which sweet potato is the healthiest

Its also important to keep sugar consumption down, as we already eat far too much. Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetables bright orange color. Studies indicate that sweet potatoes' potent antioxidants may reduce your risk of cancer. 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. The content of vitamin A and beta carotene in purple sweet potato is high. Thats because sodium possesses hypertensive properties, while potassium (and calcium) possess hypotensive properties. They are delicious, versatile, and worth including. The two species contain similar amounts of water, carbs, fat, and protein (5). Sweet potatoes are a type of potato that is cooked in sugar and water. Some, like lycopene, lutein, and certain flavonoids have some of the most research to-date. Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or foil. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. Sweet Potatoes are High in Fiber and a Healthy Starchy Carb. Itll add some variety to your diet.. 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. Neither spud is a dud, but one offers just a bit more nutrition. They can be stored in the fridge for up to four days. They come in a variety of sizes and colors including orange, white, and purple and are rich in vitamins, minerals, antioxidants, and fiber. Eating sweet potato regularly can prevent us from osteoporosis. 67kcal / 285kj. Sweet potatoes can manage the level of cholesterol in our body because they contain 33% fiber. On the other hand, non-viscous, insoluble fibers dont absorb water and add bulk (9). Sweet potatoes can be mashed and served as a side, in casseroles, or sliced and baked for sweet potato . Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Thats bad news given the amount of French fries and potato chips in many diets. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet and for good reason. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). Just one sweet potato gives you 400% of the vitamin A you need each day. Here are 18 foods that pack. You consume calories to satisfy your bodys energy demands. What's the healthiest way to cook sweet potatoes? Magnesium plays an essential role in nerve transmission and muscle contraction, which may be why it has been studied for its potential to prevent and treat neurological disorders, according to a review in Nutrients, published in June 2018. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. The GI is a measure of how fast your blood sugar levels rise after a meal (6). 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). Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. 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. Here are some tips: Use a sharp knife to slice the sweet potatoes so they are thin. Vitamin A helps form and maintain healthy skin, while vitamin C helps your body produce collagen, a protein that is essential to skin health. . Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). Free radicals are unstable molecules that can damage DNA and trigger inflammation. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. The red blood cell production is stimulated by the iron in the sweet potatoes. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. One of the best ways to combat hunger during calorie suppression is to add satiating nutrients to your meals. Be careful with the toppings you add afterward, though and make sure to eat the skin. Moreover, the nutrient-rich sweet potatoes increases energy levels of the body. Soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches (15, 16). Sweet potato is a delicious and versatile root vegetable packed with nutrients that offer many health benefits. Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. Therefore, a healthy gut is an important part of a healthy immune system. Sweet Potato Fries vs. French Fries: Which Is Healthier? All types of sweet potatoes offer nutrient-dense benefits to your health. 2. These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. 13. Carotenoids are abundant in carrots, apricots and squash but are also found in certain types of potatoes. People with diabetes can eat sweet potatoes. Conclusions, published in Preventive Nutrition and Food Science in June 2016, reported that all colors of potatoes were similar in polyphenol content, but the purple-fleshed potato had the highest content of anthocyanin antioxidants, while white-fleshed sweet potatoes had the lowest amount. This article determines. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. A lot of people are. Sweet potatoes with orange flesh are richest in beta-carotene. However, a peeled potato cooked in this way loses significant . Most of the carbs come from starch, followed by fiber. 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. Doing this will make it easier to remove the skin and make it easier to eat. Sweet potatoes also contain a modest but helpful amount of protein around four grams per cup when cooked. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. You bet! Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. A medium-sized potato or sweet potato supplies about 30% of your recommended daily value of vitamin B6, which works to bolster your brain and nervous system. 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. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). We look at all of the nutrients known to be required for lifeand then some. Butter, ghee, or a healthy oil of your choice Steps: 1. A January 2016 review published in Nutrients examined the association of various levels of tryptophan, and its precursor serotonin, on emotion and cognitive reaction. 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. 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). This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels. There's a healthier "toast" taking over. Red potatoes also contain the most lutein and choline, other phytochemicals that have shown health benefits such as protection against degrading eye health. Find sweet potato toast recipes that feature everything from avocado to nut butter. Very satisfying. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Your body converts the beta carotene into off-the-charts levels of vitamin A. