So, which one’s the winner? 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. 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 are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. This sweet potato soup is not just vegetarian, it’s a healthy sweet potato soup too. Sweet Potatoes vs. White Potatoes: The Basics. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. Sweet potatoes are a great source of fiber, vitamins, and minerals. Sweet potatoes are an excellent source of beta-carotene. One of the reasons to eat sweet potatoes every week is to get a healthy dose of vitamins. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. Because sweet potatoes contain a healthy dose of fiber—which helps slow down the release of glucose into your system—they won’t spike your blood … Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. You can cultivate lots of bad habits over a lifetime, but eating sweet potatoes every day isn’t among them. 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). Beta-carotene is also a provitamin. Too many oxalates in the diet may cause kidney stones and so should be eaten in moderation if you have existing kidney stones or are at high risk of developing them. Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch or dinner. If you have any concerns about your general health, you should contact your local healthcare provider. By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 32% and get a three-tier steamer worth £44.99. 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. Then, we take things to the next level with a delicious and super easy to make pecan streusel topping. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. Sweet potatoes are a source of four essential micronutrients: vitamin C, thiamin, potassium and manganese, which between them have a whole range … This healthy sweet potato casserole has all the tasty Thanksgiving flavors in one baked dish. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). I’d argue that this healthy sweet potato pie is actually even better than pumpkin pie! You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. The phytonutrients associated with different colors in sweet potato do have different health properties. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. 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). For even … Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Discover more about anthocyanins in purple foods. Therefore, a healthy gut is an important part of a healthy immune system. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. Purple sweet potatoes have 2.5 times more antioxidants … 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). In countries throughout Africa, in India and in the Caribbean, sweet … This article explains the key differences between sweet…, Vegetables are highly nutritious and offer protection against a number of chronic illnesses. The top crumble layer has the perfect crunch, and the bottom layer is perfectly creamy, so the textures for this dish are on point . Take a look at our infographic to find out what counts as 5-a-day. Sweet Potatoes are antioxidant powerhouses Vitamins A and C also function as antioxidants that protect cells against aging and disease. This article lists 14 of the foods highest in potassium. Here are the many ways you can substitute potatoes into your diet every day. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. However, they do contain something known as oxalates which binds calcium and other minerals. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. Each category brings with it valuable health benefits. This article examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Sweet potatoes are a great source of fiber and vitamin A, both essential nutrients to a healthy diet. 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). This article reviews whether mayo is safe when…. 10 Healthy Sweet Potato Recipes Try Natalie Morales' Healthy Mac And Cheese Recipe The starch in potatoes is a resistant starch , which helps regulate blood-sugar levels and contributes to … Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). Sweet potatoes contain two types of fiber: soluble and insoluble (8). However, it remains unknown whether they have the same effects in humans. Both regular sweet potatoes and Japanese sweet potatoes (with purple skin and a lighter, sweeter flesh) work well. All rights reserved. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 grams of protein and 0 grams of fat. Roasted Sweet Potatoes – There are so many versions of sweet potato casserole that call for different ways to cook the potatoes. For more on Sweet potato … The antioxidants in sweet potatoes may provide gut benefits as well. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. 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. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. 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). Are highly nutritious and get a free case of craft beer worth £24 versatile and can to... 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