Sweet potatoes contain fiber…. Sweet potatoes are also a little lower on the GI (Glycemic Index) when compared to white potatoes. Here’s a nutrient comparison of 3.5 ounces (100 grams) of white and sweet potato with skin, respectively (1, 2): While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A. Sweet potatoes are also a source of complex carbs. Boiling, grilling and baking are better options. Your body needs magnesium for strong bones and to support the health of your nerves and muscles. What is sweet potato. Eating potatoes with the skin on may also provide extra nutrients like fiber, iron, and potassium, but for sweet potatoes, the skin may be too tough to eat. 6 proven health benefits of beets: How the root vegetable may improve athletic performance and help you lose weight, 5 benefits of green tea and how it can help your memory, skin, and bones, 4 science-backed health benefits of cinnamon and how to add more to your diet, How to recognize the symptoms of magnesium deficiency and effectively treat it, Dietitians say there is no scientific evidence that MSG is bad for you and is actually found in everything from tomatoes to instant noodles. The potato and the sweet potato really aren’t so different. Sweet Potato Fries vs. French Fries: Which Is Healthier? Still, there are a few key differences that give sweet potatoes the edge when it comes to your health. Potatoes have 77 full calories. Is It Safe to Eat Sweet Potatoes If You Have Diabetes. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body caused by free radicals (3, 4). Are you a potato person or a sweet potato … Stop thinking of 'good' vs 'bad' foods. 2:29. GRILLED SWEET POTATO FRIES. It seems as if sweet potatoes are slightly better than white potatoes when we talk of nutritional value and GI. So, sweet potatoes help in keeping insulin levels lower and that is beneficial when we talk of weight loss. A leading-edge research firm focused on digital transformation. Low in calories. This battle really comes down to your taste buds. 7 Benefits of Purple Yam (Ube), and How It Differs from Taro. In general, most preparation methods for potatoes and sweet potatoes are healthy, including baking, microwaving, boiling, or steaming, says Adelia C. Bovell-Benjamin, Ph.D., a professor of food and nutritional sciences at Tuskegee University. 15 Foods That Pack More Potassium Than a Banana. Potato: The Nutritional Facts. If you are trying to lose weight by cutting calories, adding sweet potatoes to your diet may help you get a maximum amount of nutrition. Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies (5, 6). Sweet Potatoes vs Yams: What’s the Difference? People who have diabetes or other blood sugar issues may benefit from limiting high-GI foods. Here are 7 surprising health benefits of purple…, You can eat sweet potatoes if you have diabetes. This means you need to consume fewer calories and burn more. However, how eating potato affects your blood sugar largely depends on the type of potato, portion size, and cooking method. Moreover, sweet potatoes contain vitamin A and other important nutrients. As mentioned above, sweet potatoes are fairly low in calories and this is a good thing if you are trying to control your weight. Here is something rather sweet about the sweet potato. Can You Eat Sweet Potato Skins, and Should You? While white potatoes are higher in potassium, sweet potatoes provide much more vitamin A. Sweet Potatoes Can Help You Lose Weight - Duration: 2:29. Sweet Potato Vs. Brown Rice Fitness buffs are consuming more complex-carbohydrates because of their capacity to maintain a healthy weight. They come from separate plant families, offer different nutrients, and affect your blood sugar differently. Sweet potatoes are not considered a nightshade, and don’t need to be avoided by people who can’t tolerate nightshades. since. Tempt 2,750,001 views. Stuffed Sweet Potatoes This article compares sweet potato and…, When it comes to potassium, bananas are often the first thing that comes to mind, but plenty other foods are rich in this mineral. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike. Nearly equal amounts of vitamin C can be found in each: 35 percent for the regular potato and 37 percent for the sweet potato. On today's episode of Live Lean TV, I'm comparing the sweet potato vs white potato and answering the question: are white potatoes good for you? It is easy to make and turn … Frying any type of food is generally a less healthy option, as it adds extra calories and fat, but for potatoes, frying may be especially bad. Sweet potatoes rank between 44 and 94 depending on how they are prepared, but on average they have a GI of 70, which is considered to be high. There are many healthy ways you can cook potatoes and sweet potatoes, but try to avoid fried potatoes as much as possible. For example, boiled red potatoes have a GI of 89 while baked Russet potatoes have a GI of 111 (8). Our website services, content, and products are for informational purposes only. Sweet and regular potatoes are both tuberous root vegetables, but they differ in appearance and taste. Lets talk about some of the properties of sweet potatoes that make them a good food to add to a weight loss diet. A trace … Subscriber If you’re concerned about the impact of these root vegetables on your blood sugar, opt for boiled over baked potatoes. Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. There are many choices of these carbohydrates so it can be confusing to know the difference. To clear up the confusion regarding sweet potatoes versus yams, we talked to Mary-Frances Heck, Food + Wine's senior food editor and author of Sweet Potatoes.According to her, the confusion started in the 1930s, when Louisiana sweet potato growers decided to market their sweet potatoes as "yams" to distinguish them from sweet potato … Visit Insider's Health Reference library for more advice. Here are 15 foods…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. Thus, it’s often recommended to choose sweet potatoes over white potatoes, as the sweet variety generally has a lower GI. Both sweet and regular potatoes can be part of a balanced diet. Here are 5 Potato Diet Recipes you would definitely like. Sweet potatoes are a rich source of beta carotene and vitamin C. Sweet potatoes positively impacts blood sugar balance and regulation, … In terms of iron, a regular potato … One sweet potato (5”, 130 g) contains only 112 calories. Last medically reviewed on September 13, 2019. Sweet potatoes have higher levels of key vitamins that act as antioxidants, including vitamin A and vitamin C. Sweet potatoes also contain antioxidant plant pigments that aren't present in regular potatoes – for example, orange sweet potatoes are high in beta-carotene and purple sweet potatoes have more anthocyanins. They’re distantly related but come from different families. heart disease This article describes the main differences between sweet potatoes and other potato varieties, plus how to prepare them in healthy ways. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Here’s how these tubers compare — and why both deserve a place in your diet. Potatoes are a versatile root vegetable and a staple food in many households. This…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Sweet potatoes have 1.6g of protein. Potato Diet Recipes for Weight Loss. For every 100 grams, sweet potatoes have 86 calories. Though potatoes are highly nutritious, they’re often prepared in unhealthy ways. Plus, white potatoes have slightly less sugar than sweet potatoes as expected, but that's NBD. This means that potatoes break down more quickly into sugar in your digestive tract, causing your blood sugar to spike. There are many similarities between potatoes and sweet potatoes. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. It's thought that caffeine's stimulating effects become less noticeable over time because your body becomes tolerant or less responsive to its effects. Pairing potatoes with foods that have fewer carbs, like lean proteins and non-starchy vegetables, can also limit their effect on blood sugar. Although these types of foods have the same denominator of having high fiber … So, what makes the potato diet effective in melting the fat away and making a person lose weight? a tuberous root vegetable that is typically long in length and thick in width Potatoes and sweet potatoes may share a name, but they actually come from very different plant families. , cancer, and brain diseases like Alzheimer's. Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Both types of potatoes also contain other beneficial plant compounds. All rights reserved. Serves: 8 Both brown rice and sweet potato contribute minerals to your diet. Potatoes and sweet potatoes have both types of fibre, but more insoluble than soluble. For example, white potatoes can be turned into French fries, mashed with butter and cream, or baked and topped with high-calorie ingredients. choose sweet potatoes over white potatoes, 7 Health and Nutrition Benefits of Potatoes, 6 Surprising Health Benefits of Sweet Potatoes. Potatoes:3-4g of dietary fiber Sweet potatoes are from the morning glory family, Convolvulaceae, and white potatoes are nightshades, or Solanaceae. Here are some reasons that make sweet potatoes the perfect food for weight loss: Sweet potatoes have lesser calories than what potatoes have. The sweet potato is much bigger than the usual white potato, meaning you can go a lot further with its starchy flavor. How sweet potatoes can help with weight loss and weight