Most of them are relatively easy to make, and you should be able to find all the ingredients at your local grocery store. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. If you have any concerns about your general health, you should contact your local healthcare provider. Add. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. One cup of sweet potato baked in its skin provides 950 mg of potassium. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. It is rich in beta-carotene and also contains vitamin C, though in a small amount. The Nutrition White Sweet Potatoes White Sweet Potatoes are sweet potato with high fiber content, very good for digestion. 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]. Fundamentally, sweet potato and potato … 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]. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. Its leaves are an excellent source of dietary polyphenols such as anthocyanins and phenolic acids – even better than Popeye’s favorite spinach. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. This potential benefit has only been demonstrated in one relatively small human study so far. 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. However, the studies listed below should not be interpreted as supportive of any health benefit. In a medium sweet potato, provides 162 calorie, 0 gram fat, 37 gram of carbohydrate (including 6 gram of fiber and 12 gram of sugar), and 3,6 gram of protein. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Pour sauce over sweet potatoes, season with salt, and enjoy. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. The rat wounds healed faster when treated with white sweet potato [11]. Joe Cohen won the genetic lottery of bad genes. Start your journey to optimal health with SelfDecode today. Jasmine received her BS from McGill University and her BEd from Vancouver Island University. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Learn how your comment data is processed. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Using oven mitts, carefully remove hot skillet from oven. Sweet potato benefits us more than the regular white potatoes, as it has low amounts of sodium and lower calories than the white potatoes. The sweet potato is a starchy, sweet-tasting root vegetable. Potassium is found in abundance in sweet potatoes and is required for proper working of the nerves and muscles (). Helps with digestion, low cholesterol, and healthy weight loss. On the whole, sweet potatoes are an excellent addition to a balanced diet. However, they do contain something known as oxalates which binds calcium and other minerals. All these nutrients are essential for a healthy pregnancy. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. Your email address will not be published. Sweet potato benefits for men include improvement in prostate health. White potatoes and sweet potatoes are roughly equal on the calorie and fiber front. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. We do not aim to diagnose, treat, cure or prevent any illness or disease. And while sweet potatoes are packed with vitamin A, white potatoes are … 1 medium-sized sweet potato contains 694mg of … Interestingly, sweet potato comes with natural anti-inflammatory properties, which makes a great choice for dogs with food allergies. 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. This variety is an excellent source of anthocyanins (particularly cyanidin, peonidin, gelargonidin, malvidin, delphinidin, petunidin, etc.) 80g of sweet potato, or about one medium potato, counts towards one of your five-a-day, unlike white potato which does not. Take a look at our infographic to find out what counts as 5-a-day. Sweet potato, the root vegetable once used to feed the poor in the early 20th century, is back in fashion, which is good news as it is one of the world's best superfoods and contains a bunch of nutrients you can't go past for health benefits. Our goal is to not have a single piece of inaccurate information on this website. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. It is different from potato, but the two are distantly related, thus the similar sounding names. Sweet potatoes are high in many important nutrients. Clinical studies will be required to determine whether these benefits translate to humans. Potential downsides Sweet potatoes are well tolerated in most people. Vermicelli was prepared by extrusion using 50% each of sweet potato flour Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! potato. Join SelfHacked today and start the journey of improving your life. 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