Did you know there are over 4,000 varieties of potatoes in the world? They come in many different shapes and colors – there are even another 180 species of wild potatoes, according to the International Potato Center.
They can become french fries, mashed potatoes, baked potatoes – what's not to love? While the regular white potato is an American favorite, sweet potatoes are another popular choice. This versatile, starchy vegetable is great in sweet or savory dishes and can also be fried, baked, mashed or hashed.
But what kind of nutritional value do they bring? Like many foods, it depends on how they are prepared.
Yes – sweet potatoes are healthy vegetables and have a lower glycemic index than "regular" potatoes, registered dietitian Danielle Crumble Smith previously told USA TODAY. They’re a good source of fiber and beta-carotene, a pigment found in orange and yellow fruits and vegetables that converts into vitamin A in the body. Vitamin A is important for eye and skin health and immune system support.
A good rule of thumb is the more colorful a vegetable, the more antioxidants you’re getting. Antioxidants help neutralize the free radicals in our bodies, which can cause cell damage and disease when imbalanced. So sweet potatoes, with their orangey hue, can also help boost antioxidants.
Pairing sweet potatoes with other healthy foods can optimize their benefits, says Barbara Olendzki, an associate professor of population and quantitative health sciences at UMass Chan Medical School.
“Combine them with a good fat (like a vinaigrette) or add more fiber (ground flaxseed, for example) to help delay uptake of the carbohydrate into glucose in the body,” Olendzki told USA TODAY. “For one medium sweet potato with Newman’s Balsamic Vinaigrette (1 Tablespoon) on top, you have 189 calories, 6g fat, 32 grams of carbohydrate, 3 grams of protein, 5 grams of fiber, and even have 1 mg of iron. Not bad, huh?”
Are potatoes healthy?Everything to know about your favorite food
Sweet potatoes contain “good” carbs – often called “complex carbohydrates.” Complex carbohydrates are considered healthier than simple carbohydrates. They take longer to digest and create more lasting energy. They also won’t create sudden blood sugar spikes (like simple sugars can) that can temporarily give you energy but leave you feeling fatigued after a short period.
Yes, Olendzki says – they have lower glycemic uptake, more fiber and more carotenoids that are good for the eyes and inflammation.
For even more nutritional value, Olendzki recommends leaving the skin on: “It's so tasty and that is where lots of nutrients and fiber reside.”
Like most diets, it depends on what other foods you are eating, your activity level and if you have any underlying health conditions. If you have diabetes, you may need to exercise caution when it comes to sweet potatoes because they have a lot of carbohydrates.
It also depends on how the sweet potatoes are prepared – frying can add harmful fats but is generally fine in moderation. Adding lots of butter or marshmallows can be a tasty treat, but shouldn’t be a daily meal. But as part of a well-balanced diet, sweet potatoes contain important vitamins and the “good” kind of carbohydrates.
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