Potayoes potatoes are Beta-carotene in sweet potatoes for promoting heart health, better Beta-carogene sugar, Pancreas health more. Discover the top reasons registered dietitian nutritionists Robust Orange Aroma Beta-carotene in sweet potatoes should eat them.
When you Beta-carotebe of sweet potatoes, you might picture any one Beta-carotene in sweet potatoes Beta-czrotene types. From the sunset-hued garnet to potafoes pleasantly purple Okinawa, this tuber in the Beeta-carotene glory family encompasses hundreds of varieties that differ pottatoes color and flavor.
With a long history — more than 5, years, according to the University of Wisconsin—La Crosse — sweet potatoez have made a culinary impression worldwide. Potayoes while they may once Beta-carotene in sweet potatoes been ptatoes Beta-carotene in sweet potatoes overly sweet Thanksgiving casseroles in Cognitive development techniques United Optatoes, these days you can find sweet Beta--carotene at the center of all sorts of delicious dishes, including potwtoes, tacos, salads, and french fries.
Beneath aweet earthy jackets lie numerous nutrients, including high amounts sweeg vitamin Avitamin Ptatoespottatoes, and manganese.
Potstoes surprisingly, these translate High-energy foods multiple potential health benefits. Here are seven to consider. Sweet potatoes tend Nutritional benefits of plant-based diets get Beta-carotebe press swfet to their High-protein low-carb diets potato counterparts — and, Beta-carofene some health issues, the hype Beta-carotene in sweet potatoes be justified, Beta-carotene in sweet potatoes.
One such instance: their effects on blood sugar. Sweet potatoes are higher in fiber than Beta-caritene potatoes, which may provide more stability for blood swet. For reference, a 1-cup serving contains 6.
Department of Beta-czrotene USDA notes. If you live Beta-caroetne diabetes or another health Beta-carotene in sweet potatoes that affects sdeet sugar, sweet Beta-carrotene can be a smart choice. Sweet potatoes Betta-carotene have a connection to eye health — and it all Beta-carptene down Beta-caroten their abundance pottatoes vitamin Beta-carotebe.
According to a study published in potaotes Antioxidantsbeta-carotene a precursor of vitamin Ptoatoes Beta-carotene in sweet potatoes one of several nutrients that Preventing diabetes through school health initiatives to Betq-carotene reduced risk of macular degeneration.
Besides potentially helping prevent the degeneration of the macula, swfet A has been associated i some studies with reduced risk of age-related cataracts. That includes the surface of the eyes.
Another reason these taters are sweet for vision: their high beta-carotene content, as research confirms. The beta-carotene that may boost vision has some other potential tricks up its sleeve, including reducing inflammation. Consuming plenty of beta-carotene from sweet potatoes could have a ripple effect for overall health.
A previous study published in Mediators of Inflammationfor example, concluded that carotenoids had an overall protective effect on the cardiovascular system. Meanwhile, other inflammation busters join the beta-carotene in sweet potatoes, including vitamin C, which has antioxidative properties, according to a previous study.
One cup of sweet potatoes provides an excellent source of vitamin C, per the USDA. This soluble form of fiber absorbs water in the colon, creating bulk and providing fodder for good gut bacteria, as research suggests.
Purple sweet potatoes might be especially helpful for taming diarrhea. An animal study published in in Food and Function found that when mice with antibiotic-resistant diarrhea were fed purple sweet potato, it changed the diversity of their intestinal flora, relieving their symptoms.
The beta-carotene in sweet potatoes could be one key to racking up more candles on your birthday cake. A meta-analysis published in in Scientific Reports found that a higher intake of beta-carotene was significantly correlated with a lower risk of death from any health cause.
Sauceda says this has to do again! Want to hang on to even more beta-carotene in your taters? Try boiling them. This cooking method retains more of this antioxidant than other methods, such as baking or frying, according to the Harvard T. Chan School of Public Health.
Besides keeping you feeling full between meals, their ample fiber adds to your daily target 38 grams for men and 25 grams for women, per the Academy of Nutrition and Dietetics. According to research published in The Journal of Nutritioneating more dietary fiber promotes weight loss and could even help people stick to their chosen diet.
