How to Cook White Sweet Potatoes?

You can do a lot with a small number of potatoes. It’s a very adaptable cuisine that may be used as a base for various dishes. It’s cheap and accessible throughout the year, so you’ll always be able to get some at your local supermarket. There are many distinct types of potatoes, allowing for diverse variations on traditional potato recipes, such as a white sweet potato. Though they can be part of a balanced diet, sweet potatoes are generally healthier than regular potatoes because of their extremely high vitamin A concentration. Sweet potatoes have a lower glycemic index than ordinary potatoes, which means they are less likely to cause blood sugar spikes.

White Sweet Potatoes

It’s simple to alter them, and the process for preparing various potatoes is essentially the same. The white sweet potato is a sometimes ignored type of potato that may significantly improve a variety of typical potato meals, and today we’ll look at some of the delicious recipes you can make with it. White sweet potatoes have high fiber content and low starch content. As a result, they benefit your intestinal health. Beta-carotene is abundant in these. As a result, they encourage good vision.

What are White Sweet Potatoes?

White sweet potatoes may be unfamiliar to you, which is understandable given their rarity compared to other sweet potato varieties. White sweet potatoes have a lower sugar content than orange sweet potatoes, making them ideal for dishes that demand less taste from their ingredients. Because their natural flavor won’t overshadow the spices in the recipe, they can be utilized with a broader range of spices.

They can provide a hint of sweetness and texture to the meat without overpowering it, which is impossible with orange sweet potatoes. Ipomoea batata is a white-fleshed cultivar of sweet potato (sweet potato). Extracts from white-fleshed sweet potatoes are being studied for various health advantages, including lowering blood glucose and cholesterol levels.

As you may know, sweet potatoes come in various skin colors, including yellow, red, brown, and others. There are a variety of flesh hues available, including white, orange, yellow, and even purple. The sweet potato with copper-colored skin and tender orange flesh is the most common. The other significant kind, which we will discuss today, has golden skin and white flesh.

Sweet potatoes are not confused with yams, which are an entirely different story. Orange sweet potatoes are often labeled as yams to distinguish them from white sweet potatoes. On the other hand, Yams are an entirely distinct vegetable from sweet potatoes and should not be confused.

How to Cook White Sweet Potatoes?

If you plan on baking or frying sweet potatoes, leave the skin on; otherwise, peel them beforehand (keep it on to make vegetable crisps). If you peel sweet potatoes, keep in mind that they will begin to discolor, so make sure you have everything else ready to cook at the same time or soak them in cold water until you’re ready to use them. They produce great fries, wedges, and even curly fries.

I usually spread my fries out on a baking sheet, drizzle with oil, season with spices, then scramble them all together with my hands to evenly distribute the seasoning. You could even throw them in a large mixing bowl if you like. Don’t add the salt yet, no matter how salty you prefer your fries. If you wait until after they’ve been roasted to salt them, they’ll be crispier.

When you cut sweet potatoes in half, you may detect small white spots speckling across the inside. Like the flowing white sap earlier, these white specks are starch and sugar finding their way inside through whatever holes they can discover. White sweet potatoes are generally sweeter than orange sweet potatoes. Another distinction is the presence of beta-carotene, which aids in the body’s production of Vitamin A.

What are the Benefits of White Sweet Potatoes?

Sweet potatoes are identical to regular potatoes in terms of carbohydrate and calorie content. On the other hand, sweet potatoes are an excellent source of fiber as well as vitamins B and C. They’re also strong in beta-carotene, an antioxidant that, when consumed, turns to vitamin A. To count as one of your five a day, you must consume 80 grams of sweet potato — other potatoes do not count.

They also have a higher vitamin A and vitamin C concentration, needed for a well-balanced diet. There’s more, but getting into every aspect would be excessive for this post. White sweet potatoes aren’t significantly different from orange sweet potatoes in terms of nutrition, and there are a few fewer antioxidants in them, but that’s about it. The most considerable distinction is in the flavor rather than the nutritional value.

Reference: A comprehensive review of sweet potato (Ipomoea batatas [L.] Lam): Revisiting the associated health benefits

1 Diabetes

Sweet potato starch is a type of complex carbohydrate. It has high amylose-to-amylopectin ratio, elevating blood sugar more slowly than amylopectin. This is why it has a mild glycemic index (how carbs affect blood sugar levels) and is safe for people with diabetes.

An extract of white sweet potato skin (4 g of Caiapo) reduced blood sugar levels in 61 patients with type 2 diabetes compared to a placebo.

The sweet potato extract enhanced insulin sensitivity, according to follow-up research.

Another research of 18 men with type 2 diabetes found that those who took a high dose of white-skinned sweet potato extract (4 g/day) had better insulin sensitivity than those who took a lower amount (2 g/day) or a placebo. Those who took a lower dose saw a minor improvement.

2. Heart Disease

An extract of white sweet potato skin (4 g of Caiapo) reduced cholesterol levels in 61 patients with type 2 diabetes compared to a placebo. However, the extract did not affect triglycerides. 4 g of Caiapo also lowered total and LDL cholesterol levels in 18 males with type 2 diabetes.

Triglyceride levels in insulin-resistant mice were reduced when fed white-skinned sweet potatoes.

So yet, this potential advantage has been proven in only one small human trial. Larger and more powerful trials will be required to confirm any meaningful health advantage.

3. Mechanism of Action

A cell investigation on human white blood cells found that eating white-skinned sweet potatoes increased immunological activity, which avoided and alleviated diabetes symptoms.

While the data for white sweet potato’s blood glucose benefits are promising, the number of research trials accessible is limited. Furthermore, while the findings were statistically significant, they were not particularly spectacular. More human studies will be needed to see if white sweet potatoes can genuinely help people with diabetes.

How do you Eat White Sweet Potatoes?

Using a fork, pierce the skin of the white sweet potato and bake it for approximately an hour, or until the inside is tender. Slice it in half and mash it with a bit of butter or cream and salt and pepper. White sweet potato is a nutritious and safe edible tuber that may be included in a balanced diet. No indication eating white sweet potato or ingesting its extract has severe side effects.

The white sweet potato has a crumblier texture than the orange sweet potato, but it’s also more versatile. To make a delightfully creamy baked sweet potato, combine the flesh of the sweet potato with butter (and possibly a little cream.

Is it Necessary to Peel White Sweet Potatoes?

If you intend to boil or steam white sweet potatoes, you can remove the skin before or after cooking, just like potatoes. If you peel them before cooking, put them in water as soon as possible because they discolor quickly, and keep them covered in water. Leave the skin on when baking: it tastes exceptionally baked.
To keep the potatoes from exploding, poke holes in them. Preheat the oven to 350°F and bake your sweet potatoes for 45 minutes on the top rack. Remove the sweet potatoes and set them aside to cool. When they’re cold enough to handle, peel the skins away with your hands.


White sweet potatoes are a unique and delicious sweet potato cultivar. Sweet potato isn’t as delicious as the usual orange-fleshed sweet potato, but it has a lot of health benefits. To learn more about the health advantages of white sweet potatoes, as well as some tasty dishes, continue reading. They’re high in vitamin C, B2, vitamin B6, and vitamin E, much like all sweet potatoes.

They also contain dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol. Sweet potatoes are also high in antioxidants, including polyphenols and carotenoids, responsible for the various colors of sweet potatoes. In comparison to the usual orange-fleshed type, the levels of these chemicals in white sweet potato are summarised in the table below.