White Potatoes vs. Sweet Potatoes: Which Are Healthier? Sodium 18 mg. Total fat 4 g. Total carbohydrate 18 g. Saturated fat 0.5 g. Dietary fiber 3 g. Trans fat 0 g. Despite the current trend toward low-carb … ", American Macular Degeneration Foundation: "What is Macular Degeneration? Learn more: Mayo Clinic facts about coronavirus disease 2019 (COVID-19) Our COVID-19 patient and visitor guidelines, plus trusted health information; Latest on COVID-19 vaccination by … They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. The high fiber content of the starchy vegetable also helps in problems with acidity and constipation. Some methods of cooking, like baking, roasting, and frying, will raise their glycemic index and cause your blood sugar to spike. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). A carbon knife will darken the flesh. Sweet Potatoes are a Delicious, Classical Diet Food. The gut is where your body is exposed to many potential disease-causing pathogens. White potatoes contain less fat and sugar than sweet potatoes, though they contain more carbohydrates and overall calories. Another perk of potatoes, regardless of which kind, is … 1 / 11. 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). Don't delay your care at Mayo Clinic . "Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color,… ", Louisiana Sweet Potato Commission: "Sweet Potato Facts & Tips. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. However, human studies are needed. Some of the health benefits of eating sweet potatoes include its ability to protect against cancer, treat inflammation, bronchitis, arthritis pain, dehydration, diabetes control and improved digestion. ", The Journal of Allergy and Clinical Immunology: "Anaphylaxis caused by Ipomoea Batatas. You might only eat this veggie at Thanksgiving, but sweet potatoes are full of nutrients that make them worth having all year long. There are hundreds of types of sweet potatoes. Just one sweet potato gives you 400% of the vitamin A you need each day. In addition to being an excellent source of vitamins A and C, sweet potatoes are a good source of fiber, vitamin B-6 and potassium. Learn more about why we need fibre, vitamins and minerals. The "Covington" is the variety you're most likely to find at the store. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Sweet Potatoes: Why You Should Make These Healthy Spuds Your Buds. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. The fiber and antioxidants in sweet potatoes are advantageous to gut health. A sweet potato baked in its own skin is a good preparation choice. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). Our experts analyze what’s the better pick. You can steam, roast, boil, or microwave them. This article lists 14 of the foods highest in potassium. ", Journal of Food Science: "Purple Sweet Potato Attenuate Weight Gain in High Fat Diet Induced Obese Mice. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). Research shows that sweet potatoes can lower your LDL "bad" cholesterol, which may lower your odds of heart problems. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. Your body cannot digest either type. Compounds in sweet potatoes could help control blood sugar. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Antioxidants Aplenty. Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. ", Eatright.org: "5 Top Foods for Eye Health. Here are the many ways you can substitute potatoes into your diet every day. Free radicals are unstable molecules that can damage DNA and trigger inflammation. This article reviews whether mayo is safe when…. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31). They’re also high in antioxidants that protect your body from free radical damage and chronic disease. Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. Heart disease. Harvard T.H. The white potato has a bad reputation, based on the fact that it’s a starch and high in carbohydrates, which our society has wrongly convinced themselves they need to cut. If you like potato salad but don’t like all of the fat it brings, try this sweet potato salad as an alternative. Potatoes are naturally gluten-free. The cold will make them hard in the middle and will change their taste. Sweet potato consists of 44% manganese. If you have type 2 diabetes, talk to your doctor or a dietitian about how to safely include this veggie in your meals. © 2005 - 2019 WebMD LLC. Just one sweet potato gives you 400% of the vitamin A you need each day. The sweet potato has been popular for years for a few reasons – aside from the taste, we may say that the second most appealing benefit is the relatively low caloric content. © 2005-2021 Healthline Media a Red Ventures Company. Free E-newsletter Subscribe to Housecall . Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Sweet potatoes contain two types of fiber: soluble and insoluble ( 8 ). 11 Amazing Health Benefits of Sweet Potatoes. ", Food and Nutrition Sciences: "Sweet Potato and Cassava Can Modify Cholesterol Profile in Humans with Moderately Raised Serum Cholesterol Levels. ", American Sweet Potato Council: "The Perfect Sweet Potato. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Baking sweet potatoes will bring out their natural sweetness, but you can microwave or boil them if you're in a hurry. Health Benefits. Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). Although they offer more nutrients than fries made from white potatoes, they're still high in fat. Mayo Clinic helps make it easier with benefits such as child and elder care, our employee assistance program, up to $10,000 in adoption assistance, and up to $12,000 for dependent scholarships. It brings with it a lot of familiar textures, but it leaves out the mayo and subs in sweet potatoes for white potatoes, providing plenty of extra health benefits. Products and services. Does it matter when it comes to your health? Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Therefore, eating antioxidant-rich foods is good for your health (6, 7). Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. Therefore, a healthy gut is an important part of a healthy immune system. Macular degeneration. This sweet potato hummus contains no fat and is a tasty treat. Here are 14 of the healthiest vegetables on the…. Not to mention, they provide a number of health benefits and are easy to add to your diet. All rights reserved. Sweet potatoes are high in oxalates, which can lead to problems for people who are prone to kidney stone formation . You also can have the recipes delivered via the Mayo Clinic App. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). When boiled, sweet potatoes are low on the glycemic index (GI), which means they won't raise your blood sugar as quickly as high-GI foods. Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect (3, 22). Manganese is a mineral that is able to keep our bones and joints healthy. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. And like all vegetables, they're relatively low in calories — one-half of a large sweet potato has just 81 calories. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. While you may usually top your sweet potatoes with brown sugar and marshmallows at Thanksgiving, there are healthier ways to prepare them. Sweet potatoes are very easy to add to your diet. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). It's also good for your reproductive system and organs like your heart and kidneys. 3. The high fibre content makes them a slow calorie burner; Sweet potatoes are heart-healthy since the high amounts of vitamin B6 they contain help to break down the homocysteine that is responsible for hardening of the arteries and blood … Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. “Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Ideal Sweet Potato Preparation. Purple sweet potatoes also seem to have vision benefits. Sweet Potatoes: Health Benefits, Risks & Nutrition Facts By Jessie Szalay, Live Science Contributor Although they're soft and creamy enough to be put in pies and called dessert, sweet potatoes are also a surprisingly nutritious vegetable. Sections. Although Native Americans were growing sweet potatoes when Columbus came to America in 1492, these veggies grew in Peru as early as 750 B.C. Carotenoids in sweet potatoes might lower your risk for cancer. In addition, sweet potatoes provide you with health benefits such as: Gastrointestinal Health Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber. Sweet potatoes are high in vitamin A, a vitamin linked to decreasing risks of cancer. One medium sweet potato has six grams of dietary fiber. In today’s age, sweet potatoes have become more popular in restaurants and supermarkets. ", U.S. Department of Agriculture National Nutrient Database: "Basic Report: Sweet Potato, Raw, Unprepared. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). 10 health benefits of sweet potato The fans of sweet potato might just eat it for taste but the vegetable contains some amazing nutrients needed for a healthy body. ", University of Utah Huntsman Cancer Institute: "Super Sweet Potatoes. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. Slide show: 10 great health foods. Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. It's … However, the white potato actually holds a lot of nutritional value. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). However, studies have yet to test these effects in humans. Even kids love it! Dip whole-wheat pita chips in it, or use it instead of mayo as a sandwich spread. Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. Although very rare, some people have a severe allergy to sweet potatoes. Sweet potatoes are a great source of fiber, vitamins, and minerals. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes have mineral substance that is beneficial for prevent us from osteoporosis and arthritis. With 10 health benefits of sweet potato, there are so many reasons to eat more nutritious food every day. Research by the Cleveland Clinic found sweet potatoes are one of the world’s top sources of dietary fibre, which means they’ll lower cholesterol and aid healthy weight loss. You can bake and mash sweet potatoes for this dish a few days in advance and freeze until ready to use. The truth is they're not potatoes. Purple sweet potatoes are high in another natural compound called anthocyanin that might lower your chances of getting colorectal cancer. Healthy Lifestyle Health foods. In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). Sweet potatoes help regulate blood pressure One cup of sweet potato baked in its skin provides 950 mg of potassium. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Find out about the latest research on sweet potato nutrition facts, delivered in free, easy-to-understand videos. Your body cannot digest either type. Final thoughts on sweet potato benefits. Murad says sweet potatoes and yams are packed with vitamin A, which is a great antioxidant and may help prevent chronic diseases. Don't put them in the refrigerator unless they're cooked. Health Benefits Of Sweet Potatoes (Shakarkandi) Snacking on sweet potato keeps the skin clear, smooth and young due to its high beta carotene content. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Serving size: About 1 cup. Blueberry syrup and a hint of spice make these sweet potato waffles a breakfast treat. Request Appointment. When buying sweet potatoes, choose darker orange potatoes. Sweet potato benefits digestion as it is rich in Fiber content which is excellent for digestion and relieves from the problems of constipation and irregular bowel movements. It has pink skin and bright orange pulp. ", Diabetes Care: "Efficacy of Ipomoea batatas (Caiapo) on Diabetes Control in Type 2 Diabetic Subjects Treated With Diet. Limit your intake of candied sweet potatoes or sweet potato … Even kids love it! If you keep your sweet potatoes in a dry area with lots of airflow, they'll last about a week or two. Only 3% of Americans get enough of the essential mineral potassium. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Sweet potatoes are incredibly nutritious as they are rich in antioxidants, fiber, vitamin A, vitamin C, and manganese. Obesity. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. ", Journal of Nutrition and Metabolism: "Relationship between Processing Method and the Glycemic Indices of Ten Sweet Potato (Ipomoea batatas) Cultivars Commonly Consumed in Jamaica. Baked sweet potatoes are my favorite weekend snacks and if you have not included it in your diet, then maybe you should. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Sweet potatoes also play a very important role in the soothing of the stomach and in preventing stomach ulcers. Cholesterol 0 mg. Calories 116. Schedule your appointment now for safe in-person care. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. HEALTH BENEFITS OF SWEET POTATOES NUTRITION PROFILE Don’t let their sweet nature fool you! They're much sweeter than the pale-skinned variety. However, it remains unknown whether they have the same effects in humans. Eating sweet potato regularly can prevent us from osteoporosis. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. 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