Sweet Potato: Vegetable or Starchy Food ?

Sweet Potato: Vegetable or Starchy Food? Let's sort out the truth from the lies!

The sweet potato, with its vibrant orange flesh and delicately sweet flavor, has conquered our plates in recent years. But one question remains: is the sweet potato a vegetable or a starchy food? The answer, as is often the case in nutrition, is more nuanced than it seems.

In this article, you will discover:

• 1 - Difference between vegetable and starchy food

• 2 - The Sweet Potato: A Special Case

• 3 - A root vegetable rich in starch

• 4 - A concentrate of vitamins and minerals

• 5 - How to enjoy the sweet potato?

• 6 - Gourmet recipes based on sweet potato

1 - Difference between vegetable and starch

The distinction between vegetable and starch can be confusing.

Vegetables are generally low in calories and rich in vitamins, minerals and fiber. They include leafy vegetables, fruit vegetables (tomatoes, zucchini) and root vegetables (carrots, turnips).

Starchy vegetables, on the other hand, are rich in complex carbohydrates, which are an important source of energy for the body. This category includes cereals (rice, wheat, corn), potatoes and… sweet potatoes.

Sweet potatoes: an undeniable nutritional asset

Whether a starchy food or vegetable, sweet potatoes remain a food rich in nutrients and beneficial for health.

2 - Sweet potatoes: a special case

Sweet potatoes are tubers, which means that they grow underground like roots. They are therefore technically vegetables. However, due to its high starch content, it is also considered a starchy food. This makes it a unique food that combines the benefits of vegetables and starchy foods.

3 - A root vegetable rich in starch

Botanically speaking, the sweet potato is indeed a vegetable. More precisely, it is a perennial plant of the Convolvulaceae family, whose tuberous root is consumed. However, its richness in starch, a complex carbohydrate, brings it closer to starchy foods from a nutritional point of view.

4 - A concentrate of vitamins and minerals

Sweet potato is an excellent source of:

• Vitamin A: Essential for vision, growth and the immune system.

• Vitamin C: A powerful antioxidant that protects cells from damage.

• Manganese: Involved in energy metabolism and protection against oxidative stress.

• Potassium: Important for muscle contraction and blood pressure regulation.

• Fiber: Promotes satiety, regulates intestinal transit and contributes to digestive health.

  A moderate glycemic index

Unlike other starchy foods, sweet potato has a moderate glycemic index (GI). This means that it causes a slower and more gradual increase in blood sugar levels, which is beneficial for people with diabetes or those wishing to control their weight.

A slimming ally?

Despite its high carbohydrate content, sweet potato can be part of a healthy and balanced diet, even for those who are watching their weight. Its fiber content promotes satiety and regulates appetite, while its moderate GI limits fat storage.

5 - How to enjoy sweet potatoes?

Sweet potatoes are suitable for a multitude of culinary preparations, from sweet to savory.

• Baked: In fries, mashed, roasted with spices, etc...

• In soup: For a smooth and comforting velouté.

• In salad: Raw or cooked, it brings a sweet and crunchy touch.

• In dessert: In cake, muffins, brownies, etc...

So, is sweet potato a vegetable or a starchy food? The answer is both! Botanically, it is a root vegetable, but its nutritional composition brings it closer to starchy foods. Regardless of its classification, sweet potatoes remain a tasty, nutritious and versatile food, to be included without hesitation in your diet.

6 - Delicious recipes with sweet potatoes

Sweet potatoes lend themselves to a multitude of preparations, from sweet to savory. Let yourself be tempted by these few recipe ideas to delight your taste buds!

Tasty starters:

1. Creamy sweet potato and coconut milk velouté:

Ingredients:

• 1 kg of sweet potatoes

• 1 onion

• 1 clove of garlic

• 1L of vegetable stock

• 20 cl of coconut milk

• Olive oil

• Salt, pepper

• Fresh coriander (optional)

Preparation:

1. Peel and cut the sweet potatoes and onion into pieces.

2. Brown the onion and garlic in a saucepan with a drizzle of olive oil.

3. Add the sweet potatoes, vegetable stock, salt and pepper.

4. Cook over low heat for about 20 minutes, until the sweet potatoes are tender.

5. Blend the soup until smooth and velvety.

6. Add the coconut milk, mix and serve hot, sprinkled with fresh coriander if desired.

2. Crispy sweet potato, feta and pomegranate salad:

Ingredients:

• 1 medium sweet potato

• 100g feta

• 1 pomegranate

• 50g baby spinach

• 2 tablespoons olive oil

• 1 tablespoon balsamic vinegar

• Salt, pepper

Preparation:

Preheat your oven to 200°C.