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. Serving Size: 1 medium potato . But all potatoes, including sweet potatoes, make a great addition to any well-balanced diet! Studies have compared the antioxidant content of white, cream, and purple-fleshed sweet potatoes. Whichever type of sweet potato you eat, be sure to limit your quantity. Specifically, "when comparing a sweet potato vs a white potato, the sweet contains more fiber, vitamin A, vitamin B6, and calcium when compared with a white potato of the same quantity (assuming the skin of both potatoes are consumed)," says Manaker. While you may be acquainted with only one or two types of sweet potatoes, sometimes referred to as "camote," many of the hundreds of varieties produced around the world are available in the United States. The spiced balls are baked instead of fried, making them a good alternative to your usual falafel. We do not endorse non-Cleveland Clinic products or services. skin. Fiber helps keep you feeling full and makes it easy to consume fewer calories. Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. Sweet potatoes are a good source of dietary fiber, vitamin C, and potassium. Its also key for maintaining healthy mucous membranes, especially in the lining of your gut. . and are quickly gaining in popularity in the U.S. because of their unique color. Healthline Media does not provide medical advice, diagnosis, or treatment. Hannah Sweet Potatoes. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Only 3% of Americans get enough of the essential mineral potassium. That means, nutrients that help you feel fuller, for longer. We also look at macronutrients protein, carbs, and fats. The fiber and antioxidant content of sweet potatoes is great for digestive health. All rights reserved. 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. Boiled sweet potatoes are the healthiest preparation that's been studied. They have a lower GI, more fiber, and large amounts of beta carotene. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. 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. Sweet potatoes have a medium to high glycemic index (GI), varying from 4496. Serotonin is often included as an ingredient in antidepressants. Sweet potatoes contain two types of fiber: soluble and insoluble (8). 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. This article tells you everything you need to know about sweet potatoes. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. To cook sweet potatoes for a diabetic, first preheat the oven to 350 degrees Fahrenheit. These conclusions laid the foundation for further research regarding the damage-protective activities of purple potatoes on RPE cells or human vision. The gut is where your body is exposed to many potential disease-causing pathogens. It is said that foods that are good for blood pressure are foods that are low in salt and foods rich in potassium. The following chart shows the concentration of some key phytochemicals found in the USDA Food Database for these potatoes. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). Both are viewed as essential for global food security. 6.7g sugar. Regulation of Blood Pressure One cup of sweet potato baked in. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. Sweet Potatoes vs Yams: Whats the Difference? Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Picking a Winner in 7 Food Fights, Heres the Deal With Your Junk Food Cravings, Everything to Know About Spaghetti Squash, The Top 10 Worst Foods if You Have Diabetes, Heres What to Do When Your Baby Has the Hiccups. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. 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. To settle the debate at least in regard to which potato is the healthier option we turn to registered dietitian Beth Czerwony, RD. I love it! A 2017 study even found that eating fried potatoes twice a week increased your risk of death. And the healthiest way to prepare a potato is by baking, as microwaving causes the least loss of nutrients [8]. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Baking them causes the least reduction in nutrients, says Czerwony. But white potatoes get a point for having more potassium and vitamin C, adds Manaker. Half of the fiber of a potato comes from the skin. Far from being a fattening food, sweet potatoes can even help you lose weight. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. They're high in fiber and antioxidants, which protect your body from free radical damage and promote a. Regular potatoes are a little higher in potassium, vitamin C, and iron than sweet potatoes. For a potato to be nutrient dense, there needs to be a relatively high concentration of nutrients per calorie. It is a good source of fiber, manganese, and vitamins A, C, and B6. 16.3g carbohydrates. Carotenoids are yellow and orange pigments, synthesized by many plants, which function as a source of vitamin A (retinol) in your body. The sweet potato is primarily carbohydrate, and contains only trace amounts of protein (about 2 grams per medium sized sweet potato compared to 27 grams of carbohydrate). iStock / juliedeshales Sweet potato was recently ranked the healthiest vegetable in the world by the Center for Science in the Public Interest (CSPI). Still, they don't contain any vitamin A, while sweet potatoes contain 41% of RDA of this immune- and vision-strengthening vitamin. Okinawans are a locally grown staple of Hawaii If we can reduce our amount of free radical damage, we may also be able to lower our risk of life . 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. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. The consumption of one boiled purple potato a day for six weeks was found to significantly decrease inflammation, something neither white nor yellow potatoes were able to accomplish. See a snapshot of our analysis comparing the protein density of each potato, or use our interactive chart, here. 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. 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). orange-fleshed cousins. 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. *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. Meal delivery services can range quite a bit in price, which can make it challenging for those on a budget to find suitable options. After taking all these factors into account we ranked all four varieties from the USDA Food Database. Which Is Healthier? 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. Second, wash the sweet potatoes in cold water before cooking them. Healthy ways to eat sweet potatoes Certain types of soluble fiber known as viscous fibers absorb water and soften your stool. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. They are high in many nutrients, and taste delicious. Sweet potatoes are healthy foods that can work in maintaining stable blood pressure. The other potatoes also provide good levels of these minerals, and in general the healthiest potatoes provide a good amount of B-vitamins (except vitamin B12, found mostly in animal-derived products). On red potatoes in particular, the skin is already super thin, so it doesn't detract from the taste or texture.

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