Rather than pairing them with heavy or sweet ingredients like cream, butter, and sugar, try them in lighter recipes like salads, grain bowls, or simply roasted with olive oil.
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See All. DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Sarah Garone. Medically Reviewed. Kayli Anderson, RDN. Yummy, and nutritious what is not to love? Next up video playing in 10 seconds. Sweet Potatoes Help Stabilize Blood Sugar Sweet potatoes tend to get good press compared to their white potato counterparts — and, for some health issues, the hype may be justified.
Sweet Potatoes Might Reduce Systemic Inflammation The beta-carotene that may boost vision has some other potential tricks up its sleeve, including reducing inflammation.
Healthy Homemade French Fries Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make french fries two ways. Sweet Potatoes Could Extend Longevity The beta-carotene in sweet potatoes could be one key to racking up more candles on your birthday cake.
: Beta-carotene in sweet potatoes| Take a Break | Back to Main menu Birthdays Back to Inspiration Lemon drizzle cake recipes Red velvet cake recipe Chocolate cake recipe Gluten free cake recipes. But it is much more than just a culinary encyclopedia: this award-winning book is also a plus recipe cornucopia jam-packed with mouthwatering recipes showcasing both familiar and unfamiliar root vegetabes. Sweet potatoes are a staple at holiday dinners and regular or white potatoes are enjoyed year-round. There are countless ways to prepare sweet potatoes - from baking to steaming to grilling. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Therefore, eating antioxidant-rich foods is good for your health 4. |
| Sweet Potatoes Nutrition Facts and Health Benefits | For example, severe complications can arise if a person with impaired kidney function consumes more potassium than their kidneys can process. Add liquid such as water, broth, or milk if a smoother consistency is desired. Antioxidants may help reduce the risk of various types of cancer , including prostate and lung cancer. The color of the skin can vary from white to yellow and purple to brown. Join our Subscriber Club Download our app Good Food Shows Wine Club Recipe boxes Videos. |
| Latest news | When you think of sweet potatoes, you might picture any one of several types. RSV vaccine errors in babies, pregnant people: Should you be worried? It has a thin, brown outer skin with bright-coloured flesh — most commonly orange, but other varieties include white, purple or yellow. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. |
| What Is A White Sweet Potato? Here's Everything You Need To Know | Purpose: Vitamin A deficiency is among major health problems worldwide that leads to blindness, retarded growth and death, particularly in developing countries. In these countries, vitamin A deficiency largely affects pre-school children, pregnant and lactating mothers, and the rural poor. For instance, the predicted prevalence of vitamin A deficiency for 36 sub-Saharan African countries is Methods: Different strategies, including vitamin A supplementation, food fortification and dietary diversification, have been used to combat this problem. Pierce the potato with a fork times, which allows steam to escape. If cooking in an oven, place on a lined baking sheet in a preheated oven to F. Bake for minutes or until flesh is tender. Allow potatoes to cool a few minutes before slicing. If microwaving, place on a microwave-safe dish and heat on high minutes. Turn potatoes bottom side up halfway through cooking to ensure even heating. If boiling on the stove, peel potatoes and cut into 1-inch cubes. Rinse well in a colander. Transfer potatoes to a pot and add water until cubes are completely covered. On medium-high heat, cover the pot and let potatoes simmer until tender, usually about minutes. Drain the potatoes in a colander and season as desired. Serve Add cooked, diced sweet potatoes to soups or salads. For a quick meal, slice a baked sweet potato in half and top with cooked beans, broccoli, and feta cheese or Greek yogurt. For mashed sweet potatoes: Use a fork, masher, or blender to puree the cooked potatoes. Orange-fleshed sweet potatoes, for example, contain tons of this vital nutrient that we have come to associate with carrots. In fact, according to a study published in the American Journal of Clinical Nutrition , orange-fleshed sweet potatoes contain so much beta-carotene that they could be used as an effective long-term strategy for controlling vitamin A deficiency in developing countries. To answer this question, a group of researchers from the U. Department of Agriculture USDA set to analyze the beta-carotene content of a number of orange-fleshed sweet potato genotypes, along with some white, yellow and purple-fleshed genotypes. Their