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We believe eating healthy is a right, not a privilege, and we work hard to keep our prices low so that everyone can afford to feed their families fresh, locally grown, organic and natural foods all the time. One sweet potato provides far more than 100% of your recommended daily. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. skin. One of the best ways to combat hunger during calorie suppression is to add satiating nutrients to your meals. They are all comparable in nutrition, so it really comes down to your personal preference for taste, texture and how you want to use them in your favorite recipe. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content (2). Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Plus, red potatoes have a higher sugar-to-fiber ratio, macronutrient balance, and phytochemicals. Health benefits of sweet potatoes. Here's a detailed look at potatoes and their health, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Your body converts the beta carotene into off-the-charts levels of vitamin A. The GI (glycemic index) is also relatively low at 46 when boiled. The content of beta-carotene in purple yams will be converted into vitamin A in our body. The tuber is high in dietary fiber, naturally occurring sugars, and complex carbohydrates, and full of protein, vitamin A and C, iron, and calcium. In a small bowl combine 2 tablespoons of the ketchup with Worcestershire sauce. However, human studies are needed. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. Sweet potato, cooked, candied, home-prepared : 9mg 2. However, sweet potatoes do have the best mineral profile. Here are 6 surprising health benefits of sweet potatoes. . (Youre on your own for taste.). Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. 280mg potassium. However, this is a misnomer since yams are a different species. Place sweet potatoes in air fryer basket, making sure they are not touching. On the other hand, non-viscous, insoluble fibers dont absorb water and add bulk (9). Sweet potatoes are a great source of fiber, potassium, and vitamin C. They're also a healthy snack option if you want to lose weight or keep your weight off. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus. All rights reserved. I love it! Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. So consuming sweet potato regularly can improve blood pressure. In a large bowl, toss the diced sweet potatoes in olive oil and the seasoning blend until all of the potatoes are coated. Thats bad news given the amount of French fries and potato chips in many diets. They get their orange color from beta-carotene, which is a pigment and antioxidant. Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. If you are among the many people who suffer from stress, anxiety or depression, eating sweet potatoes may help, due to their high magnesium content 30.8 grams or 7 percent DV per serving, per the USDA. That means, nutrients that help you feel fuller, for longer. The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. They meet your daily needs on a per-calorie basis for copper, magnesium, manganese, phosphorus, and potassium, and provide decent amounts of calcium, iron, and zinc. What's the healthiest way to cook sweet potatoes? All types of sweet potatoes offer 5 percent of your daily value for protein per serving, along with a significant source of dietary fiber 3.8 grams, or 15 percent of the DV needed for keeping your digestive system functioning properly and helping to prevent constipation. They have a lower GI, more fiber, and large amounts of beta carotene. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. Purple sweet potato is rich in antioxidants A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Purple sweet potatoes also seem to have vision benefits. Slice up your potatoes to make them fit more easily into the saucepan. Rich in nutrients. Sweet potatoes contain fiber, protein, antioxidants and other healthful nutrients. Antioxidants - purple and orange sweet potatoes are especially high in antioxidants. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their In fact, eating sweet potatoes is great for your heart health, eyesight . 0.2g fat. Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. Beta carotene and vitamin A. One medium, 5-inch sweet potato, cooked, provides 23.6 grams or 8 percent of your daily value (DV) for carbs, according to the USDA. Far from being a fattening food, sweet potatoes can even help you lose weight. *Research was supported by National Institute of Minority Health and Health Disparities of the National Institutes of Health under award number R43MD014073 and the National Science Foundation under grant number 2026127. To find the healthiest potato, we analyzed in-depth the nutrient content of the four varieties found in the USDA Food Database. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). Theyre high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. You have successfully subscribed to our newsletter. Recent research suggests that they may have antioxidant properties (22). The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. orange-fleshed cousins. Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. So, how should you cook potatoes or sweet potatoes to get the most benefit? Which sweet potato is the healthiest? Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting (7). Second, wash the sweet potatoes in cold water before cooking them. Regular potatoes are a little higher in potassium, vitamin C, and iron than sweet potatoes. Eating one orange-fleshed potato will provide 730 percent of your DV for vitamin A, which could help prevent dry eyes, night blindness and reduce the risk of eye infections. See a snapshot of our analysis comparing the nutrient breakdown of each potato below. In addition, a review published in the Annals of Neurology in November 2012 concluded that carotenoids may play a role in preventing or delaying Lou Gehrig's disease (ALS). Carbohydrates There are 20.4 g of carbohydrates in a white potato compared to 16.8 g of carbohydrates in a sweet potato. It is the same pigment that gives blueberries, red grapes and red cabbage their color. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetables bright orange color. The content of vitamin A and beta carotene in purple sweet potato is high. You consume calories to satisfy your bodys energy demands. Monday - Saturday 9AM - 8PM Sunday How much water you need depends on how many sweet potatoes you want to cook, but you want them to have at least an inch of water above them. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. Sweet potatoes are healthy foods that can work in maintaining stable blood pressure. And we analyze the sodium-to-potassium (plus calcium) ratio too. Sweet Potatoes vs Yams: Whats the Difference? Answer (1 of 2): * It looks that the sole potential drawback to uptake too several sweet potatoes is that you just may get yellow palms (or nose as you'll see within the video, the most effective thanks to Cook Sweet Potatoes), a harmless condition known as "carotenemia." Caused by elevated leve. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. Therefore, eating antioxidant-rich foods is good for your health (6, 7). Vitamin A helps form and maintain healthy skin, while vitamin C helps your body produce collagen, a protein that is essential to skin health. Policy. One medium sweet potato boasts an impressive nutrition profile: 103 calories 2 g protein 0 g total fat 24 g carbs 4 g fiber 7 g sugar 43 mg calcium 62. They're high in fiber and antioxidants, which protect your body from free radical damage and promote a. There's a healthier "toast" taking over. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. If you are concerned about maintaining proper vision, it's good to know that a sweet potato contains an abundance of an important nutrient vitamin A known for its role in eye health. On red potatoes in particular, the skin is already super thin, so it doesn't detract from the taste or texture. Studies indicate that sweet potatoes potent antioxidants may reduce your risk of cancer. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. We determine the nutrient quality on a per calorie basis because a healthy quantity of food, with respect to your metabolism and lifestyle, is determined by calories, not grams. There are diminishing returns to micronutrient intake that we take into account (i.e., 100% of your riboflavin needs is much better than 10% of your needs, but eating 1000% of your riboflavin needs does not leave you 10 times healthier than getting 100% of your needs). See a snapshot of our analysis comparing the protein density of each potato, or use our interactive chart, Its also important to keep sugar consumption down, as. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. If we can reduce our amount of free radical damage, we may also be able to lower our risk of life . It is a good source of fiber, manganese, and vitamins A, C, and B6. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). Overall, sweet potatoes are nutritious, cheap, and easy to incorporate into your diet. With this in mind, the white potato is the best potato for weight loss, with the red potato not far behind. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolic compounds, antioxidant content, and total soluble dietary fiber. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. Chan: "The Nutrition Source: Sweet Potatoes", Journal of Medicinal Food: "Sweet Potato (Ipomoea Batatas [L.] Lam)--A Valuable Medicinal Food: A Review", MyFoodData: "Nutrition Facts for Sweet Potatoes", Harvard T.H. Sweet potatoes also contain a modest but helpful amount of protein around four grams per cup when cooked. 2. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. Beta-carotene and anthocyanins are naturally occurring plant "phyto" chemicals that give vegetables their bright colors. This helps keep your eyes healthy as well as your immune system, your body's defense against germs . Below are five reasons why potatoes are healthier than you think. This means that they can increase your blood sugar levels more dramatically than other varieties of sweet potatoes. In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat. This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. For those looking to lose weight, the most tried and true technique is to burn fewer calories than you consume over time. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. Here's an in-depth look at how they compare. Still, they don't contain any vitamin A, while sweet potatoes contain 41% of RDA of this immune- and vision-strengthening vitamin. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. The starch proportions in sweet potatoes are as follows (8, 9, 10, 11): Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat such as coconut oil, olive oil, or avocado can help boost the absorption of beta-carotene since its a fat-soluble nutrient (41, 42). Sweet potato, cooked, boiled, without skin, with salt : 0mg 4. Fat A white potato and a sweet potato contain 4.2 g of fat. They play a vital role in our health, helping to fight off cancer and decreasing the risk of eye disease. Studies have compared the antioxidant content of white, cream, and purple-fleshed sweet potatoes. Advertising on our site helps support our mission. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. Deficiency can cause both temporary and permanent damage to your eyes and even lead to blindness. But in the end, it comes down to personal preference., Her best advice? All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Read more: 8 Warning Signs of Depression You Shouldn't Ignore. Eating sweet potato regularly can prevent us from osteoporosis. Sweet potatoes are associated with multiple benefits (39). 15. Vitamins and Minerals. A lot of people are. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. Both typically have brownish skin; though, that can vary depending on the variety. According to the USDA Food Database, red potato is the most nutritious and has the highest vitamin and mineral concentration. Place on the prepared baking sheet and drizzle with . In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. . Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). We look at all of the nutrients known to be required for lifeand then some. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. Therefore, the healthiest potatoes have a lower sodium-to-potassium ratio and thus possess more potassium with respect to sodium and results in a lower risk profile for high blood pressure. Sweet potatoes are rich in many plant compounds, such as beta carotene, chlorogenic acid, and anthocyanins. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). Whichever type of sweet potato you eat, be sure to limit your quantity. Natasha. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolics, antioxidant content and total soluble . Further human research is needed (46). Which Is Healthier? Sweet Potato Falafel The Spruce / Diana Chistruga These sweet potato falafel are a beautiful orange color with a crisp exterior and almost creamy interior. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. Consuming purple sweet potatoes may improve brain function. Red potatoes are also the healthiest potatoes. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. Baked Sweet Potato Fries What matters more than the potato you choose is the preparation method for either option. Data from five long-running cohort studies including over 1 million participants found that the beta-carotene found in sweet potatoes was associated with a 15-percent reduced risk of ALS. Serotonin is a brain neurotransmitter that helps regulates mood and sleep, among other things. Red potatoes contain the most of all three phytochemicals examined. As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). Theyre also high in antioxidants that protect your body from free radical damage and chronic disease. These phytochemicals are researched for their potential role in human health and disease prevention. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). Fun fact: Potatoes and sweet potatoes contain more potassium than a banana. The red blood cell production is stimulated by the iron in the sweet potatoes. We analyze the fiber and sugar content, both separately and as the ratio of the two. Just one serving will give you more than 400 percent of your daily vitamin A requirement; it's also high in vitamins C and B, potassium, and choline. Directions. Which sweet potato is the healthiest? The total sweet potato harvest, meanwhile, reached almost 92 million metric tons during that same year. In fact, Russet potatoes actually fall within the USDA Guidelines recommended daily intake requirements for protein (between 10-35% of daily calories) on a per-calorie basis! Potatoes contain several important nutrients, including carbohydrates, fiber, vitamins, and minerals. Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content. 1. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Theyre also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. An amino acid in sweet potato may be beneficial for helping you relax. All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. Orange Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Policy. Up to approximately 50% of the phenol compounds are in the skins. That's a lot of benefits! Studies indicate that sweet potatoes' potent antioxidants may reduce your risk of cancer. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. It is said that foods that are good for blood pressure are foods that are low in salt and foods rich in potassium. Imbalance in blood sugar levels and insulin secretion are the main characteristics of type 2 diabetes. Nevertheless, certain dishes, such as desserts, are best made without the skins. Everyone knows that veggies are healthy, but some stand out from the rest. Sweet potatoes are one of the many potassium-rich foods. Red potatoes are particularly healthy because of the thin, nutrient filled skins, which are loaded with fiber, B vitamins, iron and potassium. These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. It is considered a superfood, provides several health benefits, and can be eaten in moderation by diabetics. Salt also helps to really bring out their sweetness by contrast. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. The russet potato, despite its low fiber content, has very low sugar content and ranks the best (as having the lowest) sugar-to-fiber ratio. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. Sweet potatoes are nutritious, high in fiber, very filling, and delicious. They are also a decent source of many other vitamins and minerals. Certain types of soluble fiber known as viscous fibers absorb water and soften your stool. 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