1. Peel and cut the sweet potato into cubes. Mix them with a drizzle of olive oil, salt and pepper.

2. Bake for 20 minutes, until the sweet potatoes are golden and tender.

3. In a salad bowl, mix the baby spinach, crumbled feta and pomegranate seeds.

4. Add the roasted sweet potatoes, drizzle with a drizzle of olive oil and balsamic vinegar. Season with salt and pepper and serve.

3. Vegetarian Sweet Potato and Chickpea Curry:

Ingredients:

• 1 onion

• 2 cloves garlic

• 1 tsp grated fresh ginger

• 1 tsp curry powder

• 1/2 tsp turmeric

• 1/4 tsp chilli powder (optional)

• 400g chopped tomatoes

• 1 can coconut milk (400ml)

• 500g sweet potato, peeled and cubed

• 1 can chickpeas (400g), drained and rinsed

• Olive oil

• Salt, pepper

• Fresh chopped coriander (for garnish)

Preparation:

1. In a large saucepan or Dutch oven, heat a drizzle of olive oil over medium heat. Add the chopped onion and cook until translucent.

2. Add the chopped garlic, grated ginger, curry powder, turmeric and chilli powder (if using). Cook for 1 minute, stirring constantly.

3. Add the chopped tomatoes, coconut milk, sweet potatoes and chickpeas. Season generously with salt and pepper.

4. Bring to the boil, then reduce the heat and simmer for 20 minutes, or until the sweet potatoes are tender.

5. Serve hot, garnished with chopped fresh coriander.

4. Oven-roasted sweet potatoes, complete garnish:

Ingredients:

• 2 large sweet potatoes

• 1 tablespoon of olive oil

• Salt, pepper

Choice of garnishes: grated cheese, crème fraîche, fried onions, red beans, guacamole...

Preparation:

1. Preheat your oven to 200°C.

2. Wash and cut the sweet potatoes in half lengthwise.

3. Brush the flesh with olive oil, salt and pepper.

4. Bake for about 40 minutes, until the flesh is tender.

5. Garnish as desired and enjoy!

Sweet treats:

1. Soft sweet potato brownies:

Ingredients:

• 200g cooked sweet potato

• 100g dark chocolate

• 2 eggs

• 80g cane sugar

• 50g flour

• 50g chopped nuts (optional)

Preparation:

1. Preheat your oven to 180°C.

2. Blend the cooked sweet potato until you get a smooth puree.

3. Melt the chocolate in a bain-marie.

4. In a bowl, whisk the eggs with the sugar until the mixture whitens.

5. Add the sweet potato puree, melted chocolate and flour. Mix well.

6. Add the chopped nuts (optional) and mix again.

7. Pour the dough into a square mold covered with baking paper.

8. Bake for 20 to 25 minutes.

9. Let cool completely before cutting into squares.

2. Soft sweet potato and spice cake:

Ingredients:

• 250g cooked sweet potato

• 150g flour

• 100g sugar

• 2 eggs

• 10cl vegetable oil

• 1 sachet baking powder

• 1 teaspoon ground cinnamon

• 1/2 teaspoon ground ginger

• 1/4 teaspoon ground nutmeg

Preparation:

1. Preheat your oven to 180°C.

2. Mix the cooked sweet potato until you get a smooth puree.

3. In a salad bowl, whisk the eggs with the sugar until the mixture turns white.

4. Add the sweet potato puree, vegetable oil, flour, baking powder, cinnamon, ginger and nutmeg. Mix well.

5. Pour the batter into a cake tin covered with baking paper.

6. Bake for 40 to 45 minutes.

7. Let cool before serving.

Enjoy your meal ! ;)

If you like this article, don't hesitate to read the one on the benefits of "Sweet Potato":

Click Here

Little Market