Fake Sweet Potato in the market? How to check the purity of sweet potato at home and 6 easy dishes

Sweet potato is a versatile root vegetable that can be served from breakfast to dinner. Over the years, this root vegetable has become popular among the nutritionists and dieticians and makes for a healthy alternative to potatoes. And this high demand has resulted in flooding of fake or adulterated sweet potatoes in the market. As per the Food Safety and Standards Authority of India, sweet potato is often adulterated with Rhodamine B. For the unversed, it is a synthetic chemical dye used in textiles, paper, inks, and laboratories and is not fit for human consumption. According to the FSSAI blog, it is not fit for food processing, distribution, or preparation as it poses severe health risks including carcinogenicity and organ damage. Here's how one can check the purity of sweet potato at home.

As per FSSAI, one can follow these four steps to do sweet potato purity test at home.
Step 1: Take a cotton ball soaked in water or vegetable oil
Step 2: Take a sweet potato, rub the outer surface of the sweet potato with the cotton ball.
Step 3: The cotton ball rubbed on the unadulterated sweet potato does not change colour.
Step 4: The cotton ball rubbed on the adulterated sweet potato turns reddish violet

According to USDA, 100 gms of boiled sweet potato offers 80-86 calories, 20.1 g carbs, 4.2 g sugar, 4 g fiber, 1.6 g protein, 0.1 g fat, 709 µg vitamin A, 2.4 mg vitamin C, 337 mg potassium, 30 mg calcium, 0.6 mg iron, 25 mg magnesium,11 µg folate, and 0.2 mg vitamin B6.

As per the nutritional values, sweet potatoes are rich in vitamin A, and even studies suggest that they are rich in antioxidants such as anthocyanins and carotenoids, which help neutralize free radicals, reduce oxidative stress, and may lower the risk of chronic diseases like cancer, cardiovascular diseases, and diabetes. It is also said that purple sweet potatoes can help regulate blood glucose by impacting hepatic glucose metabolism. They have a relatively low glycemic index when boiled, making them a favorable carbohydrate source for blood sugar control. It has been proven that they are rich in dietary fibre, which aids digestion and promotes healthy gut bacteria. Also, as per experts, they have certain fibres that act as prebiotics, feeding beneficial microbes and improving overall digestive balance. This can help reduce constipation and support long-term gut health. Sweet potatoes are packed with antioxidants like beta-carotene and anthocyanins (especially in purple sweet potatoes), they help reduce inflammation, combat oxidative stress, and support heart health. These compounds may also play a role in lowering the risk of chronic diseases. Sweet potato is said to have high fibre and water content that keep you fuller for longer, helping curb unnecessary snacking. Also, complex carbohydrates provide steady energy—perfect for active days or post-workout meals. Also, potassium found in sweet potato helps regulate blood pressure, while fibre supports healthy cholesterol levels. As per studies, despite their sweetness, they have a low to medium glycemic index, helping regulate blood sugar levels when eaten in moderation. Naturally fat-free, cholesterol-free, and gluten-free, sweet potatoes are ideal for fitness-focused, heart-healthy, and weight-conscious diets. Their antioxidant profile further helps reduce inflammation and support overall wellness. Packed with complex carbohydrates, sweet potatoes provide sustained energy, making them ideal for active lifestyles and winter diets. They also contain potassium, vitamin C, and antioxidants, which support heart health, reduce inflammation, and strengthen immunity.

Thinly sliced discs, which are either air-fried, deep-fried, or microwaved, make for a healthy munchie. One can also make them a filling treat by loading them with jalapenos and bell peppers and adding fresh burrata on top and serving as an indulgent snack treat. They also make for a great base for chaat. One can spread the chips, top them with boiled diced potatoes, curd, chutneys. and sev.

Boiled sweet potato pieces dunked in a gravy of tomato, onion, tamarind, jaggery, and spices. To make this delight, cut boiled sweet potatoes into cubes and then make a tempering of oil, cumin, chilli, and add onion and tomato puree to it. Cook it with spices like turmeric, coriander powder, and garam masala and once the oil separates, add the sweet potatoes and then simmer for 5 minutes. Garnish with coriander leaves and enjoy with roti or rice.

Bite-size pieces of sweet potato, tossed in oil and ground spices until crisp and crunchy.

It is a pan-tossed snack made with boiled sweet potatoes tossed in a mixture of honey, oil, salt, pepper, and cinnamon powder. This makes for a healthy breakfast treat and can be purely made salty treat too. Simply avoid honey and use black pepper and chilli for the extra kick.

​It is a satiating dish made with sweet potatoes stuffed with a filling of cheese, black beans, corn, and avocado. One can also make it even more addictive by adding pickled olives and radish to add the extra kick. And non veg eaters can add minced meat along with spices and then bake it with a topping of cheese for that extra temptation. And to make it tempting for kids, one can use grated carrot and cheese blend and bake it until cheese melts.

Air-fried skin loaded with roasted and mashed sweet potatoes, seasoned with cheese, bacon, salt, pepper, milk, and oil. For the vegetarian version of it, simply grate paneer and top it with veggies and cheese and stuff it in scooped sweet potato and bake it to perfection. Finish with chopped spring onions or coriander for freshness and a spoon of sour cream or hung curd for contrast. Serve hot and crisp straight from the oven, ideally with a green salad or salsa to balance the richness and sweetness. A final drizzle of chilli oil or a squeeze of lime brightens everything, while cracked black pepper on top sharpens flavours and keeps the filling from tasting overly heavy or one-note.

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