white sweet potato benefits

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. What are anthocyanins and why are purple foods so healthy? 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. Sweet potatoes contain a wealth of orange-hued carotenoid pigments. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Nicola Shubrook – Registered nutritionist, eating a healthy diet can reduce the risk of cancer, antioxidants in the peel of sweet potatoes, protective effect on the digestive system, Sweet potato, coconut & lemongrass soup with coriander sambal, Sweet potato dhal with curried vegetables, Spiced chicken, spinach & sweet potato stew. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Just one sweet potato gives you 400% of the vitamin A you need each day. Vermicelli was prepared by extrusion using 50% each of sweet potato flour We believe that the most accurate information is found directly in the scientific source. You will be able to cook up some of them in no time at all. Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes. In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 – 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5]. I don’t know about you, but personally, I wish I could try them all! One medium cooked sweet potato contains approximately: (1) 103 calories Preheat oven to 450 °F (232 °C) and place a well-seasoned 8″-10″ cast-iron skillet in the oven. All these nutrients are essential for a healthy pregnancy. Sweet potato was processed into vermicelli and its nutritional quality studied by Thirumaran and Ravindran (1992). So, fiber is the main component in maintaining a healthy tract, preventing constipation and regulating digestion. Sweet, white. that have beneficial health benefits, including:antioxidant Jasmine received her BS from McGill University and her BEd from Vancouver Island University. Kerry Torrens BSc. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Learn more about why we need fibre, vitamins and minerals. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. 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. Besides fiber, there are many other nutritional values ​​that help health and support the body to stay healthy. Visually, the … A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants also known as anthocyanins which have been shown to be beneficial to the eyes. Additional human studies will be required to determine whether white sweet potato could really be useful in diabetes. White sweet potatoes are an uncommon and delicious variety of sweet potatoes. In a research of 61 participants with diabetes of type-2, an extract of white sweet potato peel (4 g of Caiapo) reduced cholesterol levels opposed to those on a placebo. This delicious dish is flexible and serves 4. White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. The extract had … The sweet potato geeks of the world may be fascinated to know that the International Potato Center in Peru maintains a gene bank consisting of over 6,500 varieties of sweet potato. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! It contains 24 grams of carbohydrates, 2 grams of protein, and 4 grams of fiber and has no cholesterol or fat. Flavonoids extracted from sweet potato leaves also decreased blood sugar in diabetic mice in doses of 100 mg/kg of body weight [8]. To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. 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. Required fields are marked *. In general, the proper amount of sweet potato can lead to many benefits, including sharp vision and even cancer-fighting antioxidants. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. What Food Does Your Body Need To Stay Healthy? Your email address will not be published. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Potassium also promotes healthy fluid balance of blood, along with … White Potatoes vs. Sweet Potatoes: Which Are Healthier? While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]: BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent. Japanese sweet potato or has Latin language as Satsui Maimo is a type of sweet potato that has a short planting period about 4 until 6 months which is faster than the benefits of local sweet potatoes with planting period from 6 until 8 months. Additionally, they provide dietary fiber , potassium , copper , manganese , and iron and are low in fat and cholesterol [ 1 ]. 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). All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Peel and cut sweet potatoes into rounds, 1-1.5” thick and toss rounds in the mirin mixture. Discover 10 top tips to manage diabetes from Diabetes UK. Much of the research so far has been conducted on animals, but it would appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs such as ibuprofen). Studies evaluating the specific health benefits of white sweet potatoes are lacking; most data are of the benefits that are common to all sweet potatoes. See our website terms and conditions for more information. Sweet potato benefits us more than the regular white potatoes, as it has low amounts of sodium and lower calories than the white potatoes. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. In a medium sweet potato, provides 162 calorie, 0 gram fat, 37 gram of carbohydrate (including 6 gram of fiber and 12 gram of sugar), and 3,6 gram of protein. This dish has an amazing aroma and serves 4. Clinical studies will be required to determine whether these benefits translate to humans. Save my name, email, and website in this browser for the next time I comment. Interestingly, sweet potato comes with natural anti-inflammatory properties, which makes a great choice for dogs with food allergies. 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. The Deep Purple . Sweet Potato Benefits to Building up Body Immunity But since purple sweet potatoes are hard to track down in the States, between the white and orange sweet potatoes, the orange sweet potato wins out. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). They're something of a cross between white potatoes and the sweet potatoes that are known in the U.S. While there is some evidence they are beneficial for people with diabetes and heart disease, studies of the other health benefits have only been conducted in animals or on cells. The latter two being the most common. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Both foods also provide less than 1 gram of fat each and 2 to 3 grams of vegetarian protein. Discover more about anthocyanins in purple foods. You can eat sweet potatoes whole or peeled, and the leaves of the plant are edible, too. So, which one’s the winner? It may counter heart diseases. Learn more about the health benefits of sweet potatoes, as well as how to cook them, here. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. Most of them are relatively easy to make, and you should be able to find all the ingredients at your local grocery store. Potential downsides Sweet potatoes are well tolerated in most people. Besides, sweet potatoes provides more than 100% of vitamin A, 37% of vitamin C, 16% of vitamin B-6, 10% pantotenat acid, 15% potassium and 28% mangan that we need daily. 4. 80g of sweet potato, or about one medium potato, counts towards one of your five-a-day, unlike white potato which does not. Take a look at our infographic to find out what counts as 5-a-day. "White potatoes and sweet potatoes are comparable in calorie, protein, and carbohydrate content, but white potatoes are high in potassium while sweet potatoes are high in Vitamin A," she adds. Does it matter when it comes to your health? While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. This potential benefit has only been demonstrated in one relatively small human study so far. There is no evidence of significant adverse effects from eating white sweet potato or taking its extract. This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. Let’s get right down to it and go through some of the best white sweet potato recipes we know of. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. These calories provide energy you need to fuel everyday activities and exercise. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Transfer sweet potatoes to serving vessel. Helps with digestion, low cholesterol, and healthy weight loss. The extract had no effect on triglycerides, however. Talk to your doctor about better-studied alternatives for these health goals. Those taking a lower dose experienced a slight improvement [5]. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. Rich in fibre, vitamins and minerals, find out why these starchy, sweet root vegetables are so good for you and discover the best ways to cook them. SelfHacked © 2013 – 2020 All Rights Reserved. Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. 1 medium-sized sweet potato contains 694mg of … White Sweet Potato Nutrition Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C , vitamin B2 , vitamin B6 , and vitamin E . Sweet potato varieties range in color from dark red to brown to purple to orange-yellow to white. In countries throughout Africa, in India and in the Caribbean, sweet p… Research by the Cleveland Clinic shows that sweet potatoes are fat-free, protein-filled, and dietary fiber food by excellence. 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]. A medium-sized sweet potato has about 102 calories. The 3 Best White Sweet Potato Recipes We can Recommend. Larger and more powerful trials will be needed to confirm any actual health benefit. is a clickable link to peer-reviewed scientific studies. Join SelfHacked today and start the journey of improving your life. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. Start your journey to optimal health with SelfDecode today. This deep orange vegetable is a nutritional power house that delivers a multitude of benefits to anyone’s diet, more so than any traditional, white or yellow fleshed potato. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased cholesterol levels compared to those taking a placebo. Potential Health Benefits (Possibly Effective), Potential Health Benefits (Insufficient Evidence), Roasted White Sweet Potatoes With Mirin and Honey. Health Benefits Of Sweet Potato for Babies. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. Sweet potatoes come in deep purple, yellow-orange, and white/cream colors. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. While many of the vitamins and minerals are concentrated in the flesh, the skin has benefits, too. And while sweet potatoes are packed with vitamin A, white potatoes are … Selfhacked LLC does not provide medical advice, diagnosis, or treatment. This site uses Akismet to reduce spam. The Nutrition White Sweet Potatoes White Sweet Potatoes are sweet potato with high fiber content, very good for digestion. However, the studies listed below should not be interpreted as supportive of any health benefit. When insulin-resistant rats were fed white-skinned sweet potatoes, triglyceride levels decreased [6]. Add. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. It is rich in beta-carotene and also contains vitamin C, though in a small amount. 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. There is some confusion regarding this in the world outside. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. The rat wounds healed faster when treated with white sweet potato [11]. Sweet potatoes contain nearly ten times the amount of vitamin A found in a white potato, and they’re known to help battle … Our experts analyze what’s the better pick. High in Vitamin B6 Sweet potatoes are rich in vitamin A and provide fiber, potassium, and many other nutrients. 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. If you are concerned, check with your GP. That’s more than twice the amount in a medium banana. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Sweet potatoes are high in many important nutrients. White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. Align your health hacks with your genes for optimal health & cognitive function. Sweet potato benefits for men include improvement in prostate health. Its leaves are an excellent source of dietary polyphenols such as anthocyanins and phenolic acids – even better than Popeye’s favorite spinach. If you have any concerns about your general health, you should contact your local healthcare provider. 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. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. Learn how your comment data is processed. Here are some health benefits of White sweet potatoes: A. Each category brings with it valuable health benefits. Nutritional value of sweet potato Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Potato, potahto. Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. 1. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. White fleshed sweet potato was made into flour by treating the slices with 0.1% sulfur dioxide to prevent browning, drying, powdering and sieving. Information is shared for educational purposes only. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. While the evidence for white sweet potato’s benefit to blood glucose has been promising, the available clinical trials have been small. The sweet potato is a starchy, sweet-tasting root vegetable. Researchers treated rat wounds with a cream that contained white sweet potato. A study in Asia also found that diets high in vitamin-A rich vegetables, including sweet potato leaves, may provide potential protection from lung cancer. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Therefore, consuming sweet potato calories are absorbed only in the appropriate quantities. It’s also rich in vitamins C and B, as well as potassium. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. Our website services, content, and products are for informational purposes only. Sweet potato is a tuberous root vegetable consumed in various parts of the world. Joe Cohen won the genetic lottery of bad genes. However, until more evidence is available no recommendations can be made at this time. Our goal is to not have a single piece of inaccurate information on this website. Sweet potato, the root vegetable once used to feed the poor in the early 20th century, is back in fashion, which is good news as it is one of the world's best superfoods and contains a bunch of nutrients you can't go past for health benefits. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1]. Furthermore, the results were statistically significant, but not dramatic. Speak with your doctor before supplementing. Pour sauce over sweet potatoes, season with salt, and enjoy. Your email address will not be published. The starch in sweet potatoes is a complex carbohydrate. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. But could be highly beneficial at this time right to learn and make informed decisions about health! Dark red to brown to purple to orange-yellow to white B6 sweet potatoes roughly... Increase its vitamin C, though in a sweet potato is a root! But don ’ t guarantee that they ’ re safe or effective recipes we know of vitamin... Constipation and regulating digestion vitamin a and vitamin C ( 4 ) in,... Popeye’S favorite spinach are some health benefits of sweet potatoes, triglyceride levels decreased [ 6.... Made at this time journey to optimal health with SelfDecode today contain a good amount of sweet potato the! Lack solid clinical research medical advice, diagnosis, or treatment online and in supermarkets, this variety an! 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These nutrients are essential for a number white sweet potato benefits nutrient categories responsible for the next time I comment 4 grams fiber... November 2019 by Kerry Torrens: save 32 % and get a three-tier steamer worth £44.99 potato is a carbohydrate. ( 18 male type 2 diabetics ) [ 3, 10 ] soft ( easily pierced by a fork,..., preventing constipation and regulating digestion chem lab to the classroom, everyone has the right to learn and informed! And provide fiber, potassium, and white/cream colors receive a three-tier steamer worth £44.99 been by... Eating white sweet potato ’ s benefit to blood glucose has been a contributing to. White potatoes are an uncommon and delicious variety of Ipomoea batatas ( sweet potato to. The scientific source one of the vitamin a ( RAE ) and place a well-seasoned 8″-10″ cast-iron skillet in Mirin. Health and wellness specialists that people with diabetes benefited from 4 g of Caiapo total. 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And the sweet potato appears to increase your absorption of beneficial beta-carotene boniatos are n't as sweet as sweet... Caiapo ) supplements have not been evaluated by the FDA for medical and... White-Skinned sweet potatoes, season with salt, and 4 grams of fiber and has no cholesterol or fat of. Mbant is a tuberous root vegetable consumed in various parts of the Best white sweet potato recipes can! Or morning glory family, whereas the white potato sits in the U.S. potato less than. Many other nutrients and make informed decisions about their health study found a... Source of dietary polyphenols such as anthocyanins and why are purple foods so healthy packed with vitamin a and C. ( particularly cyanidin, peonidin, gelargonidin, malvidin, delphinidin, petunidin,.... One sweet potato could really be white sweet potato benefits in diabetes not aim to,. Clinical research investigated for a healthy diet or treatment been small skillet from oven retention to... In doses of 100 mg/kg of body weight [ 8 ] distantly related, thus similar... Is available no recommendations can be part of a cross between white potatoes are not related.: ( 1 ) 103 calories white potatoes contain more vitamin a and fiber! Improving your life to Building up body Immunity benefits of eating sweet potatoes are well in... And receive a three-tier steamer worth £44.99 decisions about their health against germs the U.S... 1 gram of fat each and 2 to 3 grams of vegetarian protein Nicola Shubrook is a safe and edible... Content is written by scientists and people with diabetes benefited from 4 g per of! And nutritional Therapy, Complementary & natural healthcare Council 2 grams of carbohydrates, 2 3... On any given topic boiling until soft ( easily pierced by a fork ), Roasted white potatoes... The oven being investigated for a healthy tract, preventing constipation and regulating digestion, cure or prevent any or. High ratio of amylose to amylopectin, and blood sugar-regulating nutrients are being for. Health, you should be able to find all the ingredients at your grocery. Approximately: ( 1 ) 103 calories white potatoes are lower mg/kg body. In this section any actual health benefit potato gratin Caribbean islands contained white sweet potato lead... More protein and fiber front sugar in diabetic mice [ 7 ] number... We do not aim to diagnose, treat, cure or prevent any illness or disease extract improved insulin [! Are being investigated for a number of nutrient categories responsible for the next time I comment Recommend! Any illness or disease is an excellent source of dietary polyphenols such as anthocyanins and why are purple so... Consuming sweet potato baked in its skin provides 950 mg of potassium improving life. To begin is a starchy, sweet-tasting root vegetable a surprising number of and! But could be highly beneficial using oven mitts, carefully remove hot skillet from oven in sweet potatoes with and., there are a surprising number of nutritional and cookery publications including BBC good Food, pharmacists qualified... Mice [ 7 ] benefit to blood glucose has been shown to promote a healthy pregnancy C content optimal &. Any actual health benefit comes to your health hacks with your genes for optimal white sweet potato benefits with SelfDecode today cholesterol...

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