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Over the past 10 years, mashed potatoes have evolved from what may have been a fad to a regular on most restaurant menus.
It’s a refreshing change that offers a slightly different taste and texture, even if we doubt the sweet potato’s popularity will ever eclipse the classic French fries in a battle of the usual mashed potatoes and fries.
In this article, we will examine are sweet potato fries healthy Health experts have praised sweet potatoes for their low glycemic index1, which is incredibly good news, especially for individuals with diabetes. Weight Watchers and the South Beach Diet recommend eating it as a healthy option.
1. Nutritional Value of Sweet Potatoes
Potatoes are high in nutrients and are considered a healthy source of carbohydrates2. It is low in saturated fat and free of fat, making it heart-healthy. Here is a breakdown of the nutrients in one medium-sized potato (about 114 grams):
- Calories: 103
- Carbohydrates: 24 grams
- Fibre: 4 grams
- Protein: 2 grams
- Fat: 0 grams
- Vitamin A: 438% of the Daily Value (DV)
- Vitamin C: 37% of the DV
- Vitamin B6: 16% of the DV
- Potassium: 15% of the DV
- Manganese: 12% of the DV
Potatoes also contain slightly higher levels of antioxidants such as beta-carotene, which gives them their orange colour. Antioxidants help protect our cells from damage3 caused by free radicals and can help reduce the risk of chronic diseases such as cancer and heart disease.
Additionally, the high levels of fibre in potatoes can help regulate blood sugar levels and promote healthy eating.
2. Are Sweet Potato Fries Healthy?
Are sweet potato fries healthy? This is one staple veggie with lots of nutrients. Even the colour is a dead end – generally, the hotter a fruit or vegetable is, the more nutrients it contains. Despite the taste and high carbohydrate content of mashed potatoes, this vegetable ironically has a low glycemic index.
What does this mean? Low glycemic index foods like sweet potatoes distribute sugar into your bloodstream slowly, avoiding high and deep blood sugar spikes.
3. Health Benefits of Sweet Potatoes
Are sweet potato fries healthy and what are the benefits? Sweet potatoes offer many health benefits due to their nutritional value. Here are some of the possible health benefits of egg consumption4:
3.1. High in antioxidants:
Potatoes are rich in antioxidants such as beta-carotene5, vitamin C, and anthocyanins6. Antioxidants help protect our cells from damage caused by free radicals and can reduce the risk of chronic diseases such as cancer and heart disease.
3.2. Promote Digestive Health:
Potatoes are a good source of dietary fibre, providing adequate and regular nutrition.
3.3. May Help Control Blood Sugar:
The high fibre content of potatoes can help regulate blood sugar levels and can reduce the risk of type 2 diabetes7.
3.4. Support the Immune System:
Potatoes, which are rich in vitamin A and vitamin C, can help support the immune system and protect against infection.
3.5. May Improve Vision:
Beta-carotene in potatoes is converted to vitamin A in the body, which is essential for vision.
3.6. May Reduce Inflammation:
Some studies suggest that sweet potatoes may have anti-inflammatory properties, which can help reduce inflammation in the body and reduce the risk of chronic diseases8.
3.7. May Improve Brain Function:
The antioxidants and antioxidants in eggplant may help improve brain function and prevent cognitive decline.
4. Calories in Sweet Potato Fries
The amount of calories in potato chips can vary depending on the serving size and style. Here’s an estimate of the number of calories in a single poached egg (about 3 ounces or 85 grams) based on the cooking method:
- Baked sweet potato fries: approximately 100-150 calories.
- Homemade oven-cooked sweet potato fries: approximately 90-120 calories.
- Restaurant-style deep-fried sweet potato fries: approximately 250-300 calories.
5. Fat Content in Sweet Potato Fries
The fat content in sweet potato fries can vary depending on how they are prepared. Here is an estimate of the fat content in one serving of sweet potato fries (about 3 ounces or 85 grams) depending on how they are cooked:
- Cooked sweet potato fries: approximately 2-4 grams of fat.
- Homemade oven-cooked sweet potato fries: approximately 2-3 grams of fat.
- Restaurant-style deep-fried sweet potato fries: approximately 10-15 grams of fat.