management. The sweet potato has slightly more calories but it has more filling fiber and immunity boosting beta-carotene. However, if you are looking for extra health benefits like regulating blood sugar and more vitamin A and antioxidants, sweet potatoes are a better option. - Duration: 8:29. Here's what you need to know about the health differences between potatoes and sweet potatoes and the best ways to eat them. The high water content in sweet potatoes aids in weight loss as the loss of water from the body slows down metabolism and leads to weight gain. Sweet and regular potatoes are both considered root vegetables but are only distantly related. Sweet and regular potatoes are both root vegetables. (HealthyResearch.com) – Sweet potatoes have become increasingly popular in the United States over the past 15 years. Sweet Potato and Weight Loss. ), as well as how you prepare them. So should you opt for white or sweet potatoes? In the United States and some other countries, sweet potatoes are often called yams, even though they’re different species. It doesn’t matter whether the potato is starchy or floury. One of the main factors that affect weight loss is maintaining a negative energy balance. They also offer these 7 health and nutrition benefits. Weight loss is not easy but small things that you consume in form of food or drink can help out. Plus, both potatoes and sweet potatoes also contain resistant starch, a type of starch that is digested more slowly and has many health benefits. Both potatoes are a healthy carbohydrate source. Both varieties are native to parts of Central and South America but now eaten all over the world. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). Bake or boil potatoes instead of frying them, and stick to nutritious toppings. Eating plenty of fibre helps keep you feeling full and satisfied and slows digestion. Potatoes have 17g of carbohydrate. Potatoes may also affect your blood sugar differently, though this depends on the type, serving size, and other factors. Sweet Potato vs. Sweet potatoes also contain more antioxidants, including vitamins A and C, than regular potatoes. Baked sweet potatoes tend to have a much higher GI than boiled ones because of how the starches gelatinize during cooking (8). Healthline Media does not provide medical advice, diagnosis, or treatment. The GI of regular potatoes also varies. Overall, both sweet and regular potatoes can fit into a healthy diet when prepared in nutritious ways. What’s more, sweet potatoes may be combined with sugar, marshmallows, or other less healthy ingredients. If snacking is an issue for you then make such dishes that help you out and at the same time take away those cravings. High fiber with a low glycemic list, this overnight oats invention likewise has nutmeg, chia seeds, pecans and maple syrup. Ingredients: 3-4 medium size Yukon gold potatoes, peeled and sliced thin using a mandolin. They say that the sweet potato belongs to the morning glory family. Sweet potatoes can enable amp to up the nourishing profile of your oats, and is really one of the 42 Best Breakfast Foods for Weight Loss. 1 cup finely diced carrots (I pulsed in food processor about eight days) Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Fibre also has been shown to play an important role in weight loss. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Looking for smart ways to get more from life? Subscribe to our daily newsletter to get more of it. 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. A 2017 study found that, while eating potatoes has no negative health effects, eating fried potatoes at least twice a week more than doubled the risk of death. Sweet potatoes have more fiber than regular potatoes. American bodybuilders know the sweet potato, usually … Different types of potatoes also differ in their glycemic index (GI), a measure of how a certain food affects your blood sugar (7). Foods with a GI of 70 or higher cause a more rapid increase in blood sugar compared with foods with a medium GI of 56–69 or a low GI of 55 or less. But potatoes have 2g. Ultimately, all three dietitians believe it's … Many of the nutrients in potatoes and sweet potatoes contain compounds that act as antioxidants, which protect the cells in your body against oxidative stress. The edible part of these plants are the tubers that grow on the roots. This article reviews the pros and cons of the potato diet and whether it can help you lose weight. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Here's why: An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. Related articles from Health Reference : 6 proven health benefits of beets: How the root vegetable may improve athletic performance and help you lose weight BuiltLean 64,024 views. Sweet potato re-hydrates the cells in the body and boosts the metabolism leading to … But compared to the Glycemic Index, sweet potatoes are … The potato diet — or potato hack — is a short-term fad diet that promises rapid weight loss. Two sweet potatoes have around 250 calories. © 2005-2020 Healthline Media a Red Ventures Company. Our recipes will open up a whole world of new ways to eat potatoes! They have roughly the same amount of calories, carbohydrates, and protein — and they are both good sources of vitamin B6, magnesium, and potassium. 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 … This sweet potato or shakkarkandi tikki or cutlet recipe is a prime example. 10 Foods You CAN'T Get FAT From Even If You Tried! And by that we don’t mean greasy French fries or tasteless boiled potatoes. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were … To prepare sweet or regular potatoes in a healthy way, try boiling or baking them, keep the skin on for more fiber, and serve with fresh herbs or spices instead of cheese, butter, and salt. Potato Lasagna. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. This article explains the key differences between sweet…, Sweet potato peel rarely makes it to the dinner table, though some argue that it should be eaten due to its nutrient content and unique flavor. Depending on the type and cooking process, sweet potatoes may have a GI of 44–94. If you are trying to lose weight, sweet potato can actually help you a lot. Account active Both potatoes and sweet potatoes are healthy foods that can fit well into most diets. Both potatoes have potassium and many other vitamins and minerals. Sweet potatoes are surprisingly low in calories . Sweet potatoes differ from other potato varieties in appearance, taste, and nutrition. The effect that eating potato has on your blood sugar, known as the GI, varies among different types of both sweet and regular potatoes. This is important because oxidative stress is linked to Like what you see here? Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). Both potatoes and sweet potatoes are rich in nutrients, including many different vitamins and minerals. With the right recipe, it can easily be transformed into something delicious that can also help with weight loss. However, a sweet potato offers a whopping 438 percent of vitamin A (good for your eyes) while you will get none (zilch!) In this health food face off, find out which is healthier: a white potato or a sweet potato. Here's how they compare in their nutritional content: While both types of potatoes can be a healthy part of your diet, sweet potatoes are higher in nutrients like vitamin A that may offer extra benefits for your overall health. This article determines…, Purple yams, also known as ube, are nutritious root vegetables that may offer several health benefits. sweet potato vs potato for weight loss. There are many healthy ways you can cook potatoes and sweet potatoes, but try to avoid fried potatoes as much as possible. Sweet potatoes have 20g carbohydrate content. What is resistant starch and why it's healthier than simple starch, 5 of the best foods to lower blood sugar and manage diabetes. They have a higher carbohydrate content, so eat them in moderation. All of these methods preserve much of the nutritional value of both types of potatoes, says Bovell-Benjamin. Both sweet and regular potatoes provide fiber, vitamins, minerals, and energizing carbs and can fit into a balanced diet that includes a variety of other healthy foods. Whether sweet potatoes can aid your weight-loss goals ultimately depends on your eating plan (which is your personal biz! While some varieties of sweet potatoes may have a lower GI than regular potatoes, others do not. of this vitamin from a regular potato. Regular potatoes come in shades of brown, yellow, and red and have white or yellow flesh. These measures are important because eating foods with a generally lower glycemic index may help lower your blood sugar and manage your weight. Find out how sweet potatoes and pumpkin stack up in terms of calories, carbs, fiber, and more. Both sweet and regular potatoes provide a variety of nutrients, including carbs, fiber, vitamin C, and antioxidants. Brown rice is richer in magnesium and manganese, with 11 and 55 percent of the daily value compared to 7 and 25 for sweet potato. According to the Department of Agriculture, we saw a 42% consumption increase between 2000 and 2016, likely due to promotional campaigns highlighting their health benefits.Still, when it comes to starchy vegetables, white potatoes … Brown skin and orange flesh but also come in Purple, yellow, and red varieties family Convolvulaceae. A much higher GI than regular potatoes the best ways to eat them varieties are to! 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