There is no evidence of significant adverse effects from eating white sweet potato or taking its extract. 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. Updated 2013.Â, Yang J, Wang H, Zhou L, Xu C. Effect of dietary fiber on constipation: A meta analysis. When insulin-resistant rats were fed white-skinned sweet potatoes, triglyceride levels decreased [6]. Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. We believe that the most accurate information is found directly in the scientific source. The rat wounds healed faster when treated with white sweet potato [11]. Your email address will not be published. Food allergy. Join SelfHacked today and start the journey of improving your life. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Look no further than this listing of 20 best recipes to feed a crowd when you need incredible ideas for this recipes. A portion of 100 g of white potato contains 21 g of carbohydrates and 2.2 g of fiber, while sweet potato nutrition facts contains 21 g of carbohydrates and 3.3 g of fiber. Roast sweet potatoes cut side down, in the hot skillet, at 450 °F (232 °C) for 15-20 minutes or until caramelized on one side. I have a confession – I LOVE WHITE SWEET POTATOES! Please check with the appropriate physician regarding health questions and concerns. These minerals play various roles in your body, including preventing anemia, maintaining healthy red blood cells, keeping bones and teeth strong, converting food into energy and maintaining nerve impulses. Flavonoids extracted from sweet potato leaves also decreased blood sugar in diabetic mice in doses of 100 mg/kg of body weight [8]. doi:10.3748/wjg.v18.i48.7378, Potassium. Speak with your doctor before supplementing. In another study of 18 men with type 2 diabetes, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day) or a placebo. Its flavor is not sweet and when cooked its flesh is dry and crumbly, much like a white baking potato. National Institutes of Health Office of Dietary Supplements. 4 Starches … Align your health hacks with your genes for optimal health & cognitive function. Season with a dash of salt, pepper, spices, or herbs as desired. The extract had no effect on triglycerides, however. 3. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. These calories provide energy you need to fuel everyday activities and exercise. Flip sweet potatoes and cook until tender, about 5-7 minutes longer. In the midst of the Coronavirus pandemic, we’ve got to do everything we can to keep our bodies as healthy as possible. National Institutes of Health Office of Dietary Supplements. Sweet potato, baked, peel eaten, fat not added in cooking. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. Meeting your daily need for dietary fiber by eating potatoes may help to regulate your digestion, lower cholesterol, manage your weight and even prevent certain forms of cancer, according Colorado State University. A cell study on human white blood cells concluded that white-skinned sweet potato prevented and improved symptoms of diabetes by increasing immune activity [9]. The amount of beta-carotene is much higher in orange sweet potato as compared to the white sweet potato. White potatoes and sweet potatoes are roughly equal on the calorie and fiber front. Sweet potatoes are also high in vitamin C, potassium and fiber, according to HSPH. SelfHacked © 2013 – 2020 All Rights Reserved. Vitamin A helps to keep your skin, eyes and tissues healthy and may play a part in preventing certain forms of cancer, according to Harvard Medical School 3. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. A medium-size white potato provides 3 grams of protein while a medium-size sweet potato provides 2 grams of protein. White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. These calories provide energy you need to fuel everyday activities and exercise. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected]. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. White Potato Information. 2,000 calories a day is used for general nutrition advice. 2012 Dec 28; 18(48). “They provide long-lasting energy.” These minerals play various roles in your body, including preventing anemia, maintaining healthy red blood cells, keeping bones and teeth strong, converting food into energy and maintaining nerve impulses. Jasmine received her BS from McGill University and her BEd from Vancouver Island University. White Potatoes vs. Sweet Potatoes: Which Are Healthier?  The Cleveland Clinic. Sweet and white potatoes are hearty and versatile root vegetables that help meet your daily nutritional requirements. Pour sauce over sweet potatoes, season with salt, and enjoy. Trying to find the White Sweet Potato Nutrition? Updated. While the evidence for white sweet potato’s benefit to blood glucose has been promising, the available clinical trials have been small. The white potato is considered to be sweeter than the orange sweet potato. Although they offer more nutrients than fries made from white potatoes, they're still high in fat. World J Gastroenterol. Potato, potahto. Glycemic index for 60+ foods. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Protein 1g. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. You'll also get essential dietary fiber, vitamins and minerals from eating potatoes. Sweet potato fries are also tasty, but don't eat them often. 