Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. Kaufman explains that because sweet potatoes are ranked lower than white potatoes on the GI, they may help people with diabetes better manage their blood sugar levels. “Foods that are higher on the glycemic index may cause your blood sugar to increase faster,” says Leah Kaufman, RD, CDE, of Leah Kaufman Nutrition in … Are Sweet Potatoes Better than White Potatoes? Potassium: 738.3 mg white potato; 541.5 mg sweet potato. Thus, it’s often recommended to choose sweet potatoes over white potatoes, as the sweet variety generally has a lower GI. The glycemic index (GI) is a measure of how a certain food affects your blood sugar. Each medium sweet potato also delivers four times your daily vitamin A to help build hemoglobin, needed to deliver energizing oxygen to cells throughout your body. White potatoes contain plenty of vitamin C, folate (a necessary B vitamin), vitamin B6, potassium, manganese, but not the high levels of vitamin A or antioxidants that sweet potatoes have. The authors noted a link between these decreases and the flavonoids that are naturally found in purple sweet potatoes. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Baking Vs. Microwaving Sweet Potatoes. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. 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. 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). Absolutely not. Baked sweet potatoes’ glycemic index is still not very high, and they’re still recommended as a healthier alternative to white potatoes. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 … Baked sweet potatoes have a significantly higher glycemic index than any other form. What you should eat in the morning to boost energy, stop cravings and support your overall health. But a baked sweet potato also has twice the glycemic index of a raw sweet potato. The bottom line on potatoes. Portion control is key to balancing the positive effects that sweet potatoes can have on a diabetes diet. They suggested that since white potatoes tend to be higher, they should be avoided. 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. 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. And the type of potato. Sweet potato and Irish potato have closely related nutrient profile; though, sweet potato is said to be more nutritious. 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 potato is a rich source of vitamin A, essential for the health of the eye. Finally, the Glycemic index of white potatoes that were boiled, refrigerated, and reheated did not differ from white potatoes … High glycemic foods are generally considered hazardous for health since rapid metabolism and massive release of glucose leads to a high insulin response that may lead to type 2 diabetes. Purple sweet potatoes also differ from orange sweet potatoes as well. Take yams, for example, are higher in starch content when compared with traditional sweet potatoes. Sweet potatoes are full of slowly digested carbohydrates for sustained energy. For instance, because of their higher fiber content, sweet potatoes might cause mild digestive ailments when you first eat them, much the same as increasing fiber of any kind in your diet. Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. Fried sweet potatoes have GI of 94 an Continue reading >> White potatoes – boiled, baked or mashed – score high on the GI scale. In many ways both “potatoes” have similar nutritional values but they also differ in certain ways. Waxy potatoes have lower GI than floury russet potatoes. Orange sweet potatoes have a glycemic index of 61 and a glycemic load of 11 while murasaki has a higher glycemic index of 75 and a significantly higher glycemic load of 22. From boiled and baked potatoes to fries and chips, it’s easy for these spuds to turn into dietary staples, especially if you grew up eating and loving them. Overall, boiling sweet potatoes is the best cooking method for people with diabetes. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. © 2020 EatingWell.com is part of the Allrecipes Food Group. Kaufman recommends half of a medium-size sweet potato for most people with diabetes because this is the equivalent of 15 grams of carbohydrates. Taro vs Potato - In-Depth Nutrition Comparison. Sweet potatoes, on the other hand, are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index (depending on whether they’re eaten with the skin on or off), which means they won’t make your blood sugar levels spike as much as white potatoes. Water leftover during the process can also help this effect. 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. different glycemic indexes. We take a look at the nutrition of both potatoes and compare them to see which is healthier. Sweet potatoes have even lower GI. Boiled sweet potatoes have a natural sweetness to them, and you can enhance these flavors with cinnamon. By subscribing you agree to the Terms of Use and Privacy Policy. A study published in May 2011 in the Journal of Clinical Biochemistry and Nutrition noted that polyphenols are helpful in oxidizing low-density lipoproteins, which are better known as LDL ("bad") cholesterol. “Foods that are higher on the glycemic index may cause your blood sugar to increase faster,” says Leah Kaufman, RD, CDE, of Leah Kaufman Nutrition in New York City. Twenty-year follow-up results help illuminate key pathways in the body that help explain the protective benefits of this popular eating style. Here's why: Sweet potatoes are lower on the glycemic index. Glycemic Index: 85 (high) white potato; 54 (low) sweet potato. Glycemic Index of Regular and Sweet Potatoes When it comes to different types of potatoes, their glycemic index also differs. Boiling usually results in a lower glycemic index. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. These orange spuds can help regulate glucose, or blood sugar, while also offering important antioxidants to ward off chronic diseases, among other benefits. Compare Taro to Potato by vitamins and minerals using the only readable nutrition comparison tool. Sweet potatoes have a low glycemic index; new potatoes have a medium to low glycemic index. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. As you can see, white potatoes do often score higher on glycemic index and glycemic load tests than sweet potatoes. A typical serving size is ½ cup, according to the U.S. Department of Agriculture. In fact, sweet potatoes that have been peeled and baked for … This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. This is also a source of. According to the study, sweet potato leaves seemed to contain even higher polyphenol levels. Potatoes also contain resistant starch, a type your body can't digest which keeps you feeling full. Boiled sweet potatoes can take time to get used to, especially if you’re used to the wedges that are French fries in disguise. Sweet Potatoes vs. White Potatoes: The Basics One cup of raw sweet potato contains about 114 calories, 27 grams of carbohydrates, 6 grams of sugar, 2 grams of protein and 0 grams of fat. According to Harvard University Medical Center, a medium-sized white potato has a glycemic index of 50, while a russet potato has a glycemic index of 85. Offers may be subject to change without notice. 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. The glycemic index ranks carbohydrates on a scale of 0 to 100 on how they affect blood sugar. 1 medium baked sweet potato has about 100 calories, 24 grams of carbohydrate, 4 grams of fiber and 2 grams of protein. Depending on the type and cooking process, sweet potatoes have a glycemic index of 44 to 94. Ideally boiling reduces the glycemic index of 150 g sweet potato to just 46, which is fairly reas… GI changes with food type (say, floury vs. waxy potatoes). Learn how to ace hot chocolate charcuterie boards! American Diabetes Association recommendations, published in January 2014 in, One study published in July 2011 in the Chinese, a rat study, which was published in July 2014 in, Most With Diabetes May Be at Very High Risk of Fatal Heart Disease in 10 Years, Mediterranean Diet Tied to a 30 Percent Reduced Diabetes Risk in Women, 7 Low-Carb Diet Mistakes to Avoid When You Have Diabetes, Loneliness May Be a Risk Factor for Type 2 Diabetes, Study Finds, Insomnia Is an Independent Risk Factor for Type 2 Diabetes, Study Says, Sweet potatoes contain a carotenoid called beta-carotene, which gives the root vegetable its notable bright orange color. Vitamin A, fiber, and protein are three health benefits of sweet potatoes that can potentially help people with diabetes manage their blood sugar, lose weight, and reduce insulin resistance. 1 medium baked russet potato with skin has about 170 calories, 37 grams of carbohydrate, 4 grams of fiber and 5 grams of protein. This could be attributed to the natural softening effect that boiling water has on the starch, which makes it easier to digest. But does this mean we should treat regular potatoes like they’re dirt-covered sugar cubes? But this vegetable doesn't deserve the negative rap. 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. You may be wondering if there are more carbs in sweet potatoes as opposed to white potatoes and what the nutritional differences are between the two. Frying was a close second. Previous research identified a link between the sleep disorder and type 2 diabetes, but the new study suggests there is a causal relationship.  The Ultimate Guide to Health and Happiness, Don’t Just Sit There: A Little Exercise Makes Up for a Full Day of Sitting, FDA Watch: Monoclonal Antibody Treatments for COVID-19, Preventive Flu Medication, and an Anti-Nightmare Device Get the Go-Ahead, Tippi Coronavirus: Tips for Living With COVID-19. The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. Here are a few other reasons why sweet potatoes may be particularly valuable in a diabetes diet: While sweet potatoes can be a good diet choice for people with diabetes, it’s important to remember that these orange veggies still contain carbs. But adding this spud to your diet isn’t appropriate for everyone with diabetes. The glycemic index results from the research are based on a serving of 150 grams of sweet potato. © 1996-2020 Everyday Health, Inc. Which was prepared by boiling them for some 8 minutes. But does one have a leg up nutritionally on the other? Pictured recipe: Scalloped Sweet Potatoes. The russet potatoes that had been oven baked, refrigerated, and reheated in a microwave had a 30% lower response than those that were oven baked and consumed fresh. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, The Best and Worst Fruits to Eat If You Have Diabetes. Foods with a low GI digest more slowly and release sugar gradually into the bloodstream, keeping blood sugar steady. Pictured recipe: Garlic-Rosemary Smashed Potatoes. Maybe someday soon. 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 … Both regular potatoes and sweet potatoes come in colors ranging from white to orange to purple. For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. Instead of giving up your potato cravings altogether, consider exploring the white potato’s more nutritious counterpart: the sweet potato. Before you panic, don’t. The way you prepare sweet potatoes can ultimately influence the veggie’s nutritional benefits, which is important to consider regardless of whether you have diabetes. High glycemic foods refer to the nutrients that significantly increase blood sugar levels after ingestion. Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but carbs shouldn’t be the only consideration. White potatoes are arguably one of the most popular foods in the United States. The GI of regular potatoes varies. Sweet potatoes score a 63, and white boiled potatoes can go as high as 78. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. A roasted or baked sweet potato has a higher glycemic index when compared to Irish potato. Sweet Potato Facts: Sweet potatoes were consumed in pre historic times as proven by relics in Peru dating back ten thousand years. Glycemic index Regular potatoes have a higher glycemic index than sweet potatoes. Avoid these low-carb mistakes for better health with type 2 diabetes. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Carbohydrates in Sweet Potatoes Vs. White Potatoes | Livestrong.com This number varies greatly depending on the type of potato or rice you eat. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. Some of the benefits of sweet potatoes could also extend beyond their roots, though much of the research on this part of the veggie has also been done in animals, which doesn’t necessarily mean the same results would be seen in humans. Both are vegetables that contain vitamins and minerals for a healthy body. (Contrary to popular belief, these two vegetables aren’t the same!). They originated from Central America and were brought to Europe by Christopher Colombus after his first voyage in 1492. One study published in July 2011 in the Chinese Journal of Zhejiang University, which was done on rats with diabetes, found that the purple spuds decreased levels of lipids and blood sugar after consumption. However, latest research suggests that cooking style plays a significant role in determining the glycemic index of sweet potatoes. Boil - Boiling a potato results in a lower GI than baking. GI and GL are only a small part of the story. White potatoes get a bad reputation. The sweet potato is gaining increased attention among people with diabetes, thanks in part to its low glycemic index (GI) rating. Blood sugar and the glycemic index. White potatoes score the highest at 75. One group compared the glycemic index and load of sweet potatoes vs. potatoes. A lower glycemic index indicates a safer food for diabetics. If your palate is on the spicier side, try chili powder, black pepper, or paprika. Kaufman also recommends keeping the skin on because of the high fiber content. The authors wrote that baking and roasting were surprisingly the worst cooking methods when considering GI level. Swiss and salami have had their day. Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. For instance, a rat study, which was published in July 2014 in Food and Function, analyzed the ways that Japanese sweet potato stems and leaves may help control symptoms of diabetes when eating them. But be sure to check with your doctor or dietitian to find out the best portion for you, as recommendations vary from person to person, according to the latest American Diabetes Association recommendations, published in January 2014 in Diabetes Care. Indeed, a study published in October 2011 in the Journal of Nutrition and Metabolism found that certain cooking methods actually increase the sweet potato’s ranking on the GI. While nothing is off-limits in a diabetes diet, swapping white potatoes for sweet potatoes can lead to some serious health benefits for people managing their blood sugar. this link is to an external site that may or may not meet accessibility guidelines. According to … As antioxidants, polyphenols may also decrease the long-term risk for cardiovascular disease, which is of particular concern for people with diabetes due to their increased risk for the condition. All Right Reserved. When in doubt, get your doctor or dietitian’s advice any time you plan on making any major changes to your diet. Cutting carbs is a mainstay of diabetes management, but it’s not foolproof. Potatoes are economical, have significant nutritional value, and let's face it, potatoes can be downright delicious. Potatoes are rich in potassium, delivering more potassium than a banana and 26 percent of your daily value. Depending on the variety of rice you choose, the GI can range from 48 to 92 with the average for most types of rice being around 64, which is in the medium range. You may also want to limit roasting and baking them altogether, suggests the Journal of Nutrition and Metabolism. “When the orange color of the sweet potato is cooked, the antioxidant effects increase,” explains Kaufman, who describes the heating process as enhancing the absorption of beta-carotene in the body. But regardless of how appetizing white potatoes may be, when consumed in excess, these starches can sabotage stable blood sugar levels in people with type 2 diabetes because of their nutritional profile. New study findings emphasize the importance of managing heart disease risk factors if you’re living with type 2 diabetes. The GI tells you how fast a food spikes your blood sugar. Both sweet potatoes and yams have a low glycemic index, or GI. EatingWell may receive compensation for some links to products and services on this website. That's because most people consume them as French fries-and those don't exactly scream health food. This is thought to be contributed to by polyphenols that help manage blood glucose. Popular cooking methods for sweet potatoes include baking or boiling. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. Both potatoes are a healthy carbohydrate source. The glycemic index is simply a measure of how quickly a food (particularly carbohydrates) raises blood sugar levels. Sweet potatoes appear on many U.S. Thanksgiving and Christmas tables, but you can find them throughout the year. Symptoms include gas, abdominal pain, and loose stools. Making the switch to sweet potatoes is a healthy approach to eating your spuds. People often want to know if sweet potatoes have a leg up on white potatoes. Some original reporting by Virginia Zamudio Lange, R.N., M.S.N., CDE, for Diabetic Living Magazine. China is the largest sweet potato producer, it provides 80% of world supply, but half of that is used for feeding livestock. 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2020 sweet potato vs white potato glycemic index