Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. . 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. In a small bowl combine 2 tablespoons of the ketchup with Worcestershire sauce. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. That's a lot of benefits! 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 dietary fiber. Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or foil. Remove flesh from sweet potato, discard skin and mash in a large bowl. Rich in nutrients. 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. On the other hand, the high sodium-to-potassium ratio, the high sugar-to-fiber ratio, and the relatively lower vitamin and phytochemical profile of sweet potatoes broad them down to last place on our ranking. Managing Our Cholesterol Level. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. The obvious healthiest way to prepare a sweet potato is to boil, steam or microwave them. Leaving the skins on the potatoes provides extra fiber. 16.3g carbohydrates. White Potatoes Feel free use the interactive chart, However, sweet potatoes do have the best mineral profile. 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. (Youre on your own for taste.). Read more: 8 Warning Signs of Depression You Shouldn't Ignore. Not to mention, they provide a number of health benefits and are easy to add to your diet. Cleveland Clinic is a non-profit academic medical center. Some important nutrients that sweet potatoes contain include vitamin A and C, potassium, B vitamins, manganese, magnesium and copper. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). Monday - Saturday 9AM - 8PM Sunday Sweet potatoes are healthy foods that can work in maintaining stable blood pressure. Some, like lycopene, lutein, and certain flavonoids have some of the most research to-date. Be careful with the toppings you add afterward, though and make sure to eat the skin. 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). Theyre also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Antioxidants - purple and orange sweet potatoes are especially high in antioxidants. For a potato to be nutrient dense, there needs to be a relatively high concentration of nutrients per calorie. Further human research is needed (46). Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. Only 3% of Americans get enough of the essential mineral potassium. 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. Of course, this minimal amount of fat can be very easy to include. Boiled sweet potatoes are great served like mashed potatoes with a bit of milk and a little olive oil. The most common carotenoids are beta carotenes, lutein, zeaxanthin and lycopene. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. To find the healthiest potato, we analyzed in-depth the nutrient content of the four varieties found in the USDA Food Database. Both sweet and savory, this top potato pick is packed full of vitamins, minerals, antioxidants, and fiber. Sweet Potato Fries vs. French Fries: Which Is Healthier? Sweet potatoes are likely healthier than regular potatoes. Regular potatoes have white or yellow flesh inside, while sweet potatoes are known for having orange innards. Sweet Potatoes are High in Fiber and a Healthy Starchy Carb. FLESH - Cream/whitish colored that becomes yellow when baked. *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. 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. Feel free use the interactive chart, here! Our website services, content, and products are for informational purposes only. list of 75 fruits ranked by nutrient density. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. Healthline Media does not provide medical advice, diagnosis, or treatment. People with diabetes can eat sweet potatoes. This sweet potato may not only decrease fasting blood glucose and LDL (bad) cholesterol levels but also increase insulin sensitivity (43, 44, 45). This article explains the key differences between sweet, Bananas are often the first food you think of when you want potassium, but plenty of other foods are rich in this mineral. We analyze the fiber and sugar content, both separately and as the ratio of the two. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content (2). Which sweet potato is the healthiest? One medium-sized white potato has about 110 calories, 26 grams of carbohydrate, 3 grams of both fiber and 3 grams of protein, and is also free of fat and cholesterol. This means that they can increase your blood sugar levels more dramatically than other varieties of sweet potatoes. The many health benefits of sweet potatoes come from the fact that they are packed full of vitamins, minerals, and fiber. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14). Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. Use a sharp knife to cut around the stem of the sweet potato. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. 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). 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. See a snapshot of our analysis comparing the nutrient breakdown of each potato below. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Sweet potatoes are also high in vitamin C and vitamin K, both of which are important for keeping the immune system strong. Farmers pulled more than 370 million metric tons of potatoes out of the ground in 2019. 1) Red Potatoes: "Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals," Friedman explains. Here are 13 of, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. It is the same pigment that gives blueberries, red grapes and red cabbage their color. Anthocyanin is a flavonoid naturally found in red, purple and blue fruits and berries. This article compares sweet potato and, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. 2005-2022 Healthline Media a Red Ventures Company. It is a good source of fiber, manganese, and vitamins A, C, and B6. You bet! Sweet potatoes are a type of potato that is cooked in sugar and water. Deficiency can cause both temporary and permanent damage to your eyes and even lead to blindness. Regular potatoes are a little higher in potassium, vitamin C, and iron than sweet potatoes. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. 1. Purple sweet potatoes also seem to have vision benefits. Like carotenes, these cells provide essential functions for good vision and help your eyes absorb light and protect them from damage. Sweet Potatoes 101: Nutrition Facts and Health Benefits. Baking them causes the least reduction in nutrients, says Czerwony. These are substance which help protect your cells from damage by harmful free radicals. 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). Slice up your potatoes to make them fit more easily into the saucepan. 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. 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. orange-fleshed cousins. NUTRITION - Data from Whole Foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. These phytochemicals are researched for their potential role in human health and disease prevention. 2005-2022 Healthline Media a Red Ventures Company. 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). Starches are often split into three categories based on how well theyre digested. Which sweet potato is the healthiest? Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Okinawans are a locally grown staple of Hawaii Carotenoids are abundant in carrots, apricots and squash but are also found in certain types of potatoes. It's not just the beta carotene-rich, orange-fleshed, sweet potato that may be beneficial to the health of your eyes. The content of beta-carotene in purple yams will be converted into vitamin A in our body. 