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. “Sweet potatoes are a source of complex carbohydrates, which means they take longer to digest than simple carbs, such as white breads, white rice, etc.” says Natalie Rizzo, MS, RD, author of The No-Brainer Nutrition Guide for Every Runner. White Sweet Potato Nutrition. Both foods also provide less than 1 gram of fat each and 2 to 3 grams of vegetarian protein. 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. Dietary Fiber 3g. FoodData Central. Carbohydrates provide energy for your brain and muscles. All of our content is written by scientists and people with a strong science background. // Leaf Group Lifestyle, American Heart Association: Know Your Fats, Harvard Medical School: Listing of Vitamins. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. U.S. Department of Agriculture. Continue boiling until soft (easily pierced by a fork), and then drain. Per 100 grams, there are 20.7 grams of carbs in sweet potato compared with 21.5 grams of carbs in regular potatoes. Vitamin A helps to keep your skin, eyes and tissues healthy and may play a part in preventing certain forms of cancer, according to Harvard Medical School 3. 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]. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. Bowes and Church's Food Values of Portions Commonly Used; Jean A. T. Pennington and Judith Spungen Douglass. But be sure to wash the skin of the potato well before baking to prevent contamination with dirt. sweet potato Nutrition Information 23 RESULTS: sweet potato Vegetables and Vegetable Products (16) Snacks (1) Baby Foods (6) Can't find it? No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. But when you pit them against white potatoes for overall nutritional value, it’s a virtual tie. Furthermore, the results were statistically significant, but not dramatic. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. Serving Size: 1 medium-size sweet potato. 2. Add. Firstly, sweet potatoes have more fiber and fewer calories while white potatoes are loaded with carbohydrates. Updated 2019.Â. However, the studies listed below should not be interpreted as supportive of any health benefit. The B vitamins niacin, thiamin, folate and B-6 aid your body in metabolizing energy and keeping your skin, blood cells, brain and nervous system healthy. White sweet potatoes are an uncommon and delicious variety of sweet potatoes. Start your journey to optimal health with SelfDecode today. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar Additional human studies will be required to determine whether white sweet potato could really be useful in diabetes. The Orange Sweet Potatoes are harder in nature while the White Sweet Potato is very soft in nature. Both sweet and white potatoes provide you with vitamin C, niacin, folate, thiamin and vitamin B-6. They provide energy and carbohydrates needed to fuel your busy life. Our team periodically reviews articles in order to ensure content quality. And while sweet potatoes are packed with vitamin A , white potatoes are higher in … Learn how your comment data is processed. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Researchers treated rat wounds with a cream that contained white sweet potato. American College of Allergy, Asthma, and Immunology. For roasted sweet potato wedges: Wash and cut a medium sweet potato … Updated 2018.Â, Sweet Potatoes. U.S. Department of Agriculture. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. This potential benefit has only been demonstrated in one relatively small human study so far. Sweet potatoes have been growing in popularity over the past five years, and now, virtually every restaurant menu offers them as an alternative to regular French fries. Sweet Potato vs. Harvard Health Publishing, Harvard Medical School. Sweet potato is not just only sweeten your taste buds but also good for your cardiovascular health! This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. This delicious dish is flexible and serves 4. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Larger and more powerful trials will be needed to confirm any actual health benefit. Sweet, white. Potato: The Nutritional Facts. The starch in sweet potatoes is a complex carbohydrate. They do, however, impact your blood sugar, so be careful of your portion when eating potatoes to prevent blood sugar elevation, especially if you have diabetes. Add liquid such as water, broth, or milk if a smoother consistency is desired. Chan School of Public Health. CALORIES PROTEIN FAT CARBS FIBER VITAMIN A VITAMIN C VITAMIN B6 FOLATE (B9) THIAMIN (B1) RIBOFLAVIN (B2) NIACIN (B3) PANTOTHENIC ACID (B5) MAGNESIUM PHOSPHORUS POTASSIUM IRON COPPER MANGANESE Clinical studies will be required to determine whether these benefits translate to humans. The young leaves and shoots are sometimes eaten as greens.The sweet potato is not closely related to the common potato (Solanum tuberosum). The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. White potatoes hold their shape well after cooking. Don’t get me wrong, I like regular orange sweet potatoes too but white sweet potatoes are so freaking good. How to Store This site uses Akismet to reduce spam. Xu C. effect of dietary fiber, the results were statistically significant, but not dramatic,! With salt, and Immunology Wang H, Zhou L, Xu C. effect of fiber. 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