How to Choose the Perfect Sweet Potato Every Time

Whether you’re shopping at your local grocery store or strolling through the farmers’ market, knowing how to identify the perfect sweet potato will ensure you have a starch with the ideal flavor and texture. Here’s what dietitians and sweet potato experts say you should look for when choosing a sweet potato.

Overall, ideal sweet potatoes will have taut, unblemished skins with only minor surface marks from soil or handling. “Skin should be smooth, tight, and unbroken with a slight glow,” says Laura Pensiero, RDN, chef, registered dietitian, and founder of Grow Better Solutions. Health. “Avoid those with cracks, bruising, mushy spots, or shriveled skin. These signs indicate dehydration, decay, or microbial growth.”

As for the color of your sweet potatoes, that’s a little less important. “The shade of sweet potatoes does not necessarily indicate spoilage,” said Sarah Schlichter, MPH, RDN, owner of Bucket List Tummy and registered dietitian for the North Carolina Sweet Potato Commission. Health. “It could just be a different variety. For example, white sweet potatoes have pale, coppery skin and could be mistaken for a white potato, but the flesh is sweet and creamy.”

“Very large sweet potatoes often become fibrous or stringy as they mature, while uniform shapes promote even cooking and are easier to peel or cut into cubes,” Pensiero said.

The sweet potato should also feel heavy for its size, according to Vivian Villa, chef and founder of UnButter. It is an indicator of freshness due to high water content. “Invasive and large sweet potatoes [have lost] moisture and are less tender,” she said.

Look for potatoes that are uniform in shape and firm, dense and heavy. “Potatoes that are medium and uniform in shape cook more evenly,” said Dana Henderson, MS, RD, CDCES, registered dietitian with LA Care Health Plan. Health.

Sweet potatoes do not ripen or grow more after they are harvested, so you need to be selective about the sweet potatoes you choose.

Fresh sweet potatoes shouldn’t have a strong odor, Schlichter said. If there is a scent, it should be subtle, earthy or subtly sweet. “Avoid sweet potatoes with a fermented or strong flavor, or with a tangy flavor or sour undertone,” Schlichter added.

A fresh sweet potato will smell like it was just pulled out of the ground, Villa added. Sour or musty smells usually indicate that the sweet potato is spoiled or no longer fresh.

Examining the color of the skin will help you differentiate between sweet potato varieties. “[Japanese] Sweet potatoes have red skin and dry, white flesh,” Schlichter said. “Purple sweet potatoes have both purple flesh and purple skin and offer more of a nutty flavor, while orange sweet potatoes have pink skin and sweet orange flesh, and are what we typically think of with sweet potatoes.

Here is an overview of the different varieties of sweet potatoes:

• Orange-fleshed varieties: These sweet potatoes, also known as Beauregard, Jewel or Garnet, are soft and rich in beta-carotene.
• Varieties with white or cream flesh: Sometimes called Hannah or O’Henry, these sweet potatoes are drier and have a milder flavor.
• Purple varieties: These sweet potatoes, also known as Stokes, Purple or Okinawan, are firmer, starchier and rich in anthocyanin antioxidants.
• Red varieties: Also known as Japanese sweet potatoes or Satsumaimo, these sweet potatoes have a pale yellow to orange, firm, brown interior.

Store your sweet potatoes in a cool, dry, well-ventilated area or container and avoid refrigeration. “Contrary to popular belief, this storage method will produce a hard center and an unpleasant taste,” Schlichter said,

You should also avoid putting them in plastic bags. Instead, opt for a basket, paper bag or open trash can. Sweet potatoes will last about two weeks if stored properly. Once you’ve cut them, Pensiero suggests wrapping them airtight and refrigerating them for up to two days. You can also blanch or freeze them for longer storage.