Sweet potato consists of 44% manganese. Sweet Potatoes vs Yams: Whats the Difference? Not to mention, they provide a number of health benefits and are easy to add to your diet. Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. It is considered a superfood, provides several health benefits, and can be eaten in moderation by diabetics. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Its rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). Sweet potatoes with purple flesh are richer in anthocyanins. 18 Foods That Pack More Potassium Than a Banana, How to Make That Sweet Potato Toast Youve Been Seeing Everywhere on Instagram, 14 Healthy Foods That Are High in Potassium, The 8 Most Affordable Meal Delivery Services in 2022. 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). Moreover, the nutrient-rich sweet potatoes increases energy levels of the body. Serve as a pita sandwich or as an appetizer with yogurt sauce for dipping. 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). Everyone knows that veggies are healthy, but some stand out from the rest. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Manganese is a mineral that is able to keep our bones and joints healthy. Sweet potatoes contain fiber, protein, antioxidants and other healthful nutrients. Use a sharp knife to cut around the stem of the sweet potato. Add a dash of salt to a saucepan full of water and bring it to a boil. Studies indicate that sweet potatoes' potent antioxidants may reduce your risk of cancer. Purple sweet potato is rich in antioxidants A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. A relatively larger sodium-to-potassium ratio provides a lower score. White Potatoes See a snapshot of our analysis comparing the nutrient breakdown of each potato below. Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. Resolves Asthma and Bronchitis: Regulation of Blood Pressure One cup of sweet potato baked in. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet and for good reason. Directions. No matter how you peel away at this question, one thing is obvious potatoes and sweet potatoes both qualify as healthy, nutritious foods. Itll add some variety to your diet.. Red potatoes also contain the most lutein and choline, other phytochemicals that have shown health benefits such as protection against degrading eye health. Which sweet potato is the healthiest? list of the top non-meat sources of protein from 6 different food groups! Healthline Media does not provide medical advice, diagnosis, or treatment. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Findings showed that low levels of serotonin in the brain have a negative effect on mood and depression and also contribute to impaired memory. And the healthiest way to prepare a potato is by baking, as microwaving causes the least loss of nutrients [8]. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their 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. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). 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 many health benefits of sweet potatoes come from the fact that they are packed full of vitamins, minerals, and fiber. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. Here are 14 of the healthiest vegetables around. 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. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. See a snapshot of our analysis comparing the nutrient breakdown of each potato below. Here are some tips: Use a sharp knife to slice the sweet potatoes so they are thin. Therefore, eating antioxidant-rich foods is good for your health (6, 7). 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. Which sweet potato is the healthiest? Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Preheat the oven to 425 F. Line a half-sheet pan with a sheet of parchment and set it aside. As you can see, the sweet potato is last on our list. 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). 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. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. Your body converts the beta carotene into off-the-charts levels of vitamin A. Sweet potatoes are healthy foods that can work in maintaining stable blood pressure. Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. Notably, sweet potatoes sometimes have a lower GI and boast higher amounts of both sugar and fiber. One cup of baked sweet potato provides about 6 grams of fiber, which is more than a quarter of the daily recommended minimum. 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). Studies have compared the antioxidant content of white, cream, and purple-fleshed sweet potatoes. I love it! They possess the most, *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. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Vitamin A is beneficial in keeping the eyes healthy. Purple sweet potatoes also seem to have vision benefits. Place sweet potatoes in air fryer basket, making sure they are not touching. On red potatoes in particular, the skin is already super thin, so it doesn't detract from the taste or texture. 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). Anthocyanin - a type of antioxidant - is found in large amounts in purple sweet potatoes and thought to help boost brain function. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. . These fiber-dense foods will work better at keeping you feeling full relative to the amount of calories you are eating. The health benefits: Once again, super clean, healthy and tasty snack, with only three clean ingredients that are good . 1. This helps keep your eyes healthy as well as your immune system, your body's defense against germs . All rights reserved. FLESH - Cream/whitish colored that becomes yellow when baked. Preparing them in this manner eliminates the added negatives such as salt, fats and sugars. When compared to other carb-rich, staple foods, such as rice and pasta, potatoes contain fewer calories by weight, much more potassium, and very little fat . Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. 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. Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. They're high in fiber and antioxidants, which protect your body from free radical damage and promote a. For those looking to lose weight, the most tried and true technique is to burn fewer calories than you consume over time. Vitamins and Minerals. We look at all of the nutrients known to be required for lifeand then some. 0.2g fat. These fat-soluble compounds are found in the retina, lens and macula of your eyes. 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. Sweet potatoes are a type of potato that is cooked in sugar and water. Sweet potatoes are also high in vitamin C and vitamin K, both of which are important for keeping the immune system strong. Sweet Potato Fries vs. French Fries: Which Is Healthier? Hannah Sweet Potatoes. The colors are the antioxidants. flesh: These types of sweet potatoes normally have rose or reddish colored skin. And beta-carotene that has been converted into vitamn A provides 200% of the body's . 