Did you know? Over 4,000 varieties of potatoes How many types of wild potatoes are there in the world? They come in a wide variety of shapes and colors, and according to the International Potato Center, there are an additional 180 types of wild potatoes.
They can be fried, mashed or baked. Who doesn’t love them? While the plain white potato is an American favorite, sweet potatoes are also a popular option. This versatile, starchy vegetable is great in both sweet and savory dishes and can be fried, baked, mashed or baked into hash browns.
But what nutritional value do they provide? Like many foods, it depends on how you prepare them.
Are sweet potatoes good for your health?
Yes, sweet potatoes are a healthy vegetable and have a lower glycemic index than “regular” potatoes, registered dietitian Danielle Crumble-Smith previously told USA TODAY. They’re also a good source of fiber and beta-carotene, a pigment found in orange and yellow fruits and vegetables. Converted into Vitamin A in the bodyVitamin A is important for eye and skin health and supporting the immune system.
As a rule of thumb, the more colorful your vegetables are, the more antioxidants you’ll get. Antioxidants help neutralize free radicals in your body, which when out of balance can damage your cells and cause disease, so orange sweet potatoes also help boost your antioxidant intake.
Combining sweet potatoes with other health foods can maximize their benefits. Barbara OlenskiChan Medical School, University of Massachusetts, and Associate Professor of Population and Quantitative Health Sciences.
“Pair them with a good fat (like a vinaigrette) or add fiber (like ground flaxseed) to help slow the absorption of carbs into glucose in your body,” Olenski told USA Today. “One medium sweet potato with one tablespoon of Newman’s Balsamic Vinaigrette provides 189 calories, 6 grams of fat, 32 grams of carbohydrates, 3 grams of protein, 5 grams of fiber, and 1 milligram of iron. Not bad, right?”
Are potatoes good for your health?Everything you need to know about your favorite foods
Are sweet potatoes a “good” or “bad” carb?
Sweet potatoes contain “good” carbs, or “complex carbs.” Complex carbs are considered healthier than simple carbs because they take longer to digest and provide more sustained energy. They also don’t cause sudden blood sugar spikes (like simple sugars) that give you a momentary energy boost but leave you feeling tired soon after.
Are sweet potatoes healthier than regular potatoes?
Yes, says Olenski: Fruit has a low blood sugar spike, is high in fiber and carotenoids, and is good for the eyes and inflammation.
For even more nutritional value, Olendski recommends leaving the skin on: “The skin is super tasty and contains a ton of nutrients and fiber.”
Are sweet potatoes healthy for weight loss?
As with most diets, it depends on what else you’re eating, your activity level, and whether you have any underlying medical conditions. If you have diabetes, you should be careful with sweet potatoes as they are high in carbohydrates.
It also depends on how you cook sweet potatoes. Deep-frying adds harmful fats, but in moderation that’s usually fine. Adding lots of butter or marshmallows makes them a tasty treat, but they’re not suitable for your daily diet. But as part of a balanced diet, sweet potatoes contain important vitamins and “good” carbohydrates.
Find more healthy tips for your daily diet:
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