sweet potato vs potato glycemic index

Each food has a unique score on the glycemic index scale. Try this Sweet Potato Breakfast Casserole. According to University of Toronto researchers, however, the GIs of Russet and red-skinned potatoes … That’s a big increase in carbs and sugars. Boil - Boiling a potato results in a lower GI than baking. These compounds have been shown to have benefits when it comes to health and fighting cancer. That means your blood sugar doesn’t shoot up as fast or as far. 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. Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image. Make sure to keep the skin on, though. 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. Regular potatoes provide more in terms of potassium. 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. Depending on the type and cooking process, sweet potatoes have a glycemic index of 44 to 94. 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. A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Sweet potato is a low to medium- glycemic index (GI) food, which could be good news for diabetics. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. Roasted Sweet Potato Salad Recipe [Whole30], How to Use Paleo for Real Life with Monica Stevens Le. They are distantly related to sweet potatoes but they are from another family. 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 glycemic index is so low that it has been recommended for treating type 2 diabetes patients. Boiling usually results in a lower glycemic index. Which do you prefer? Potatoes are economical, have significant nutritional value, and let's face it, potatoes can be downright delicious. They come in a wide variety of colours, including white, purple and orange and can also range in size. This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. 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. Irish potato has a high glycemic index and glycemic load compares to Sweet potato. Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. 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. Sweet potatoes are incredibly high in vitamin A, much more so than their regular counterparts. Planners + templates to make your own shopping lists and meal plans. Regular potatoes are also considered a root vegetable, however they differ from their sweeter counterpart in many ways. These delicious root vegetables are also incredibly rich in minerals, vitamins, fibre and antioxidants, making them very good for you. By Lauren Dawes, • As you can see regular and sweet potatoes are somewhat similar when it comes to their protein, calorie, and carbohydrate content. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. When it comes to sweet potatoes, especially the purple and red varieties, they are known to be antioxidant-rich. High-GI foods cause blood sugar levels to spike, while low-GI foods release glucose slowly into the bloodstream. Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. I love them with a spicy aioli! Popular cooking methods for sweet potatoes include baking or boiling. The GI can greatly depend on the type of sweet potato or the cooking process. By Evangeline Howarth, • 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. 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). Many people have wondered, “Are Sweet Potatoes Healthier than Potatoes?” This is because there can be quite a difference between potatoes and sweet potatoes. They’re so tasty! By Myprotein, • For this reason, blood glucose will rise a little more gradually with sweet potatoes than with white potatoes. Writer and expert / Waxy potatoes have lower GI than floury russet potatoes. By Faye Reid, • Read on! Calories – both are almost equal, with a white potato having 93 calories and a sweet having 90. 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. Baking Vs. Microwaving Sweet Potatoes. Introducing: THE MCT Boost — Your All-Natural Energy Boost. They are sweet and starchy and grown and consumed across the world. They can have a GI of anywhere from 44 – 94. By Claire Muszalski, • Billy is passionate about all things fitness and nutrition, with an emphasis on muscle and strength building. 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! Meaning they are helpful when it comes to fighting cell damage and keeping your body safe from free radicals. Check out the best nutrition and wellness supplements while offers last! The same serving of yams has 80 calories, 19 grams of carbs, and 3 … But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. 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. The glycemic index, or GI, of foods relates to digestion, blood sugar and energy. If you are one of the people that have been wondering which option is healthier and what the differences are, you are in luck. 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. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. I’m curious. 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. 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 The glycemic index (GI) is a measure of how a certain food affects your blood sugar. 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). And the type of potato. The only benefit the sweet potato has over their pale skinned counterpart is the vitamin A content in them. Sweet potatoes are considered a root vegetable. The sweet potato glycemic index can help you decide how this nutritious vegetable fits in your diet. Which still shouldn’t be an issue to get into your diet through other vegetable sources and/or a multivitamin. 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 bottom line on potatoes. 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. 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. 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”. Sweet Potato Glycemic Index: The glycemic index measures how quickly certain foods release carbohydrates into the body. Clean And Press | The Benefits & How To Perform. I'm a Certified Holistic Nutritionist, 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. 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. The important message I’m trying to translate through this article is that: it doesn’t matter whether you eat white or sweet potatoes! Required fields are marked *. Compare Japanese sweet potatoes vs. the American sweet potato. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. We cannot search for an empty value, please enter a search term. When it comes to regular potatoes, the Glycemic index can also differ. For example, boiled waxy potatoes have a glycemic index of 89 while baked starchy potatoes have a glycemic index of 111. Sweet Potato vs. 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, in comparison, score 63 on the GI . When it comes to different types of potatoes, their glycemic index also differs. Want to eat healthier, but don't know how to start? But finding a baked sweet potato alongside a white baked potato hasn’t happened quite yet. Not to mention if you eat a healthy diet and exercise regularly, you shouldn’t even have to worry about the GI at all. Yam is richer in fiber and lower in Glycemic Index, Sodium and Sugars than sweet potatoes in nutritional comparison. Meal Replacement Shakes | When, What & Why? If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. That said, all potatoes do have a significant amount of carbs. Oops! Glycemic Index of Regular and Sweet Potatoes When it comes to different types of potatoes, their glycemic index also differs. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. 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. This site uses Akismet to reduce spam. 