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. Imbalance in blood sugar levels and insulin secretion are the main characteristics of type 2 diabetes. Beta-carotene and anthocyanins are naturally occurring plant "phyto" chemicals that give vegetables their bright colors. 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. 15. Sweet potatoes are one of the healthiest vegetables you can eat. Potatoes contain several important nutrients, including carbohydrates, fiber, vitamins, and minerals. 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). While potatoes and sweet potatoes may be healthy, its also easy to turn potato-based food into a fatty calorie bomb. And aside from being healthy, theyre inexpensive and versatile in meals.. Better to flavor your tuber with fresh herbs or low-fat yogurt. Which sweet potato is the healthiest? 5 Thats because sodium possesses hypertensive properties, while potassium (and calcium) possess hypotensive properties. Fat A white potato and a sweet potato contain 4.2 g of fat. 1. Nevertheless, certain dishes, such as desserts, are best made without the skins. Therefore, a healthy gut is an important part of a healthy immune system. Shipt and Instacart are two of the most widely available grocery delivery services in North America. Orange sweet potatoes are higher on the glycemic index. Move over, bread. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. 1) Red Potatoes: "Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals," Friedman explains. This makes eating sweet potatoes an excellent strategy against vitamin A deficiency in developing countries. Sweet, white. Baking them causes the least reduction in nutrients, says Czerwony. All types of sweet potatoes offer nutrient-dense benefits to your health. Slice up your potatoes to make them fit more easily into the saucepan. 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. 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). We do not endorse non-Cleveland Clinic products or services. An amino acid in sweet potato may be beneficial for helping you relax. Nevertheless, potatoes do possess some protein. And we analyze the sodium-to-potassium (plus calcium) ratio too. Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content (2). Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. They are also a decent source of many other vitamins and minerals. 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. Thats because fiber can help attenuate the negative effects of sugar. They have a lower GI, more fiber, and large amounts of beta carotene. The sugar-to-fiber ratio is another ratio that helps assess the sugar content of your foods. Potatoes and sweet potatoes might not look all that impressive, but those oval-shaped vegetables rank as two of the worlds most-produced crops. This will help make them easier to cut and cook. We analyze the fiber and sugar content, both separately and as the ratio of the two. 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. The content of beta-carotene in purple yams will be converted into vitamin A in our body. They come in a variety of sizes and colors including orange, white, and purple and are rich in vitamins, minerals, antioxidants, and fiber. Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting (7). But in the end, it comes down to personal preference., Her best advice? A medium sweet potato has approximately 157 calories and 5 grams of dietary fiber in its serving size. A lot of people are. However, a peeled potato cooked in this way loses significant . Thats the main reason why sweet potatoes come across as a little bit of a better option, says Czerwony. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. Antioxidants - purple and orange sweet potatoes are especially high in antioxidants. Serving Size: 1 medium potato . The main reason? 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. Starches are often split into three categories based on how well theyre digested. 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! Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. 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. Neither one of them is a bad choice, says Czerwony.But if you have to pick just one, sweet potatoes hold a slight edge, says Czerwony. Where does your favorite fall on the list? Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones (52). You have successfully subscribed to our newsletter. This article tells you everything you need to know about sweet potatoes. Sweet potatoes are associated with multiple benefits (39). In a small bowl, combine the salt, garlic powder, and cornstarch. 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. 14mg vitamin C. An 80g serving of sweet potato, or one medium potato, counts towards one of your five-a-day, unlike white potato, which does not. Which Is Healthier? However, sweet potatoes do have the best mineral profile. 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. Serotonin is often included as an ingredient in antidepressants. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Phytochemicals encompass a broad swath of nutrients found in plants that we are only just starting to research in more detail regarding health. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). It is a good source of fiber, manganese, and vitamins A, C, and B6. NUTRITION - Data from Whole Foods. 6 Surprising Health Benefits of Sweet Potatoes. 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. Theyre high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Sweet Potatoes 101: Nutrition Facts and Health Benefits. Just one sweet potato gives you 400% of the vitamin A you need each day. The fibers are both soluble (1523%) in the form of pectin, and insoluble (7785%) in the form of cellulose, hemicellulose, and lignin (12, 13, 14). For a potato to be nutrient dense, there needs to be a relatively high concentration of nutrients per calorie. We also look at macronutrients protein, carbs, and fats. Our website services, content, and products are for informational purposes only. The gut is where your body is exposed to many potential disease-causing pathogens. 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. The more vitamins and minerals per calorie, the higher the nutrient density. Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. There's a healthier "toast" taking over. 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 a great source of fiber, vitamins, and minerals. Plus, vitamin B6, potassium, magnesium and vitamin C. . They are high in many nutrients, and taste delicious. See which of the 4 healthiest potatoes tops the list (and which one rounds out the bottom)! 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. 1. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Here's an in-depth look at how they compare. There are more than 4,000 different types of potatoes and 1,000 varieties of sweet potatoes grown around the globe. Sweet potatoes are a truly excellent source of fiber, but when we peel the skin off, we dramatically reduce the amount. 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". 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which sweet potato is the healthiest