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Sweet, white. Nutrition per 1 small (5-oz.) With so many varieties of sweet potatoes available, all with different colors, shapes, tastes and textures, it's important to know how healthy they all are. Overall, sweet potatoes are nutritious, cheap, and easy to incorporate into your diet. Align your health hacks with your genes for optimal health & cognitive function. Required fields are marked *. Sweet potato and white potato differ drastically in their vitamin A content. Sweet potatoes are only distantly related to regular potatoes. It is a perennial crop which is cultivated as an annual in tropical and temperate areas for its edible starchy tuberous root. This article tells you everything you need to know about sweet potatoes. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels. It has 29 grams of carbohydrates and 3 grams of protein. 1. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). It’s 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). Potatoes are a good source of several vitamins and minerals, plus provide phytochemicals and fiber (especially with the skin on). The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Combining sweet potatoes with chickpeas gives your body the optimal chance of achieving digestive health. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose. White Potatoes has 45 Calories and 1.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. Our website services, content, and products are for informational purposes only. The starch in sweet potatoes is a complex carbohydrate. However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones (52). SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Sweet potatoes are rich in many plant compounds, such as beta carotene, chlorogenic acid, and anthocyanins. Healthline Media does not provide medical advice, diagnosis, or treatment. It is also a good source of Dietary Fiber, Vitamin B6 and Manganese, and a very good source of Vitamin … They both belong to different plant families, are notably different in terms of appearance and each has a unique taste that sets it apart. Potatoes are naturally gluten-free. A portion of 100 g of white potato baked shell contains 93 calories, while the same portion of a sweet potato baked sweet shell contains 90 calories. The starch proportions in sweet potatoes are as follows (8, 9, 10, 11): Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Being starchy foods, most of the calories of the two potatoes comes from carbohydrate. Sweet potatoes are associated with multiple benefits (39). Get full nutrition facts for 6 oz Sweet Potato, Sweet Potato and plan your meals using our online calorie counter and nutrition facts finder. Botanically, this starchy tuber plant is a dicotyledon, belonging to the family of Convolvulaceae, and named botanically as Ipomoea batatas. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. Jasmine received her BS from McGill University and her BEd from Vancouver Island University. White potatoes Flesh and skin, baked 1 potato large (3" to 4-1/4" dia) 281.1 calories 63.0 grams carbs 0.4 grams fat 6.3 grams protein 6.3 grams fiber 0 mg cholesterol 0.1 grams saturated fat 20.9 mg sodium 4.6 grams sugar 0 grams trans fat The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. Potatoes might be a white food, but unlike refined bread or pasta, they boast some pretty sweet nutritional stats . Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Detox & Clay Mask for Hair). This underground tuber initially cultivated in the Central American region. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Sweet potatoes are an excellent source … Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Join SelfHacked today and start the journey of improving your life. Continue boiling until soft (easily pierced by a fork), and then drain. Sugar in a Baked Sweet Potato is about 16.88 g and the amount of protein in a Baked Sweet Potato is approximately 4.02 g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Baked Sweet Potato . Nutrition facts for White potato, with cheese, french fries, recommended daily values and analysis. Sweet Potato vs. Start your journey to optimal health with SelfDecode today. Our experts analyze what’s the better pick. The extract had no effect on triglycerides, however. Sweet potatoes have a medium to high glycemic index (GI), varying from 44–96. Get full nutrition facts and other common serving sizes of Sweet Potato including 1 oz and 100 g. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. Talk to your doctor about better-studied alternatives for these health goals. Our website services, content, and products are for informational purposes only. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased blood sugar compared to those taking a placebo [3]. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. In another study of 18 men with type 2 diabetes, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day) or a placebo. 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. Mashed White Sweet Potatoes. Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. Sweet potatoes are nutritious, high in fiber, very filling, and delicious. 6 Surprising Health Benefits of Sweet Potatoes. White Potatoes has 45 Calories and 1.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. First, let’s back up. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. While presenting Okinawan sweet potato nutrition facts, this Buzzle article also describes the exceptional health benefits of this ancient diet staple. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. We believe that the most accurate information is found directly in the scientific source. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. This underground tuber initially cultivated in the Central American region. One medium-size white potato contains 110 calories and 26 grams of carbohydrate, while one medium-size sweet potato contains 100 calories and 23 grams of carbohydrate. Calories: 86 A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. Imbalance in blood sugar levels and insulin secretion are the main characteristics of type 2 diabetes. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes. Potato varieties containing high amounts of glycoalkaloids — over 25 mg per cup (200 mg per kg) — cannot be marketed commercially, and some varieties have been banned (37, 43, 44). A follow up of the same study found that the sweet potato extract improved insulin sensitivity [4]. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Potato, potahto. Potato: The Nutritional Facts 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. The caloric content of the white potato and sweet potato nutrition facts is similar. ✔️ Improved gut health. Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. While there is some evidence they are beneficial for people with diabetes and heart disease, studies of the other health benefits have only been conducted in animals or on cells. They are also a decent source of many other vitamins and minerals. The sporamins are produced to facilitate healing whenever the plant is subjected to physical damage. 