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. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels. 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. White or cream flesh: This type of sweet potato often has a pale copper to red or golden brown Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. However, sweet potatoes do have the best mineral profile. Diets rich in antioxidants, such as carotenoids, are associated with a lower risk of stomach, kidney, and breast cancers (47, 48, 49, 50). Orange A high intake of insoluble fibers has been associated with health benefits, such as a reduced risk of diabetes and improved gut health (17, 18, 19, 20, 21). ( Learn about other foods packed with potassium.) [emailprotected] | (888) 930-8518 |105 S. Bloodworth St. Raleigh NC USA. We do not endorse non-Cleveland Clinic products or services. 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. Are sweet potatoes healthy? Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. According to the USDA Food Database, red potato is the most nutritious and has the highest vitamin and mineral concentration. Purple potatoes have the highest antioxidant activity (14, 51). Beta-carotene and anthocyanins are naturally occurring plant "phyto" chemicals that give vegetables their bright colors. In a small bowl, combine the salt, garlic powder, and cornstarch. Add turkey, egg, dried onion, 1/4 cup ketchup, marjoram and 1 teaspoon kosher salt, and mix with the ground turkey using a fork until mixed well. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. They are not overly salty, just a hint of salt to boost the sweet potato flavor, and I should say the coconut oil flavor and sweet potato flavor are a great combination. potatoes that you may mistake for yams at your grocery store. Resolves Asthma and Bronchitis: They have a lower GI, more fiber, and large amounts of beta carotene. flesh: These types of sweet potatoes normally have rose or reddish colored skin. The sweet potato, again, comes in last place with its relatively higher sugar content. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their 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. They are also a decent source of many other vitamins and minerals. However, human studies are needed. There's a healthier "toast" taking over. There's a little more protein in a white potato, a few more grams of carbs, and 70% more potassium than a sweet potato. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. 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. 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. See which of the 4 healthiest potatoes tops the list (and which one rounds out the bottom)! . We look at all of the nutrients known to be required for lifeand then some. 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. An amino acid in sweet potato may be beneficial for helping you relax. The fiber and antioxidants in sweet potatoes are advantageous to gut health. They include the classic Garnet and Jewels and are the most common sweet potato. 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). Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. This article lists 14 of the foods highest in potassium. Sweet Potato Falafel The Spruce / Diana Chistruga These sweet potato falafel are a beautiful orange color with a crisp exterior and almost creamy interior. Just one sweet potato gives you 400% of the vitamin A you need each day. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. The healthiest potatoes have a closer alignment with recommended macronutrient recommendations. Far from being a fattening food, sweet potatoes can even help you lose weight. Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. Vitamin B6. Anthocyanin - a type of antioxidant - is found in large amounts in purple sweet potatoes and thought to help boost brain function. 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. 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. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet and for good reason. This article determines. Like other whole plant foods, sweet potatoes contain a number of plant compounds that may affect your health. Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. This article tells you everything you need to know about sweet potatoes. Sweet potatoes are one of the healthiest vegetables you can eat. Policy. One sweet potato provides far more than 100% of your recommended daily. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. 2. 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 . 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. 5 This compound is tryptophan; the USDA reports that sweet potatoes contain 46 milligrams or 16 percent of your DV per serving. They play a vital role in our health, helping to fight off cancer and decreasing the risk of eye disease. 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. "They're high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. Although they have a very similar nutrient breakdown, the healthiest potato is the red potato! 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). Most of the carbs come from starch, followed by fiber. The red blood cell production is stimulated by the iron in the sweet potatoes. Vitamin A helps form and maintain healthy skin, while vitamin C helps your body produce collagen, a protein that is essential to skin health. A German study, published in the journal MMW Fortschritte Der Medizin in December 2016, analyzed the association of magnesium intake with stress reduction. The conclusions suggested that supplementing magnesium in people with physical and mental stress can help relieve restlessness, irritability, depression, lack of concentration or insomnia. This is why, despite their high sugar density, fruits are still very good for your health. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Consuming purple sweet potatoes may improve brain function. 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. Place sweet potatoes in air fryer basket, making sure they are not touching. Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. The sugar-to-fiber ratio is another ratio that helps assess the sugar content of your foods. Find sweet potato toast recipes that feature everything from avocado to nut butter. The more vitamins and minerals per calorie, the higher the nutrient density. Our website services, content, and products are for informational purposes only. 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). 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. A medium sweet potato has approximately 157 calories and 5 grams of dietary fiber in its serving size. Read more: Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones. They are high in many nutrients, and taste delicious. Another study that compared white, yellow and purple-fleshed sweet potatoes confirmed the findings. This will help make them easier to cut and cook. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). Preheat the oven to 350F. 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! The sweet potato (Ipomoea batatas) is an underground tuber. Theyre both lower-calorie, low-fat foods that are rich in: Heres a side-by-side nutritional comparison. And boil or steam your sweet potatoes instead of baking them. They have a slightly sweet taste and are fairly firm inside. But white potatoes get a point for having more potassium and vitamin C, adds Manaker. Sweet potato consists of 44% manganese. 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. Thats bad news given the amount of French fries and potato chips in many diets.
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