Why are sweet potatoes better than white?
Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.
Is there such a thing as a white sweet potato?
Yes, White Sweet Potatoes Exist. Here's What They Are. Time to get it straight! By Michelle Persad 03/09/2016 03:18pm EST | Updated April 17, 2019 Ah, the white sweet potato. Not to be confused with orange sweet potatoes or yams. If you’re one of the many people who are confused by this veggie, we’re here to set the record straight.
Which sweet potato is the healthiest?
“Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health and vision,” Friedman continues.
Are white sweet potatoes the same as orange ones?
The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. While the white sweet potato does not boast as many nutrients as the orange sweet potato, it is still a healthier option than starchy potatoes.
What is a white sweet potato?
While there are endless different varieties of the sweet potato, there are two more common types that you've probably seen at the grocery store: orange sweet potatoes and white sweet potatoes. Orange sweet potatoes boast copper-toned skin and a bright orange interior, making this sweet potato a favorite choice in the fall months.
Orange vs. white sweet potatoes
Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. But orange sweet potatoes live up to their name– they have a very strong, sweet flavor that will probably never be able to mimic the taste of classic French fries. Enter the white sweet potato.
What does a white sweet potato taste like?
The white sweet potato tastes a lot like the orange sweet potato, but with a milder flavor. It can go between sweet and savory quite smoothly, while its orange cousin pretty much always maintains a strong sweetness.
How to cook white sweet potatoes
Since the white sweet potato can be incorporated into sweet or savory dishes, the possibilities are endless. White sweet potatoes can be roasted, baked, grilled, or mashed just like orange sweet potatoes– the main difference is in the flavor.
Some Brief History about White Sweet Potato
Even though sweet potatoes are available throughout the world today, its origins can be traced back to Central America 5000 years ago, and South America as far back as 8000 years. It was actually first documented during Christopher Columbus’ voyages to the Americas in 1492, following which it was introduced to Europe.
The Nutrients of White Sweet Potatoes
Sweet potatoes are best known for their high Vitamin A content, along with slower digesting carbohydrates and starches, which make them favorable for regulating blood sugar [1].
The Remarkable Health Benefits of White Sweet Potato
Not only does the white sweet potato make an awesome tasting meal, but it also offers numerous benefits on health, including:
Cautious: Side Effect of White Sweet Potato You Should Know About
White sweet potatoes, even though being sweet, have a much lower GI index than regular white potatoes and are paleo friendly. However, depending on method of preparation its GI index can spike, and possibly lead to increased blood sugar values. It is best to prepare by boiling, as this ensures it maintains a lower GI index.
The Proper Way to Cook White Sweet Potato
When selecting white sweet potatoes, be sure to look for small to medium sized ones. The skin should be even in color and overall shape, and be smooth to touch. This ensures ever cooking.
1.Sweet Potato Salad
Perfect as a side dish or can be stored in the fridge for a quick healthy meal option
2.Sweet Potato Fries (Roasted)
A healthier option that deep fried white potato fries, these make great sides to protein rich dishes.
What Are White Sweet Potatoes?
White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato).
Potential Health Benefits (Possibly Effective)
White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.
Potential Health Benefits (Insufficient Evidence)
In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased cholesterol levels compared to those taking a placebo. The extract had no effect on triglycerides, however. Similarly, 4 g of Caiapo reduced total and LDL cholesterol levels (18 male type 2 diabetics) [ 3, 10 ].
Animal Studies (Lacking Evidence)
No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit.
Dietary and Supplementary Sources
There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose.
Main Difference
Sweet potatoes are famous all over the world and have different types, shapes, and colors on which they can be explained. The main difference between the two categories that are being discussed is the first thing you observe, yes, the color.
Orange Sweet Potato
This is the type of sweet potato which is famous around the world since they are available in significant amounts and can easily be found out because of their color. In the American language, they are known as yams. In reality, though, they are very different from the actual yam which is found in Asian and African regions.
White Sweet Potato
The white sweet potatoes themselves belong to the family of morning glory and are larger in size, thicker in texture and have roots along with them and have been used by people for eating purposes for a long time. They are not available as frequently as others, and that is the reason most people do not know much about them.
Key Differences
Orange Sweet Potato is the type of sweet potato which is famous around the world while White Sweet Potato are the kind of sweet potato which is famous in the United States.
What Are White Sweet Potatoes?
- White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits tobloodglucose and cholesterol levels [1].
Potential Health Benefits
- White sweet potato (Caiapo) supplements have not been approved by the FDA for medical use and generally, lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.
Animal Studies
- No clinical evidence supports the use of white sweet potato for any of the conditions listed in this section. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit. Clinical studies will be required to determine whether these ben…
Dietary and Supplementary Sources
- The Dosage of White Sweet Potato Extract
There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3,5]. - Safety & Side Effects
White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. There is no evidence of significant adverse effects from eating white sweet potato or taking its extract. In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 – 12 weeks with no sid…