Boiling usually results in a lower glycemic index. Sweet potato and Irish potato have closely related nutrient profile; though, sweet potato is said to be more nutritious. If your palate is on the spicier side, try chili powder, black pepper, or paprika. But adding this spud to your diet isn’t appropriate for everyone with diabetes. White potatoes are arguably one of the most popular foods in the United States. Still, there are a few key differences that give sweet potatoes the edge when it comes to your health. Sweet potatoes score a 63, and white boiled potatoes can go as high as 78. Glycemic index Regular potatoes have a higher glycemic index than sweet potatoes. 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. 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. this link is to an external site that may or may not meet accessibility guidelines. For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. A typical serving size is ½ cup, according to the U.S. Department of Agriculture. Sweet Potato Facts: Sweet potatoes were consumed in pre historic times as proven by relics in Peru dating back ten thousand years. Twenty-year follow-up results help illuminate key pathways in the body that help explain the protective benefits of this popular eating style. Before you panic, don’t. Sweet potatoes have a low glycemic index; new potatoes have a medium to low glycemic index. Here we compare the nutrition in sweet potatoes and white potatoes and offer delicious ways to enjoy both taters. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. This is thought to be contributed to by polyphenols that help manage blood glucose. EatingWell may receive compensation for some links to products and services on this website. Pictured recipe: Scalloped Sweet Potatoes. However, latest research suggests that cooking style plays a significant role in determining the glycemic index of sweet potatoes. Glycemic Index: 85 (high) white potato; 54 (low) sweet potato. You may also want to limit roasting and baking them altogether, suggests the Journal of Nutrition and Metabolism. Maybe someday soon. “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. Learn how to ace hot chocolate charcuterie boards! Compare Taro to Potato by vitamins and minerals using the only readable nutrition comparison tool. 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. Popular cooking methods for sweet potatoes include baking or boiling. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. Some original reporting by Virginia Zamudio Lange, R.N., M.S.N., CDE, for Diabetic Living Magazine. Baked sweet potatoes have a significantly higher glycemic index than any other form. Avoid these low-carb mistakes for better health with type 2 diabetes. 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. Finally, the Glycemic index of white potatoes that were boiled, refrigerated, and reheated did not differ from white potatoes … But does one have a leg up nutritionally on the other? “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. This is also a source of. But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. But a baked sweet potato also has twice the glycemic index of a raw sweet potato. Fried sweet potatoes have GI of 94 an Continue reading >> Portion control is key to balancing the positive effects that sweet potatoes can have on a diabetes diet. People often want to know if sweet potatoes have a leg up on white potatoes. Glycemic Index of Regular and Sweet Potatoes When it comes to different types of potatoes, their glycemic index also differs. The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. Boiled sweet potatoes have a natural sweetness to them, and you can enhance these flavors with cinnamon. (Contrary to popular belief, these two vegetables aren’t the same!). Potatoes are economical, have significant nutritional value, and let's face it, potatoes can be downright delicious. In many ways both “potatoes” have similar nutritional values but they also differ in certain ways. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. Both regular potatoes and sweet potatoes come in colors ranging from white to orange to purple. The authors wrote that baking and roasting were surprisingly the worst cooking methods when considering GI level. 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. This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. Both are vegetables that contain vitamins and minerals for a healthy body. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 … They suggested that since white potatoes tend to be higher, they should be avoided. 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. GI changes with food type (say, floury vs. waxy potatoes). The authors noted a link between these decreases and the flavonoids that are naturally found in purple sweet potatoes. 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. © 1996-2020 Everyday Health, Inc. 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. 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. The glycemic index results from the research are based on a serving of 150 grams of sweet potato. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). 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. According to the study, sweet potato leaves seemed to contain even higher polyphenol levels. Here's why: Sweet potatoes are lower on the glycemic index. 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. The glycemic index is simply a measure of how quickly a food (particularly carbohydrates) raises blood sugar levels. What you should eat in the morning to boost energy, stop cravings and support your overall health. Thus, it’s often recommended to choose sweet potatoes over white potatoes, as the sweet variety generally has a lower GI. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. These orange spuds can help regulate glucose, or blood sugar, while also offering important antioxidants to ward off chronic diseases, among other benefits. 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. Sweet potato is a rich source of vitamin A, essential for the health of the eye. Baking Vs. Microwaving Sweet Potatoes. 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. The GI of regular potatoes varies. Cutting carbs is a mainstay of diabetes management, but it’s not foolproof. Absolutely not. 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. The GI tells you how fast a food spikes your blood sugar. Purple sweet potatoes also differ from orange sweet potatoes as well. 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. 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. Making the switch to sweet potatoes is a healthy approach to eating your spuds. Blood sugar and the glycemic index. Many are concerned about the carbs in white potatoes versus the carbs in sweet potatoes, but carbs shouldn’t be the only consideration.
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