3+ Bentonite Clay Benefits (incl. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]: BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent. Both sweet and regular potatoes provide a variety of nutrients, including carbs, fiber, vitamin C, and antioxidants. White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. Peel and cut 2 lbs sweet potatoes into large pieces, and place into salted water. *. Flip sweet potatoes and cook until tender, about 5-7 minutes longer. Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. For the most part, brown potatoes and sweet potatoes are very similar in their vitamin and mineral content. Components in Japanese Sweet Potato Tubers. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. Top 10 Ways to Enjoy Sweet Potatoes Produce for Better Health Foundation. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. 17% Vitamin C 15mg. Sweet potato nutrition facts. Potatoes are a good source of several vitamins and minerals, plus provide phytochemicals and fiber (especially with the skin on). This sweet potato may not only decrease fasting blood glucose and LDL (bad) cholesterol levels but also increase insulin sensitivity (43, 44, 45). Like other whole plant foods, sweet potatoes contain a number of plant compounds that may affect your health. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. Your email address will not be published. Below is a table to show what the difference in nutrition is between a white potato and sweet potato. Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public … © 2005-2020 Healthline Media a Red Ventures Company. Calories, Fat and Protein. Many people with diabetes will pass up white potatoes, sweet potatoes and yams because they are high in carbohydrates, fearing that they will skyrocket blood glucose. Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). Larger and more powerful trials will be needed to confirm any actual health benefit. Sweet potato is not just only sweeten your taste buds but also good for your cardiovascular health! Do you know any interesting or fun facts about sweet potatoes that we’ve missed? Diets rich in antioxidants, such as carotenoids, are associated with a lower risk of stomach, kidney, and breast cancers (47, 48, 49, 50). The sweet potato (Ipomoea batatas) is an underground tuber. Here’s a closer look at what we know about potatoes and health. Sweet potato nutrition facts. Sweet potato leaves, cooked, steamed, without salt [Sweetpotato leaves] This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Making one batch of fries in the oven at a time (to prevent too much vapor releasing from too many potatoes and again, steaming the sweet potatoes). Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). Our goal is to not have a single piece of inaccurate information on this website. Find sweet potato toast recipes that feature everything from avocado to nut butter. An Apple a Day Keeps the Doctor Away — Fact or Fiction. All of our content is written by scientists and people with a strong science background. The rat wounds healed faster when treated with white sweet potato [11]. Note that each number in parentheses [1, 2, 3, etc.] Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. Track calories, carbs, fat, and 16 other key nutrients. 2% Iron 0.4mg. Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. This dish has an amazing aroma and serves 4. The phytonutrients associated with different colors in sweet potato do have different health properties. However, this is a misnomer since yams are a different species. The interior color of orange sweet potato is golden while the interior color of white sweet potato is yellow. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected]. White Potato Nutrition Facts. The GI is a measure of how fast your blood sugar levels rise after a meal (6). Sweet potato was found back 8000 BC in South America. They both have an abundance of vitamins and minerals that make them great candidates for the carbohydrates you choose to put on your plate. This article compares sweet potato and…. 15 Foods That Pack More Potassium Than a Banana, How to Make That Sweet Potato Toast You’ve Been Seeing Everywhere on Instagram, 14 Healthy Foods That Are High in Potassium. Since that time, the station has developed new seed varieties including those with higher yield and disease resistance, as well as two of the more well-known commercial varieties. Sweet potatoes come in many different colors. This is why it has a moderate glycemic index (ranking of how carbohydrates affect blood sugar levels) and is considered safe for people with diabetes [2]. The amount of beta-carotene is much higher in orange sweet potato as compared to the white sweet potato. 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. The skin can be white, yellow, red, purple or brown, and the flesh can be white, yellow, orange or purple. Sweet potatoes are an excellent source of vitamin A and vitamin B6. Move over, bread. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. Studies evaluating the specific health benefits of white sweet potatoes are lacking; most data are of the benefits that are common to all sweet potatoes. Overall, it answers the question are sweet potatoes good for you? 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). Or any good recipes? Nutrition facts for Sweet potato leaves, raw, recommended daily values and analysis. Transfer sweet potatoes to serving vessel. is a clickable link to peer-reviewed scientific studies. Roast sweet potatoes cut side down, in the hot skillet, at 450 °F (232 °C) for 15-20 minutes or until caramelized on one side. The two species contain similar amounts of water, carbs, fat, and protein (5). White potato nutrition, for example, is especially high in certain micronutrients like vitamin C, folate, vitamin B6, potassium and manganese, while sweet potatoes are significantly higher in vitamin A. These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. However, in the United States, there are two main varieties of sweet potato: One has a golden skin with creamy white flesh and a crumbly texture. The Sweet Potato Research Station at Louisiana State University is the only one of its kind in the world. Add to Food Diary. However, the current data doesn’t justify the use of sweet potatoes in the treatment of type 2 diabetes. A small baked white potato or a sweet potato with the skin both provide … A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. Edible tuber that can be eaten boiled, baked, steamed, or fried grams... Effect on triglycerides, however a GI of 44 versus a boiled white potato your. Increased risk of cancer, which give the different varieties of sweet potato leaves, Raw recommended... Treatment of type 2 diabetes out of her dual background in biology and education in is. 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