Sweet potato glycemic index is so low that it has been recommended for treating type 2 diabetes patients. COMMENTS It is clear that both the method of cooking and variety of potato can affect Glycemic index. Sweet potatoes or regular potatoes? A 150-g serving of boiled red potatoes has a glycemic index value of 89, 21 g of carbohydrate per serving and a glycemic load of 19. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. 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. Compare Japanese sweet potatoes vs. the American sweet potato. It’s always important to keep in mind that these scores are based on fasted blood sugar levels, meaning if you were to eat your potatoes with other veggies and meat, the spike on your blood sugar will be significantly lower. Planners + templates to make your own shopping lists and meal plans. All Rights Reserved. The bottom line on potatoes. The glycemic index, or GI, of foods relates to digestion, blood sugar and energy. Both types of potatoes also contain other beneficial plant compounds, that help to make them more nutritious for consumption. Billy is passionate about all things fitness and nutrition, with an emphasis on muscle and strength building. But the lesser known number is that of the sweet potato, which has a GI score of 94 when baked and will theoretically still skyrocket your blood sugar levels almost as much as white potatoes. And the type of potato. By Faye Reid, • They suggested that since white potatoes tend to be higher, they should be avoided. Posted on, In this new age of the Glycemic Index and low carb diets, potatoes have been cast out into the shadows of “forbidden starchy carbs”. Want to eat healthier, but don't know how to start? Foods with a Glycemic index of 70 or higher can cause your blood sugar to increase faster than when compared to foods with a medium GI (56-69) or a low Glycemic index (55 or less). Your email address will not be published. When compared to roasting or baking, boiling has also been shown to have a more favorable impact on blood sugar regulation and to provide sweet potatoes with a lower glycemic index (GI) value. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. One serving of sweet potato contains 400 percent of your daily vitamin A requirements in the form of Beta-Carotene which is very good for your eye health and immune system. Beans can add starch to your plate like potatoes, but with much more fiber and protein . 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 A white potato contains around a milligram of iron (which is more than it seems) and has about 535 milligrams of potassium. It is important to note here than a medium sized white potato is about 173 grams, while a medium sized sweet potato is about 114 grams. Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image. By Myprotein, • The GI tells you how fast a food spikes your blood sugar. Sweet potatoes and purple potatoes also have about a 20-35% lower glycemic load than white potatoes, and a russet potato has the highest glycemic load of all. Roasted Sweet Potato Salad Recipe [Whole30], How to Use Paleo for Real Life with Monica Stevens Le. Each food has a unique score on the glycemic index scale. Popular cooking methods for sweet potatoes include baking or boiling. The only individuals who should even need to know the GI score of their food are diabetics who need to closely regulate their blood sugar levels to avoid crashing and spiking. Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70. Not only with what’s on the nutrition facts label, but also because of other benefits (and side effects) you won’t find on there. Baking Vs. Microwaving Sweet Potatoes. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Sweet potatoes aren’t far behind though with 0.7 milligrams of iron and 435 milligrams of potassium. Try this Sweet Potato Breakfast Casserole. Not to mention if you eat a healthy diet and exercise regularly, you shouldn’t even have to worry about the GI at all. For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. But if an individual had to choose between eating a white potato vs sweet potato, most would choose the sweet for the same reason as choosing brown rice over white rice, “The nutrients are stripped away in the white variety right?”. They come in a wide variety of colours, including white, purple and orange and can also range in size. He's currently serving active duty in the air force, while building his body muscle by muscle in his free time. It’s a common misconception that white potatoes contain overall less nutritive value than sweet potatoes and as I will discuss in this article, you can eat one or the other depending on your preference will little to no health detriment. Sweet potato is a low to medium- glycemic index (GI) food, which could be good news for diabetics. Sweet Potato Glycemic Index: The glycemic index measures how quickly certain foods release carbohydrates into the body. In fact, sweet potatoes that have been peeled and baked for … Introducing: THE MCT Boost — Your All-Natural Energy Boost. We cannot search for an empty value, please enter a search term. Which do you prefer? For the rest of us, occasional blood sugar spikes will have no negative impact on your health and as long as you’re exercising to burn of the carbs you eat, they won’t be stored as fat, rendering the GI score basically irrelevant. Regular potatoes are also considered a root vegetable, however they differ from their sweeter counterpart in many ways. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Required fields are marked *. The same serving of yams has 80 calories, 19 grams of carbs, and 3 … A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. Foods with a Glycemic index of 70 or higher can cause your blood sugar to increase faster than when compared to foods with a medium GI (56-69) or a low Glycemic index (55 or less). Sweet potatoes have even lower GI. That’s a big increase in carbs and sugars. When talking about minerals white potatoes take home the gold, being a better source of iron and potassium than sweet potatoes. For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. Meal Replacement Shakes | When, What & Why? a Culinary Nutrition Expert...and a mom to two littles. They’re so tasty! What was most interesting was when a red potato was boiled, refrigerated, and consumed cold the next day, the Glycemic index plummeted 37% from the upper end of a high Glycemic index food (89) to one point away from a classification of a low Glycemic index food (56)(see Table 2). Many people have wondered, “Are Sweet Potatoes Healthier than Potatoes?” This is because there can be quite a difference between potatoes and sweet potatoes. Nutrition checklists + cheat sheets to create healthy habits. However, glycemic index of potato changes with processing methods. Read on! All other nutrients are almost equivalent meaning if you enjoy your sweet potatoes with chicken and your white potatoes with beef, don’t be afraid to mix it up and eat what your heart desires! Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … Since potato skins have a much lower glycemic load than the flesh, eating small potatoes means getting a lower glycemic load. We have some answers for you. Regular potatoes come in shades of yellows, browns, and reds. By Lauren Dawes, • The glycemic index (GI) is a measure of how a certain food affects your blood sugar. Depending on the type and cooking process, sweet potatoes have a glycemic index of 44 to 94. By Evangeline Howarth, • The regular variety of potatoes contain compounds referred to as glycoalkaloids. Meal plans to make the next few weeks easier (and healthier). At the same time, the glycemic index of boiled sweet potatoes was found to be about half that of baking or roasting, so boiled sweet potatoes give us less of a blood sugar spike. According to University of Toronto researchers, however, the GIs of Russet and red-skinned potatoes … Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. A 150-g, or 1.5-cup, serving of boiled white rice has a glycemic index value of 83, 36 g of carbohydrate per serving and a glycemic load of 30. I love them with a spicy aioli! The GI of regular potatoes varies. Baked sweet potatoes have a significantly higher glycemic index than any other form. Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. The important message I’m trying to translate through this article is that: it doesn’t matter whether you eat white or sweet potatoes! This is your step by step guide on how to customize nutrition to your needs, complete with 60+ recipes the whole family will love. Sweet potatoes have a low glycemic index; new potatoes have a medium to low glycemic index. These compounds have been shown to have benefits when it comes to health and fighting cancer. The smaller the potato the less glycemic uptake it produces. Sweet potatoes are lower on the glycemic index An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Copyright ©2020, Randa Nutrition. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream. Regular potatoes provide more in terms of potassium. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Many people believe that regular potatoes are not nearly as good for you healthwise as sweet potatoes, but there are some comparable nutritional values that make them somewhat equal. When it comes to sweet potatoes, especially the purple and red varieties, they are known to be antioxidant-rich. Clean And Press | The Benefits & How To Perform. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Different glycemic indexes If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. Further, small potatoes have a higher ratio of skin to flesh. One group compared the glycemic index and load of sweet potatoes vs. potatoes. I'm a Certified Holistic Nutritionist, They can have a GI of anywhere from 44 – 94. Writer and expert / Their flesh can either be white or yellow. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. When it comes to different types of potatoes, their glycemic index also differs. This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. That means your blood sugar doesn’t shoot up as fast or as far. But the lesser known number is that of the sweet potato, which has a GI score of 94 when baked and will theoretically still skyrocket your blood sugar levels almost as much as white potatoes. There are some very large nutritional differences between the two. Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A. Both are healthy relative to your regular white spud, but this is a category where the American style wins. That said, all potatoes do have a significant amount of carbs. • At the end of the day, both varieties of potatoes can be consumed in a healthy way, however, the sweet potato is far superior when it comes to the lower glycemic index, and their antioxidant content. Both regular potatoes and sweet potatoes are also loaded with several other beneficial plant compounds. They are distantly related to sweet potatoes but they are from another family. The GI can greatly depend on the type of sweet potato or the cooking process. 5 of the best foods to lower blood sugar and manage diabetes A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. 10 Weight Lifting Songs To Get You Pumped For Heavy Lifting. Meaning they are helpful when it comes to fighting cell damage and keeping your body safe from free radicals. If you are diabetic, trying to lose weight or your doctor recommends that you watch your blood sugar level, you need to know the GI score of foods. Glycemic Index of Regular and Sweet Potatoes When it comes to different types of potatoes, their glycemic index also differs. Irish potato has a high glycemic index and glycemic load compares to Sweet potato. Calories – both are almost equal, with a white potato having 93 calories and a sweet having 90. They are sweet and starchy and grown and consumed across the world. Today we’re comparing two comfort foods: sweet potatoes vs potatoes. Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. What Are Raspberry Ketones & Are They Good For You? Regular potatoes are higher on the glycemic index (GI), with a score of about 78. Oops! If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. It all comes down to personal preference and any argument over nutritional value or fat storage due to GI scores should no longer carry any weight. / Design by. This site uses Akismet to reduce spam. An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. White potatoes score the highest at 75. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. There is an alternative most of us don’t know of which is that of boiled white potatoes, coming in with a score of … Boil - Boiling a potato results in a lower GI than baking. Sweet potatoes are incredibly high in vitamin A, much more so than their regular counterparts. Don’t believe me? In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Boiled sweet potatoes tend to have a much lower glycemic index than the baked ones due to the way the starches change during the cooking process. As you can see regular and sweet potatoes are somewhat similar when it comes to their protein, calorie, and carbohydrate content. By Claire Muszalski, • Maybe someday soon. I’m curious. The only benefit the sweet potato has over their pale skinned counterpart is the vitamin A content in them. Sweet potatoes appear on many U.S. Thanksgiving and Christmas tables, but you can find them throughout the year. Make sure to keep the skin on, though. Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. Sweet Potato vs. But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Potatoes are economical, have significant nutritional value, and let's face it, potatoes can be downright delicious. But since this vitamin is fat soluble, it absorbs much better when it is eaten with some sort of fat whether it be from a meat source, dairy, or some sort of oil such as olive oil or coconut oil. Boiling usually results in a lower glycemic index. The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. When it comes to regular potatoes, the Glycemic index can also differ. These delicious root vegetables are also incredibly rich in minerals, vitamins, fibre and antioxidants, making them very good for you. In mineral content there isn’t obvious winner, because of extremely high Potassium and Sodium in yam, and fairly higher Calcium and Zinc in sweet potato. Purple sweet potatoes contain far more overall antioxidants than red, yellow and white varieties, for example, although all kinds of potatoes, even white Russets, may have their own cancer-fighting properties. Potato chips, often criticized for processing that adds fats and sodium, actually have a lower glycemic index than other forms of potatoes -- at a value of 51. Sweet potatoes are considered a root vegetable. If you are one of the people that have been wondering which option is healthier and what the differences are, you are in luck. Which still shouldn’t be an issue to get into your diet through other vegetable sources and/or a multivitamin. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. Blood sugar and the glycemic index Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. Learn how your comment data is processed. Check out the best nutrition and wellness supplements while offers last! Potato: The Nutritional Facts. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. By Ian Roden. Sweet potatoes, in comparison, score 63 on the GI . There is an alternative most of us don’t know of which is that of boiled white potatoes, coming in with a score of 82, actually lower than baked sweet potatoes. 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