The sweet potato comes from the Ipomoea batatas plant, part of the Morning Glory family of plants, or Convolvulaceae.Īlthough they both have similar nutritional content, the sweet potato has higher fiber, calcium, potassium, and vitamin C. The Irish potato comes from Solanum tuberosum, a plant from the same nightshade ( Solanaceae) family as the common white potato. Irish potatoes are a specific type of white potato that is now cultivated all over the world. The most common Irish potatoes are red or white. They are a type of white potato that originated from South America and were named such because of the integral role they played in the Great Irish Famine in the 1800s, one of the worst agricultural disasters of all time. People with diabetes that want to include carbohydrate and nutrient-rich sweet potatoes in their diets can boil or steam them instead. However, frying or baking sweet potatoes dramatically increases the GI.Ī baked sweet potato has a GI of 94, making them unsuitable for type-2 diabetes. The GI of boiled sweet potatoes is 46, while that of a boiled white potato is 83. The GI is a system that ranks food from 0 to 100 on its effects on blood sugar levels.Ī high GI food is over 70, while a low GI food is under 55. In addition, sweet potatoes have a lower Glycemic Index (GI) than potatoes. However, the most significant difference is the high levels of beta carotene found in sweet potatoes.īeta carotene is a powerful antioxidant that fights free radicals in the body.įree radicals are unstable molecules that can damage your cells if left unbalanced by antioxidants.Īn imbalance of free radicals and antioxidants leads to a condition called oxidative stress, where cell tissues break down and cause DNA damage.Ĭhronic oxidative stress can lead to serious illnesses like heart disease, neurological disorders, high blood pressure, and cancer. Go crazy with the seasoning! Although an essential salt and pepper seasoning can be used, experiment with different spices like garlic, onion, and dill weed to find the perfect fries.Īs you can see, while mostly similar in nutritional content, the apparent bonuses of sweet potatoes are higher fiber, calcium, potassium, and vitamin C. Soak the potatoes in very hot water, allowing them to cook just enough that the insides are nice and tender while the outsides are crisp and not burnt. Russet potatoes tend to be drier, while the Yukons are creamier and more tender. When making homemade sweet potato fries, try using Yukon gold or yellow potatoes. With these minor tweaks, you’ll be able to enjoy a relatively guilt-free snack in the comfort of your own home. In addition, other cooking methods have similar results with less oil, like grilling or using an air fryer.Īlthough boiled sweet potatoes are way healthier than fries, you can’t beat the taste of a sweet potato fry crispy on the outside and tender on the inside. Some oil suggestions include canola, sunflower, olive, and grapeseed. Use only premium oil that has healthful benefits instead of cheap vegetable oil with potentially harmful ingredients. Baked potato fries are slightly healthier than deep-fried fries, though both cooking methods introduce more oil, fat, and calories.
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