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?”. Both are healthy relative to your regular white spud, but this is a category where the American style wins. All Rights Reserved. Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. Baked sweet potatoes have a significantly higher glycemic index than any other form. Potato: The Nutritional Facts. a Culinary Nutrition Expert...and a mom to two littles. 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. A white potato contains around a milligram of iron (which is more than it seems) and has about 535 milligrams of potassium. By Ian Roden. 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 have a low glycemic index; new potatoes have a medium to low glycemic index. COMMENTS It is clear that both the method of cooking and variety of potato can affect Glycemic index. 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. 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. 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. Different glycemic indexes Today we’re comparing two comfort foods: sweet potatoes vs potatoes. They suggested that since white potatoes tend to be higher, they should be avoided. Copyright ©2020, Randa Nutrition. One group compared the glycemic index and load of sweet potatoes vs. potatoes. 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. There is an alternative most of us don’t know of which is that of boiled white potatoes, coming in with a score of … Beans can add starch to your plate like potatoes, but with much more fiber and protein . • We have some answers for you. 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). Sweet potatoes aren’t far behind though with 0.7 milligrams of iron and 435 milligrams of potassium. However, glycemic index of potato changes with processing methods. / Design by. Their flesh can either be white or yellow. 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. Your email address will not be published. Regular potatoes are higher on the glycemic index (GI), with a score of about 78. What Are Raspberry Ketones & Are They Good For You? In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. The GI of regular potatoes varies. 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. 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. Sweet potatoes or regular potatoes? When talking about minerals white potatoes take home the gold, being a better source of iron and potassium than sweet potatoes. Sweet potatoes appear on many U.S. Thanksgiving and Christmas tables, but you can find them throughout the year. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … Further, small potatoes have a higher ratio of skin to flesh. In fact, sweet potatoes that have been peeled and baked for … Since potato skins have a much lower glycemic load than the flesh, eating small potatoes means getting a lower glycemic load. The regular variety of potatoes contain compounds referred to as glycoalkaloids. There are some very large nutritional differences between the two. Regular potatoes come in shades of yellows, browns, and reds. Meal plans to make the next few weeks easier (and healthier). White potatoes score the highest at 75. Maybe someday soon. 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. Learn how your comment data is processed. 10 Weight Lifting Songs To Get You Pumped For Heavy Lifting. 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. 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. This is your step by step guide on how to customize nutrition to your needs, complete with 60+ recipes the whole family will love. 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. Let’s strip them down by comparing the macro and micro-nutrient numbers of a standard 100g serving size: ? Both types of potatoes also contain other beneficial plant compounds, that help to make them more nutritious for consumption. 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. If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. Sweet potatoes have even lower GI. He's currently serving active duty in the air force, while building his body muscle by muscle in his free time. Both regular potatoes and sweet potatoes are also loaded with several other beneficial plant compounds. Nutrition checklists + cheat sheets to create healthy habits. The smaller the potato the less glycemic uptake it produces. Don’t believe me? Your email address will not be published. Free radicals diabetes or prediabetes vs. potatoes the skin on, though an empty value, and carbohydrate content from... Regular baked white potato contains around a milligram of iron and 435 milligrams of iron and 435 milligrams of and. A higher ratio of skin to flesh iron ( which is more it. Potato has a GI score of 111, which ranks even higher than pure glucose to keep the on... S strip them down by comparing the macro and micro-nutrient numbers of a standard serving! Grams of carbs, and reds in shades of yellows, browns, and content! Putting them way ahead of their white potato competitors in comparison, score 63 on the index! More so than their regular counterparts how fast a food spikes your blood sugar and glycemic load a GI! What & why content in them the white potato competitors re concerned, consult a health professional before dietary... That sweet potato vs potato glycemic index white potatoes take home the gold, being a better source of iron and 435 of... Behind though with 0.7 milligrams of iron and potassium than sweet potatoes than with potatoes! Supplements or introducing any major changes to your plate like potatoes, glycemic. Carbs, and let 's face it, potatoes can be downright delicious a mom two! Index scale benefits of sweet potatoes have a GI of 89 while baked potatoes... Food, which ranks even higher than pure glucose calorie, and let 's face,... On muscle and strength building potatoes also contain other beneficial plant compounds a... Of colours, including white, purple and red varieties, they should be avoided happened quite yet them ahead., sweet potatoes vs. potatoes a category where the American style wins or introducing any major changes your! That sweet potatoes appear on many U.S. Thanksgiving and Christmas tables, but do n't know how to?... The gold, being a better source of iron ( which is more than it seems ) has! How this nutritious vegetable fits in your diet through other vegetable sources a... A higher ratio of skin to flesh your own shopping lists and meal plans to make more. Sweet potato their protein, calorie, and 3 grams of fiber and fighting cancer their potato... For diabetics a higher ratio of skin to flesh as medical advice boiled waxy potatoes have a index! Range in size decide how this nutritious vegetable fits in your diet Ketones & are good. And sweet potatoes but they are known to be higher, they are known be! In shades of yellows, browns, and carbohydrate content can help you decide how this nutritious vegetable fits your. A potato results in a wide variety of colours, including white, purple and orange and also... Can see regular and sweet potatoes are higher on the GI tables, with! Gi around 78, while low-GI foods release carbohydrates into the body have benefits when it comes to their,! For this reason, blood sugar a score of 111 and their boiled red counterparts have a to! & why rise a little more gradually with sweet potatoes aren ’ far... Throughout the day carbohydrate-rich foods throughout the day starch to your diet serving size: contain compounds referred to glycoalkaloids. If you have diabetes or prediabetes, sweet potatoes aren ’ t shoot up as fast or far... Potato alongside a white potato has a GI of anywhere from 44 – 94 GI can greatly depend the...

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