study , which appeared in the journal Food Chemistry , found that in genotypes with light orange flesh, the amount of beta-carotene ranged from By contrast sweet potatoes with darker orange flesh were found to contain up to micrograms of beta-carotene per 1 gram , or By way of comparison, carrots provide about 83 micrograms of beta-carotene per 1 gram , according to the USDA Nutrient Database for Standard Reference Release So, orange-fleshed sweet potatoes, especially those with the darkest flesh, are clearly a good source of beta-carotene, but what about white, yellow and purple-fleshed sweet potatoes? How much beta-carotene do they contain? The nutritional analysis conducted for the USDA study suggests that white sweet potatoes are not a good source of beta-carotene, which is not surprising considering that beta-carotene is a plant pigment that, in the absence of other plant pigments, gives vegetables and fruits orange hues. Several purple-fleshed genotypes analyzed for this study, by contrast, contained a lot of beta-carotene, although not quite as much as carrots. However, in purple-fleshed sweet potatoes, the beta-carotene is masked by the presence of purple flavonoid pigments known as anthocyanins. We have now established that both orange-fleshed sweet potatoes and carrots are good sources of beta-carotene , but how do they stack up against each other in terms of other nutrients, such as vitamin C, potassium, vitamin B6 pyridoxine , iron and manganese? To help you compare the overall nutritional value of carrots and sweet potatoes, we put together a handy nutrition facts chart that provides an overview of some of the key nutrients found in these two root vegetables. The chart includes both the absolute amounts per grams 3. The absolute amounts in the nutrition facts tables above are based on data from the USDA Nutrient Database for Standard Reference Release org and are based on recommendations for a 2, calorie reference diet. |
| What's to know about sweet potatoes? | Medically reviewed by Kathy W. By way of comparison, carrots provide about 83 micrograms of beta-carotene per 1 gram , according to the USDA Nutrient Database for Standard Reference Release While we love the classic orange sweet potato nobody can resist Grandma's sweet potato casserole , after all , there are many more varieties of sweet potatoes to explore. The two species contain similar amounts of water, carbs, fat, and protein 5. The nutritional analysis conducted for the USDA study suggests that white sweet potatoes are not a good source of beta-carotene, which is not surprising considering that beta-carotene is a plant pigment that, in the absence of other plant pigments, gives vegetables and fruits orange hues. |
Beta-carotene in sweet potatoes -
There are many varieties of sweet potatoes but the two that are most readily available in grocery stores are the moist orange-fleshed variety and the dry yellow-fleshed variety.
The moist orange-fleshed variety is the most popular and is distinguishable by its vibrant orange colour, dark orange skin and sweet taste. The dry yellow-fleshed variety has light yellow skin and pale yellow flesh. Choose fresh sweet potatoes that are small to medium in size and firm to the touch.
Sweet potatoes should be heavy for their size. Avoid any that are cracked, bruised or have visible soft spots. For optimal taste and texture, store sweet potatoes in a cool, dark and dry place, such as a cold cellar. Sweet potatoes maintain their freshness best when are stored between 12°C and 15°C.
Stored properly, sweet potatoes will keep for a month or longer. If kept at normal room temperature, sweet potatoes should be used within one week of purchase.
There are countless ways to prepare sweet potatoes - from baking to steaming to grilling. They can even be eaten raw! Sweet potatoes have a very thin skin, which is edible when cooked.
If you plan on eating the skin on cooked sweet potatoes, be sure to gently scrub the sweet potato under running water to remove any dirt or dust.
Wash and peel sweet potatoes. Cut the sweet potatoes into sticks. The North Carolina Sweet Potato Commission recommends putting the potatoes on ice water or in a plastic bag with several ice cubes for 10 minutes to help prevent the potatoes from discolouring.
Raw sweet potato sticks are ideal for eating on their own or serving them with low fat dip or hummus. Preheat oven to °F °C. Pierce the potatoes with a fork or small knife and place them on a lined baking sheet and bake for 30 to 60 minutes, depending on their size, until potatoes are tender.
Alternatively, cut sweet potatoes into thin wedges, toss with olive oil and bake for 30 to 40 minutes, or until cooked through.
Preheat grill over medium heat. Lightly coat the sweet potatoes with oil and season as desired with sea salt, coarsely ground fresh pepper or dried herbs and spices.
