longer.

For individuals on calorie-restricted diets, they  will come in as the most nutritional and best choices. They have necessary vitamins and minerals that go into a diet with very minimal intake of calories; thus, perfect for any healthy lifestyle. Calories of White Sweet Potato are an important factor to consider when making them a part of your diet.

Difference Between a Sweet Potato and a White Sweet Potato

The difference between the white and orange sweet potatoes are several; however, they all belong to the same species:

• Color: Orange sweet potatoes have bright orange flesh due to high beta-carotene content, while they have a pale, cream-colored interior.
• Taste: Orange sweet potatoes are sweeter and softer, whereas these sweet potatoes are milder and starchier.
• Nutrition: Orange sweet potatoes are richer in beta-carotene (a precursor to vitamin A), whereas they  have slightly higher amounts of potassium and vitamin C.
• Texture: White sweet potatoes have a drier and firmer texture, making them suitable for different types of recipes.

Although the two varieties differ from each other, each has a unique flavor accompanied by its nutrition benefits that give you the pleasure of experiencing variety in culinary affairs.

White Sweet Potato Recipe You Must Try

If you are planning to consider the white sweet potato recipe that you can make at home, you will get an idea from the following section how you can make them in your home.

Pan-Fried Crispy White Sweet Potato

1. Heat the mixture in a deep & large skillet over medium to high heat. Now add 2 tbsp of oil after that.
2. When the oil begins to shimmer add the sweet potato.
3. Boil the sweet potato for around 8-10 minutes or until often stirring.
4. Let’s just salt the sweet potatoes half way through the cooking time and add garlic & pepper powder.

Let’s serve the sweet potatoes crispy!

Roasted White Sweet Potatoes

1. Preheat your microwave oven at 400° Fahrenheit.
2. Scrape & dice white yams, then mix with olive oil, pepper, salt, and your choice of spices
3. Spread the potatoes on a baking sheet evenly
4. Roast for 25 to 30 minutes, or it turns golden brown or tender. Flip halfway through.

Enjoy it as a healthy & tasty side dish!

White Sweet Potato Fries

1. Preheat your microwave oven to 400° Fahrenheit.
2. Cut your potatoes into long thin strips, and toss with salt, pepper, olive oil, and seasoning.
3. Then, line up the potatoes in a single layer spread on a baking sheet. 
4. Then bake for 20 to 25 minutes flipping halfway through till golden brown & crispy.

Serve warm, much healthier than deep-fried potato fries, perfect side dish or yummiest snack dish ever.

Benefits of Eating White Sweet Potatoes

There are several benefits linked to the consumption of white sweet potatoes; among these are;

• Rich in Fiber: Helps digestion improvement and maintenance of gut health.
• Energy Supplier: Complex carbs that help in giving out energy for some long time.
• Improve Immunity: Rich in Vitamin C and Antioxidants.
• Heart-Healthy: Full of potassium that helps in regulating blood pressure.
• Weight Management: Low-calorie, nutrient-rich, which makes you feel full for a pretty long time.
• Variety of Usage in Cooking: Soft taste goes excellent when used with anything, whether it is Savory or Sweet.

Including white sweet potato nutrition into your diet is an excellent way to boost your overall health. 

Conclusion

White sweet potatoes are a versatile, nutritious, and delicious ingredient that deserve a place in your kitchen. Whether you’re looking for a healthier alternative to regular potatoes or seeking a new way to enjoy sweet potatoes, the white variety won’t disappoint. Give them a try and savor their unique taste and texture!

Frequently Asked Questions

Question – How can I store my sweet white potato?

Answer – Like other root vegetables, such as carrots, organic sweet potatoes have a comparatively longer shelf life if stored properly.

Question – Can You Freeze White Sweet Potatoes?

Answer – The U.S. Sweet Potato Council claims that sweet potatoes can be stored for up to a year, but they need to be prepared beforehand. Roasted sweet potatoes, mashed sweet potatoes, sliced boiling sweet potatoes, and baked sweet potatoes are all freezer-friendly.

Question – How can I cook sweet potatoes?

Answer – Sweet potatoes are incredibly adaptable & reasonably priced, whether you bake, fry, boil, or mash them. Try them in a large fall salad or a velvety, thick sweet potato soup. In addition to roasting them with garlic & Parmesan for a delicious side dish, you can slice them thinly and make sweet potato chips for a snack. Also, don’t forget about sweet potato pie.