From Southern BBQ to Thai curry, sweetpotato pie to sweetpotato fries — sweetpotatoes are a versatile, nutrition-packed addition to any meal. Lucky for North Carolinians, these vibrant root vegetables are easy to find at your local farmer’s market, farm stand, or grocery store.
Fun Facts About Sweetpotatoes
Not a Spelling Error
“Sweetpotato” is deliberately spelled as one word — not two! This was officially adopted in 1989 by the National Sweetpotato Collaborators to prevent confusion between sweetpotatoes, potatoes, and yams, which are all distinctly different vegetables.
Support Local Farmers
Did you know that North Carolina is the number one sweetpotato-producing state in the U.S.? More than 50% of all American-grown sweetpotatoes are harvested right here in North Carolina. So, every time you enjoy a sweetpotato dish, you’re likely supporting local farmers!
“I Yam” Not a Sweetpotato
Sweetpotatoes and yams are often used interchangeably, but they’re not the same. Almost all of the world’s yam crop is grown in West Africa. Yams are less sweet, starchier, and often much larger than sweetpotatoes. They must be cooked before eating, as raw yams may contain toxins that break down during cooking.
Thank a Farmer
Sweetpotato harvest begins in August, with peak harvest in October. Unlike many vegetables, sweetpotatoes are grown from cuttings instead of seeds and must be harvested by hand because of their delicate skin. Every sweetpotato you enjoy represents the hard work and care of local farmers!
Nutritional Benefits of Sweetpotatoes
Sweetpotatoes aren’t just delicious — they’re packed with nutrients that support overall health and wellness.
Rich in Vitamin A
One medium sweetpotato with the skin provides over 100% of the recommended daily amount of Vitamin A. Vitamin A plays a vital role in maintaining healthy vision, a strong immune system, and proper bone development.
High in Fiber
A single cup of sweetpotato delivers about 4 grams of fiber. A diet rich in fiber helps reduce the risk of heart disease, supports digestive health, and promotes steady energy levels by avoiding blood sugar spikes and drops.
Potassium Powerhouse
Sweetpotatoes actually contain more potassium than a banana! Potassium supports healthy muscle and nerve function, and diets high in potassium and low in sodium can lower the risk of high blood pressure and stroke.
Boosts Vitamin C Intake
One medium sweetpotato contains nearly 40% of your daily Vitamin C needs, making them a smart addition to your meals — especially during cold and flu season!
Easy and Delicious Ways to Add Sweetpotatoes to Your Diet
Looking for simple ways to enjoy sweetpotatoes? Try incorporating them into your favorite meals with these ideas:
- Add cubed sweetpotatoes to your chili for extra color and flavor.
- Toss roasted sweetpotatoes onto your salad for a pop of orange and natural sweetness.
- Blend cooked sweetpotato into your smoothie for a creamy, nutrient-packed twist.
- Use mashed sweetpotatoes as a binder in your favorite meatballs.
- Puree sweetpotatoes into hummus for a sweet and savory dip option.
Try These Avance Care Nutrition Recipes:
- Chickpea-Stuffed Sweetpotatoes
- Sloppy Joe Baked Sweetpotatoes
- Southwest Stuffed Sweetpotatoes
Meet with an Avance Care Dietitian
Interested in learning more about healthy eating that fits your lifestyle? An Avance Care Registered Dietitian can help you create balanced, realistic meal plans that support your wellness goals. Appointments are available both in-person and virtually. Visit here to learn more about Avance Care Nutrition Services.
Resources:
North Carolina Sweetpotato Commission