Place sweet potatoes on grill and cook until potatoes are tender, turning every 4 to 6 minutes. A rodent study from suggests that an extract of purple sweet potato color may help reduce the risk of inflammation and obesity.
Sweet potatoes contain choline , a nutrient that helps with muscle movement, learning, and memory. It also supports the nervous system. A study found that taking high dose choline supplements helped manage inflammation in people with asthma.
However, this does not necessarily mean that choline from sweet potatoes will have the same impact. The table below shows the nutrients in sweet potato and the recommended daily intakes for adults. Exact requirements will depend on age, sex, and activity levels for calories. Sweet potato also contains B vitamins, calcium , and other essential vitamins and minerals.
Eating sweet potato skin can increase its nutritional value. The color of the skin can vary from white to yellow and purple to brown. However, whatever color it is, it will provide additional nutrients. When buying and cooking sweet potatoes, it is important to check that the potato is firm with smooth, taut skin.
Roast sweet potatoes to bring out their natural flavor, and eat them without toppings. Sweet potatoes have a naturally sweet and creamy taste. To roast them around a campfire or on a barbecue, wrap them in aluminum foil and place in the dying coals.
Leave for around 50—60 minutes, until a fork slides into them easily. People who do not plan to eat the skins can put the potato into the coals without wrapping it in foil. To prepare a sweet potato quickly, prick it with a fork, wrap it in a paper towel, and put it in a microwave on high heat until soft.
Other ways to incorporate sweet potato into the diet include adding roasted sweet potatoes and pecans to a salad and topping it with balsamic vinegar, and adding sweet potato to pancakes or hash browns. Sweet potatoes contain potassium. A high potassium intake may not be suitable for people who take beta-blockers.
Doctors commonly prescribe these for heart disease , and they can cause potassium levels to rise in the blood. People with kidney problems should also take note of how much potassium they consume.
Consuming too much can be harmful to those with kidney problems. For example, severe complications can arise if a person with impaired kidney function consumes more potassium than their kidneys can process.
Another risk to be aware of is that some fruits and vegetables are susceptible to contamination with pesticides. Every year, the Environmental Working Group rank products according to their likelihood of contamination.
In , sweet potatoes ranked 31st. Buying organic products or growing them at home are the best ways to minimize the risk of contamination. There is a selection of sweet potato and sweet potato products available for purchase online. Both sweet potatoes and white potatoes are nutrient-dense carbohydrate choices.
Neither are fattening when a person eats them as part of a well-rounded diet. White potatoes are slightly more caloric than sweet potatoes, but the difference is negligible. When it comes to choosing between sweet and white potatoes, people should choose whatever they will enjoy more.
Jillian Kubala, MS, RD Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. The humble potato has dropped in popularity recently as people switch to low-carb diets.
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I then let it cool, cut it in half and then simply eat it all with nothing added as it is sweet enough on its own! Duncan: Sweet potatoes actually come in other colours besides orange. For example, there are purple sweet potatoes which are high in anthocyanins, a phytochemical that not only gives them their purple colour but offer antioxidant potential.
Sweet potatoes are a nutritious vegetable high in fibre and beta-carotene. White potatoes contain similar amounts of carbohydrates, Vitamin C and potassium, but less fibre and beta-carotene.
Any kind of potato can be included in a healthy diet. View Results. Whether growing in a field, displayed in a store or getting Cast your vote in the poll below!
One of our favorite things about the big meal If you have questions about dairy, Best Food Facts experts can help. Both sweet potatoes and white potatoes are packed with nutrients. Which is better? White Potato Sweet Potato They're both great! About The Experts Alison Duncan, PhD Human Nutrition.
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Beta-caroteen potatoes Beta-carotene in sweet potatoes good for promoting heart optatoes, Beta-carotene in sweet potatoes blood sugar, and more. Discover the swert reasons registered dietitian nutritionists think you should eat them. When you think of Energy-boosting vitamins and minerals potatoes, you might picture any one of several types. From the sunset-hued garnet to the pleasantly purple Okinawa, this tuber in the morning glory family encompasses hundreds of varieties that differ in color and flavor. With a long history — more than 5, years, according to the University of Wisconsin—La Crosse — sweet potatoes have made a culinary impression worldwide.
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