We do not aim to diagnose, treat, cure or prevent any illness or disease. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. On the whole, sweet potatoes are an excellent addition to a balanced diet. However, they do contain something known as oxalates which binds calcium and other minerals. 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. Discover 10 top tips to manage diabetes from Diabetes UK. The latter two being the most common. The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Furthermore, the results were statistically significant, but not dramatic. 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. While there are no single ‘superfoods’ that can prevent cancer and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer. 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. 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. Start your journey to optimal health with SelfDecode today. One medium cooked sweet potato contains approximately: (1) 103 calories 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]. However, until more evidence is available no recommendations can be made at this time. In the midst of the Coronavirus pandemic, we’ve got to do everything we can to keep our bodies as healthy as possible. In general, the proper amount of sweet potato can lead to many benefits, including sharp vision and even cancer-fighting antioxidants. Potassium essentially … Jasmine loves helping people understand their brains and bodies, a passion that grew out of her dual background in biology and education. Potential Health Benefits (Possibly Effective), Potential Health Benefits (Insufficient Evidence), Roasted White Sweet Potatoes With Mirin and Honey. 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. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. 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). There is no evidence of significant adverse effects from eating white sweet potato or taking its extract. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Jonathan Ritter, PharmD, PhD (Pharmacology), 7 Methyl-Xanthines Benefits, Side Effects & Sources, 2 Health Benefits of Feverfew + Side Effects, Dyspepsia (Indigestion, Functional): Treatment & Diet. Our website services, content, and products are for informational purposes only. 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. SelfHacked © 2013 – 2020 All Rights Reserved. The extract had … Boniatos aren't as sweet as other sweet potatoes, but they're nonetheless one of the most popular potatoes in the Caribbean islands. See our website terms and conditions for more information. It is different from potato, but the two are distantly related, thus the similar sounding names. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. 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]. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. 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. Discover more about anthocyanins in purple foods. 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. Sweet potatoes contain nearly ten times the amount of vitamin A found in a white potato, and they’re known to help battle … In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased blood sugar compared to those taking a placebo [3]. "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. 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. 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 potato varieties range in color from dark red to brown to purple to orange-yellow to white. This potential benefit has only been demonstrated in one relatively small human study so far. This site uses Akismet to reduce spam. While many associate the health benefits of sweet potato to those of the regular white potato, the two really can’t be compared. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. Benefits of eating sweet potatoes 1. It contains 24 grams of carbohydrates, 2 grams of protein, and 4 grams of fiber and has no cholesterol or fat. White Potatoes vs. Sweet Potatoes: Which Are Healthier? 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]. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. So, fiber is the main component in maintaining a healthy tract, preventing constipation and regulating digestion. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. Sweet potatoes are also rich in antioxidants like polyphenols and carotenoids, which give the different varieties of sweet potato their distinctive colors. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. White sweet potatoes are an uncommon and delicious variety of sweet potatoes. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. And while sweet potatoes are packed with vitamin A, white potatoes are … They have a gentle, chestnut-like flavor. 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. Just one sweet potato gives you 400% of the vitamin A you need each day. Both foods also provide less than 1 gram of fat each and 2 to 3 grams of vegetarian protein. 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]. You will be able to cook up some of them in no time at all. The extract had no effect on triglycerides, however. Sweet potato benefits us more than the regular white potatoes, as it has low amounts of sodium and lower calories than the white potatoes. Learn more about why we need fibre, vitamins and minerals. 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. A small baked white potato or a sweet potato with the skin both provide between 120 and 130 calories. One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. Joe Cohen won the genetic lottery of bad genes. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. To get the most nutrition from your sweet potatoes, don’t peel – simply scrub well before cooking. Lets take a closer look at the top 10 benefits of sweet potato. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. potato. Information is shared for educational purposes only. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. A plus sign next to the number “[1+, 2+, etc...]” means that the information is found within the full scientific study rather than the abstract. 4. Additional human studies will be required to determine whether white sweet potato could really be useful in diabetes. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. 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. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. However, the studies listed below should not be interpreted as supportive of any health benefit. Sweet, white. Transfer sweet potatoes to serving vessel. 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. 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. Beer 52 exclusive offer: Get a free case of craft beer worth £24. If you have any concerns about your general health, you should contact your local healthcare provider. Required fields are marked *. 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. 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. It also contains 709µg vitamin A (RAE) and 2.4mg vitamin C (4). Jasmine received her BS from McGill University and her BEd from Vancouver Island University. is a clickable link to peer-reviewed scientific studies. Flip sweet potatoes and cook until tender, about 5-7 minutes longer. It is rich in beta-carotene and also contains vitamin C, though in a small amount. Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. As a kid, he suffered from inflammation, brain fog, fatigue, digestive problems, anxiety, depression, and other issues that were poorly understood in both conventional and alternative medicine. These calories provide energy you need to fuel everyday activities and exercise. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [3, 10]. It’s also rich in vitamins C and B, as well as potassium. Join SelfHacked today and start the journey of improving your life. This article was reviewed on 7th November 2019 by Kerry Torrens. 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]. We believe that the most accurate information is found directly in the scientific source. 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. 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. 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