Selfhacked LLC does not provide medical advice, diagnosis, or treatment. This site uses Akismet to reduce spam. 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. It’s a type of sweet potato that is rich in antioxidants which is great for high blood pressure. White Potatoes vs. Sweet Potatoes: Which Are Healthier? One medium cooked sweet potato contains approximately: (1) 103 calories White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. Research by the Cleveland Clinic shows that sweet potatoes are fat-free, protein-filled, and dietary fiber food by excellence. Additionally, they provide dietary fiber , potassium , copper , manganese , and iron and are low in fat and cholesterol [ 1 ]. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. Your email address will not be published. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1]. This is an area that needs more research, but some studies have shown that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type 2 diabetes. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Researchers treated rat wounds with a cream that contained white sweet potato. Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. While there are no single ‘superfoods’ that can prevent cancer and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. Nicola Shubrook – Registered nutritionist, eating a healthy diet can reduce the risk of cancer, antioxidants in the peel of sweet potatoes, protective effect on the digestive system, Sweet potato, coconut & lemongrass soup with coriander sambal, Sweet potato dhal with curried vegetables, Spiced chicken, spinach & sweet potato stew. Kerry Torrens BSc. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. 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. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. The sweet potato geeks of the world may be fascinated to know that the International Potato Center in Peru maintains a gene bank consisting of over 6,500 varieties of sweet potato. Jonathan Ritter, PharmD, PhD (Pharmacology), 7 Methyl-Xanthines Benefits, Side Effects & Sources, 2 Health Benefits of Feverfew + Side Effects, Dyspepsia (Indigestion, Functional): Treatment & Diet. Discover more about anthocyanins in purple foods. Our goal is to not have a single piece of inaccurate information on this website. Sweet Potato Benefits to Building up Body Immunity Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. However, the studies listed below should not be interpreted as supportive of any health benefit. White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. The latter two being the most common. Just one sweet potato gives you 400% of the vitamin A you need each day. The rat wounds healed faster when treated with white sweet potato [11]. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased cholesterol levels compared to those taking a placebo. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. This dish has an amazing aroma and serves 4. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Sweet potato varieties range in color from dark red to brown to purple to orange-yellow to white. Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes. Larger and more powerful trials will be needed to confirm any actual health benefit. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. The Deep Purple . Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. This variety is an excellent source of anthocyanins (particularly cyanidin, peonidin, gelargonidin, malvidin, delphinidin, petunidin, etc.) Lets take a closer look at the top 10 benefits of sweet potato. Sweet potatoes are high in many important nutrients. A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants also known as anthocyanins which have been shown to be beneficial to the eyes. Sweet Potatoes Vs. White Potatoes Vs. Yams. The 3 Best White Sweet Potato Recipes We can Recommend. Clinical studies will be required to determine whether these benefits translate to humans. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. Speak with your doctor before supplementing. So, which one’s the winner? To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Much of the research so far has been conducted on animals, but it would appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs such as ibuprofen). All of our content is written by scientists and people with a strong science background. Potential Health Benefits (Possibly Effective), Potential Health Benefits (Insufficient Evidence), Roasted White Sweet Potatoes With Mirin and Honey. It is rich in beta-carotene and also contains vitamin C, though in a small amount. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. While the evidence for white sweet potato’s benefit to blood glucose has been promising, the available clinical trials have been small. What are anthocyanins and why are purple foods so healthy? Visually, the … Interestingly, sweet potato comes with natural anti-inflammatory properties, which makes a great choice for dogs with food allergies. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. 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." Besides fiber, there are many other nutritional values ​​that help health and support the body to stay healthy. This delicious dish is flexible and serves 4. 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]. While many associate the health benefits of sweet potato to those of the regular white potato, the two really can’t be compared. Sweet potato benefits for men include improvement in prostate health. In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 – 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5]. Those taking a lower dose experienced a slight improvement [5]. When insulin-resistant rats were fed white-skinned sweet potatoes, triglyceride levels decreased [6]. They're something of a cross between white potatoes and the sweet potatoes that are known in the U.S. Potassium essentially … Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. 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 website services, content, and products are for informational purposes only. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. They have a thin, brown skin on the outside with coloured flesh inside – most commonly orange in colour, but other varieties are white, purple or yellow. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. Vermicelli was prepared by extrusion using 50% each of sweet potato flour 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. In the midst of the Coronavirus pandemic, we’ve got to do everything we can to keep our bodies as healthy as possible. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. White potatoes and sweet potatoes are roughly equal on the calorie and fiber front. This deep orange vegetable is a nutritional power house that delivers a multitude of benefits to anyone’s diet, more so than any traditional, white or yellow fleshed potato. 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. Pour sauce over sweet potatoes, season with salt, and enjoy. Required fields are marked *. Continue boiling until soft (easily pierced by a fork), and then drain. Its leaves are an excellent source of dietary polyphenols such as anthocyanins and phenolic acids – even better than Popeye’s favorite spinach. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. Learn more about why we need fibre, vitamins and minerals. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Find out more at urbanwellness.co.uk. 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]. There is some confusion regarding this in the world outside. In general, the proper amount of sweet potato can lead to many benefits, including sharp vision and even cancer-fighting antioxidants. Join SelfHacked today and start the journey of improving your life. 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. 4. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). 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. Benefits of eating sweet potatoes 1. Besides, sweet potatoes provides more than 100% of vitamin A, 37% of vitamin C, 16% of vitamin B-6, 10% pantotenat acid, 15% potassium and 28% mangan that we need daily. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. One cup of sweet potato baked in its skin provides 950 mg of potassium. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! We do not aim to diagnose, treat, cure or prevent any illness or disease. 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. 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