Sweet potatoes with purple flesh are richer in anthocyanins. As for vitamins and minerals, white potatoes are stuffed with vitamins C, B6, niacin, folate, potassium, manganese, magnesium and phosphorus. This article explains the key differences between sweet, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. A medium sweet potato has approximately 157 calories and 5 grams of dietary fiber in its serving size. Steaming is the next-healthiest way to cook a potato since it causes less nutrient loss than boiling. The tuber is high in dietary fiber, naturally occurring sugars, and complex carbohydrates, and full of protein, vitamin A and C, iron, and calcium. Sweet potatoes trace their colorful orange flesh to the presence of beta carotene, an antioxidant that works to protect your bodys cells from damage and diseases like cancer. Natasha. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. See the snapshot of our analysis of the best potatoes for weight loss below, or use our interactive chart, The Healthiest Potatoes have More Phytochemicals, Red potatoes contain the most of all three phytochemicals examined. Health benefits of sweet potatoes. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). 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. Antioxidants - purple and orange sweet potatoes are especially high in antioxidants. Manganese is a mineral that is able to keep our bones and joints healthy. Below are five reasons why potatoes are healthier than you think. To cook sweet potatoes for a diabetic, first preheat the oven to 350 degrees Fahrenheit. 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. Melatonin is known to promote relaxation and sleep and is helpful as a sleep-aid medication. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. Remove flesh from sweet potato, discard skin and mash in a large bowl. One of the best ways to combat hunger during calorie suppression is to add satiating nutrients to your meals. 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. 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. Below is a summary list for the top ten sweet potato items ranked by the amount or level of cholesterol in 100g. 0.9g protein. 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. 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. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. They're high in fiber and antioxidants, which protect your body from free radical damage and promote a. 1. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. 6 Surprising Health Benefits of Sweet Potatoes. The most abundant vitamins and minerals in this vegetable are (24, 25, 26, 27, 28): Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Place on the prepared baking sheet and drizzle with . Okinawans are a locally grown staple of Hawaii 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. 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. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. These fiber-dense foods will work better at keeping you feeling full relative to the amount of calories you are eating. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. The antioxidants in sweet potatoes may provide gut benefits as well. The sweet potato had the lowest vitamin profile, as well as the largest sodium-to-potassium ratio. Therefore, a healthy gut is an important part of a healthy immune system. Vitamin B complex, C, beta carotene, calcium, and potassium in sweet potatoes are effective on gastritis. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). See a snapshot of our analysis comparing the protein density of each potato, or use our interactive chart, here. Moreover, the nutrient-rich sweet potatoes increases energy levels of the body. Sweet potatoes are one of the many potassium-rich foods. 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). Here are 6 surprising health benefits of sweet, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. So consuming sweet potato regularly can improve blood pressure. The sugar-to-fiber ratio is another ratio that helps assess the sugar content of your foods. Individuals who are prone to getting kidney stones may want to limit their sweet potato intake. Potato, potahto. Purple potatoes have the highest antioxidant activity (14, 51). According to the USDA Food Database, red potato is the most nutritious and has the highest vitamin and mineral concentration. With more than enough vitamin A to cover your daily recommended value, sweet potatoes are also great for supporting your immune system and maintaining healthy vision. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. All rights reserved. Policy. 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. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. 5 Yellow and purple potatoes for example are rich in carotenoids and flavonoids. Healthline Media does not provide medical advice, diagnosis, or treatment. Doing this will make it easier to remove the skin and make it easier to eat. Sweet potatoes are also a good source of Vitamin A, which is important for skin health and vision. 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! 16. 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. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetables bright orange color. And although most of them do not have recommended dietary intake references or have definitive data regarding their precise health benefits, the research is starting to pile on in their favor. They come in a variety of sizes and colors including orange, white, and purple and are rich in vitamins, minerals, antioxidants, and fiber. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. In a large bowl, toss the diced sweet potatoes in olive oil and the seasoning blend until all of the potatoes are coated. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. We look at all of the nutrients known to be required for lifeand then some. Too much sodium can be a risk factor for developing hypertension if not balanced out with hypotensive minerals like potassium and calcium. An excellent source of vitamins A and C, sweet potatoes boost your immune system and help keep your skin healthy. Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. With this in mind, the white potato is the best potato for weight loss, with the red potato not far behind. The content of vitamin A and beta carotene in purple sweet potato is high. Sweet potatoes are one of the healthiest vegetables you can eat. Purple sweet potatoes have 2.5 times more antioxidants (anthocyanins) than their orange-fleshed counterparts. 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. 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. On the other hand, non-viscous, insoluble fibers dont absorb water and add bulk (9). Learn which is the better pick. Most of the carbs come from starch, followed by fiber. For those looking to lose weight, the most tried and true technique is to burn fewer calories than you consume over time. We analyze the fiber and sugar content, both separately and as the ratio of the two. Aside from other vitamins and minerals, such as vitamin C and calcium, one of the biggest health benefits of sweet potatoes is their vitamin A content. Vitamin B6. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. 280mg potassium. Sweet potatoes are a good source of dietary fiber, vitamin C, and potassium. According to an article on Livestrong.com, "the purple varieties contain the most antioxidants, and the white-fleshed varieties contain the least of these beneficial nutrients." But since purple sweet potatoes are hard to track down in the States, between the white and orange sweet potatoes, the orange . iStock / juliedeshales Sweet potato was recently ranked the healthiest vegetable in the world by the Center for Science in the Public Interest (CSPI). The healthiest potatoes have a closer alignment with recommended macronutrient recommendations. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Where does your favorite fall on the list? Feel free use the interactive chart, here! Starches are often split into three categories based on how well theyre digested. Notably, sweet potatoes sometimes have a lower GI and boast higher amounts of both sugar and fiber. 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). These phytochemicals are researched for their potential role in human health and disease prevention. Your body cannot digest either type. TASTE - Pretty sweet and fairly firm inside (Hannahs are considered a dry or firm meaning that the flesh is pretty firm and dry when cooked). The sweet potato (Ipomoea batatas) is an underground tuber. Sweet potatoes are mainly composed of carbs. We do not endorse non-Cleveland Clinic products or services. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. Which sweet potato is the healthiest? SUMMARY Sweet potatoes may have. In addition to being a potent antioxidant, anthocyanins may possess anti-inflammatory, anti-microbial effects, in addition to helping to protect against obesity, diabetes, cardiovascular disease and cancer, according to a study published in Food and Nutrition Research in August 2017. The content of beta-carotene in purple yams will be converted into vitamin A in our body. Nevertheless, certain dishes, such as desserts, are best made without the skins. Move over, bread. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. However, studies have yet to test these effects in humans. Orange-fleshed sweet potatoes are a great source of beta-carotene, which the body converts to vitamin A, a powerful antioxidant that helps fight inflammation by diminishing free radical damage. Add a dash of salt to a saucepan full of water and bring it to a boil. Sweet Potatoes vs Yams: Whats the Difference? The content is solely the responsibility of the authors and does not necessarily represent the official views of the National Institutes of Health or the National Science Foundation. They meet your daily needs on a, In fact, Russet potatoes actually fall within the USDA Guidelines recommended daily intake requirements for protein (between 10-35% of daily calories) on a. With only 103 calories in a whole, cooked sweet potato, there is no fat or cholesterol unless you smother your potato with butter or sour cream. This makes eating sweet potatoes an excellent strategy against vitamin A deficiency in developing countries. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. Leaving the skins on the potatoes provides extra fiber. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. Red potatoes are particularly healthy because of the thin, nutrient filled skins, which are loaded with fiber, B vitamins, iron and potassium. Which sweet potato is the healthiest? Serving Size: 1 medium potato . Here are 8 of the. 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 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. 100 gr of sweet potato contains 3.5 gr of fiber, but the amount is reduced to 2.3 gr when we throw away the skin. 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! Sweet potatoes are well tolerated in most people. Theyre also high in antioxidants that protect your body from free radical damage and chronic disease. Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer suggesting that the anthocyanins in the potatoes may have a protective effect (3, 22). However, the current data doesnt justify the use of sweet potatoes in the treatment of type 2 diabetes. Sweet potato, frozen, cooked, baked, with salt : 0mg 3. And aside from being healthy, theyre inexpensive and versatile in meals.. Place sweet potatoes in air fryer basket, making sure they are not touching. Carotenoids are abundant in carrots, apricots and squash but are also found in certain types of potatoes. They can be eaten boiled, baked, steamed, or fried. Primarily, these constitute your essential micronutrients vitamins and minerals. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Sweet potatoes contain two types of fiber: soluble and insoluble (8). See the snapshot of our analysis of the best potatoes for weight loss below, or use our interactive chart, here. Chan: "The Nutrition Source: Vitamin A", Annals of Neurology : "Intakes of Vitamin C and Carotenoids and Risk of Amyotrophic Lateral Sclerosis: Pooled Results from 5 Cohort Studies", Food and Nutrition Research: "Anthocyanidins and Anthocyanins: Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits", Preventive Nutrition and Food Science: "Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.)", Academy of Nutrition and Dietetics: "5 Top Foods for Eye Health", Current Developments in Nutrition: "Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study", Harvard Health: "Top Foods to Help Protect your Vision", Food & Nutrition Research: "The Influences of Purple Sweet Potato Anthocyanin on the Growth Characteristics of Human Retinal Pigment Epithelial Cells", Nutrients: "The Role of Magnesium in Neurological Disorders", MMW Fortschritte Der Medizin: "Long-Term HRV Analysis Shows Stress Reduction by Magnesium Intake", Nutrients: "Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis". Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Preparing them in this manner eliminates the added negatives such as salt, fats and sugars. Theyre high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Healthy ways to eat sweet potatoes There's a little more protein in a white potato, a few more grams of carbs, and 70% more potassium than a sweet potato. Our website services, content, and products are for informational purposes only. Fried vs. 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. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Boiled sweet potatoes are the healthiest preparation that's been studied. Orange sweet potatoes are higher on the glycemic index. Sweet potato consists of 44% manganese. 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. Free radicals are unstable molecules that can damage DNA and trigger inflammation. skin. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Thats bad news given the amount of French fries and potato chips in many diets. Researchers administered 400 milligrams of magnesium to a group of 100 participants for a period of 90 days. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Salt also helps to really bring out their sweetness by contrast. Sweet potatoes contain 112 calories, 4 grams of fiber and 106% of your daily requirement for vitamin A. They can be stored in the fridge for up to four days. Certain types of soluble fiber known as viscous fibers absorb water and soften your stool. 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. The gut is where your body is exposed to many potential disease-causing pathogens. SKIN - Cream colored and pretty smooth. Still, they don't contain any vitamin A, while sweet potatoes contain 41% of RDA of this immune- and vision-strengthening vitamin. I love it! Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14). Butter, ghee, or a healthy oil of your choice Steps: 1. This article lists 14 of the foods highest in potassium. Sweet potatoes also contain a modest but helpful amount of protein around four grams per cup when cooked. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Vitamins and Minerals. The many health benefits of sweet potatoes come from the fact that they are packed full of vitamins, minerals, and fiber. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Sweet potatoes with orange flesh are richest in beta-carotene. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You bet! Sweet potatoes are associated with multiple benefits (39). Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. After taking into account the mineral density, the vitamin density, the macronutrient balance, the sugar-to-fiber ratio, the sodium-to-potassium ratio, and the phytochemical profile, red potatoes are the healthiest potato with data from the USDA Food Database. 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). Which sweet potato is the healthiest? 2. The main reason? Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. They're also higher in vitamin A, an antioxidant that boosts immunity and helps you maintain healthy skin and vision. Anthocyanins a group of antioxidants found in purple sweet potatoes have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). However, a peeled potato cooked in this way loses significant . Advertising on our site helps support our mission. 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. The more vitamins and minerals per calorie, the higher the nutrient density. Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. May 2, 2021. 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. Be careful with the toppings you add afterward, though and make sure to eat the skin. Regulation of Blood Pressure One cup of sweet potato baked in. A healthy diet constitutes a balance that contains all of these. Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. The obvious healthiest way to prepare a sweet potato is to boil, steam or microwave them. Serve as a pita sandwich or as an appetizer with yogurt sauce for dipping. Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. Purple potatoes contain a class of anthocyanins that may also keep your eyes healthy. The fiber and antioxidants in sweet potatoes are advantageous to gut health. In a small bowl, combine the salt, garlic powder, and cornstarch. Shipt and Instacart are two of the most widely available grocery delivery services in North America. Read more: 8 Warning Signs of Depression You Shouldn't Ignore. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. They have a slightly sweet taste and are fairly firm inside. One sweet potato provides far more than 100% of your recommended daily. Studies have found that these promote the growth of good bacteria in the gut, supporting bowel movements and preventing conditions like constipation and Irritable Bowel Syndrome (IBS). Beta-carotene and anthocyanins are naturally occurring plant "phyto" chemicals that give vegetables their bright colors. Policy. Despite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries (14, 23). See a snapshot of our analysis comparing the nutrient breakdown of each potato below. It is considered a superfood, provides several health benefits, and can be eaten in moderation by diabetics. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. See a snapshot of our analysis comparing the nutrient breakdown of each potato below. Better to flavor your tuber with fresh herbs or low-fat yogurt. 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. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38).