While you’re attempting to eat healthy but additionally actually need to order that greasy cheeseburger, nothing vindicates your resolution greater than opting to sub common french fries for sweet potato fries. Positive, your burger could also be just a little unhealthy — however at the very least you made the more healthy selection when it got here to your aspect.
Or did you?
Reading: Are sweet potato fries healthy
“Sweet potato fries are often thought of as a healthier alternative to regular french fries. And while sweet potatoes themselves can come with a few extra health benefits, this is subject to change based on how they’re prepared and cooked,” says Emma Willingham, medical dietitian at Houston Methodist.
For those who order sweet potato fries understanding they’re simply as unhealthy as common fries, stick with it. However when you get them organized since you assume they seem to be a more healthy choice, we suggest you learn on.
Sweet potato vs. white potato — which is more healthy?
The rationale common french fries most likely get a foul rap is that they are deep-fried, usually paired with high-calorie decisions (aka, that greasy burger), and many people overeat this tasty aspect.
“Studies on french-fry consumption show that regular french-fry intake is linked to weight gain, obesity and food addiction in both adults and children — so it’s no surprise that we perceive them as an unhealthy choice,” says Willingham.
However are sweet potato fries actually any completely different? They’re additionally deep-fried, paired with burgers and served in heaps.
“These same types of studies haven’t been carried out for sweet potato fries, specifically. What we do know, however, is that — before any cooking happens — both white potatoes and sweet potatoes are nutritious. And almost equally nutritious at that,” provides Willingham.
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Uncooked sweet potatoes and white potatoes have comparable diet profiles, with related energy per serving and macronutrient breakdown.
Sweet potato diet (about 1/2 cup, uncooked)
- Energy: 86 energy
- Carbs: 20 g.
- Fats: 0.05 g.
- Protein: 1.6 g.
- Fiber: 3 g.
White potato diet (about 1/2 cup, uncooked)
- Energy: 69 energy
- Carbs: 15.7 g.
- Fats: 0.1 g.
- Protein: 1.7 g.
- Fiber: 2.4 g.
There are some variations between these two potato varieties, although.
Whereas each are root greens, they belong to completely different plant households. Sweet potatoes fall into the morning glory household, whereas common potatoes are nightshades. They usually have completely different micronutrient breakdowns due to this.
“For instance, raw sweet potato contains 100 times more Vitamin A — a nutrient important for vision — than regular white potato. Sweet potato is also higher in potassium, which can help restore electrolyte imbalance and prevent muscle cramping and soreness,” explains Willingham.
As well as, sweet potato, relying on the way it’s ready, can even have a decrease glycemic index than white potato. The decrease the glycemic index, the extra steadily the meals will increase your blood sugar.
“If you have prediabetes or diabetes, choosing sweet potato over white potato can help reduce your chance of a blood sugar spike,” provides Willingham. “Just be aware that this only holds true if you’re boiling or air frying the sweet potato. Once fried or baked, the glycemic index of sweet potato becomes similar to that of a french fry.”
So, does it matter which kind of fry you select?
This seemingly is not new data, particularly in terms of deep frying, however the way in which we cook dinner our meals can change its nutrient breakdown and well being advantages.
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“Deep frying always makes food unhealthy. Submerging food in cooking oil increases the calories, carbs and fat content. In addition, if the frying oil is being used over and over, trans fats can be created and seep into the food,” provides Willingham. “What’s more is that deep frying may also increase the amount of carcinogens in the food. However, more research is needed to confirm this.”
And that is true for any sort of fry.
“With very similar nutrient profiles and the fact that deep frying either type of potato essentially makes both equally unhealthy, there’s no real health benefit to choosing sweet potato fries over regular ones,” provides Willingham.
And one final FYI — whether or not sweet or common, fries are sometimes served in portion sizes that comprise as many energy as wanted for a whole meal.
For more healthy common or sweet potato fries, go for air frying
Baking potatoes, as an alternative of deep frying them, might appear to be the more healthy various, however Willingham says there’s one which’s even more healthy: Air frying.
Air fryers use super-heated air to shortly cook dinner meals.
“Air frying is a great way to make sweet potato fries or regular french fries without using excessive amounts of oil. Even just 1 tablespoon of olive oil is all you need to make crispy fries in an air fryer,” says Willingham. “The added benefit of air frying sweet potato fries, instead of baking or deep frying them, is that it keeps the glycemic index lower, making a blood sugar spike less likely.”
However whether or not you are consuming deep-fried, baked or air-fried fries, know that it is okay in case your selection between sweet potato or common merely comes down to non-public desire.
“At the end of the day, the nutrition composition of the two is so similar that I recommend eating the type of potato you enjoy most. If your regular or sweet potato fries are deep-fried, keep an eye on the portion size. If you’re making fries at home, opt for air frying as your cooking method, and you may benefit from choosing sweet potatoes if you’re in need of some extra vitamin A and potassium and/or are keeping an eye on your blood sugar,” provides Willingham.
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