Current:Home > NewsAre sweet potatoes healthy? This colorful veggie packs in these health benefits.-Angel Dreamer Wealth Society D1 Reviews & Insights
Are sweet potatoes healthy? This colorful veggie packs in these health benefits.
View Date:2024-12-24 10:15:50
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.
Are sweet potatoes healthy?
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
Are sweet potatoes 'good' or 'bad' carbs?
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.
Are sweet potatoes any healthier than regular potatoes?
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.”
Are sweet potatoes healthy for weight loss?
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.
Discover more health tips for your daily diet:
- Healthiest vegetable:Check out these great nutrient-dense options
- Healthiest butter:Look for this kind at the grocery store
- Healthiest fats:You should be consuming more of this essential fat
- Healthiest lettuce:You know it’s good for you, but do you know which is best?
- Healthiest bell peppers:Why color makes a difference
Just Curious for more? We've got you covered
USA TODAY is exploring the questions you and others ask every day. From "How to make tofu?" to "What are the worst foods for high cholesterol?" to "What is the healthiest protein?" – we're striving to find answers to the most common questions you ask every day. Head to our Just Curious section to see what else we can answer for you.
veryGood! (529)
Related
- Georgia House Republicans stick with leadership team for the next two years
- Drivers would pay $15 to enter busiest part of NYC under plan to raise funds for mass transit
- Wolverines now considered threatened species under Endangered Species Act
- Bosnia war criminal living in Arizona gets over 5 years in prison for visa fraud
- USMNT Concacaf Nations League quarterfinal Leg 1 vs. Jamaica: Live stream and TV, rosters
- Veterinarians say fears about 'mystery' dog illness may be overblown. Here's why
- Collective bargaining ban in Wisconsin under attack by unions after Supreme Court majority flips
- 'May December' shines a glaring light on a dark tabloid story
- Justice Department sues to block UnitedHealth Group’s $3.3 billion purchase of Amedisys
- Okta says security breach disclosed in October was way worse than first thought
Ranking
- Pistons' Ausar Thompson cleared to play after missing 8 months with blood clot
- Why Kris Jenner Wasn’t “Very Happy” About Kourtney Kardashian’s Public Pregnancy Reveal
- In 'The Boy and the Heron,' Miyazaki asks: How do we go on in the midst of grief?
- Daryl Hall accuses John Oates of 'ultimate partnership betrayal' in plan to sell stake in business
- Bradley Cooper and Gigi Hadid Enjoy a Broadway Date Night and All that Jazz
- University of Minnesota Duluth senior defensive lineman dies of genetic heart condition
- AP Week in Pictures: North America
- Okta says security breach disclosed in October was way worse than first thought
Recommendation
-
Diamond Sports Group will offer single-game pricing to stream NBA and NHL games starting next month
-
AP Week in Pictures: Latin America and Caribbean
-
Scotland bids farewell to its giant pandas that are returning to China after 12-year stay
-
USC's Bronny James cleared to return to basketball 4 months after cardiac arrest
-
When does 'Dune: Prophecy' come out? Release date, cast, where to watch prequel series
-
NHL's goal leader is Wayne Gretzky: Alex Ovechkin and others who follow him on top 20 list
-
Fire upends Christmas charity in Michigan but thousands of kids will still get gifts
-
El Salvador’s President Nayib Bukele requests leave to campaign for reelection