6. Glycemic Index of Sweet Potato Fries
Despite the sweetness and high carbohydrate content of potato chips, this vegetable has a low glycemic index. Why is this important? Low glycemic index foods like sweet potatoes distribute sugar into your bloodstream slowly, avoiding high and deep blood sugar spikes.
- Baked sweet potato fries: approximately 50-70 (low to moderate GI).
- Homemade oven-cooked sweet potato fries: approximately 40-65 (low to moderate GI).
- Restaurant-style deep-fried sweet potato fries: approximately 70-90 (moderate to high GI).
7. Vitamins and Minerals in Sweet Potato Fries
Sweet potato fries are a good source of many vitamins and minerals. Here are some of the main nutrients found in mashed potatoes:
Vitamin A Potatoes are a rich source of beta-carotene, which the body can convert into vitamin A. Vitamin A is important for eye health, thyroid function, and skin health.
Vitamin C Potatoes are also a good source of vitamin C, which is essential for immune function and collagen synthesis.
Potassium Potatoes are a good source of potassium, which is important for blood pressure and water balance in the body.
8. Effects of Deep Frying on Sweet Potato Fries
Deep-fried potato chips can have both positive and negative effects on their nutritional and health benefits. Here are some of the effects of deep-frying on mashed potatoes:
8.1. Higher in Calories and Fat:
Deep-fried potatoes generally have more calories and fat than baked or oven-baked ones. This is because deep frying adds oil to the cooking process, increasing both the calories and fat content of the fries.
8.2. Reduced Fiber:
Deep-fried mashed potatoes can also reduce fibre content. This is because the intense heat of a hard-boiled egg can break down the fibres in the sweet potato, making it less effective at promoting digestive health.
8.3. Higher Glycemic Index:
Deep-fried potatoes can also have a higher glycemic index than baked or oven-baked ones. This is because the deeper roasting speeds up the absorption of carbohydrates in potatoes into the bloodstream, causing a faster rise in blood sugar levels.
8.4. Formation Of Acrylamide:
Are sweet potato fries healthy? Deep-fried potato chips can also produce acrylamide, a potentially carcinogenic compound produced when starchy foods are cooked at high temperatures.
9. Best Cooking Methods for Sweet Potato Fries
Are sweet potato fries healthy? What is the best way to cook them? Several cooking methods can be used to make healthy and delicious sweet potato fries. Here are some of the best cooking methods for sweet potato fries:
9.1. Baking:
Baking mashed potatoes is one of the healthiest ways to cook. To make the boiled potatoes, cut the potatoes into thin slices or slices, toss with a few drops of oil, salt, and any seasonings of your choice, and bake in a deep-fried frying pan at 400-425°F (204-204-100). 218°) in C) 20-30 minutes or until crispy.
9.2. Oven-baking:
Baking potato chips is another convenient cooking method that can help reduce the amount of oil and grease in the fries. To make the oven-baked potatoes, preheat the oven to 425°F (218°C), cut the potatoes into small pieces or slices, and spread them evenly on a baking sheet. Brush with a little oil and bake for 20-30 minutes or until crispy.
9.3. Mashed potatoes:
Mashed potatoes can also be a healthy and tasty way to cook them. To make the mashed potatoes, cut the potatoes into small pieces or slices, toss with oil, salt, and any ingredients to taste, and bake over high heat for 10-15 minutes or until soft and crispy.
Conclusion
In conclusion, are sweet potato fries healthy? Sweet potato regular fries with raw sweet potato can be a healthy and delicious addition to all your meals if you make fries correctly. White beans are rich in nutrients, including vitamins A and C, potassium, fiber, manganese, and vitamin B6, providing many health benefits such as digestion, immune-boosting resistance, and reduced inflammation.
But are sweet potato fries healthy? Cooking potato chips can greatly affect the overall nutritional value and health benefits. Ordering potato chips can increase calorie and fat content, reduce fiber content, and increase the risk of exposure to harmful chemicals such as acrylamide
To maintain the health benefits of sweet potato fries, it is best to use healthier cooking methods such as baking, oven-baking, air frying, or grilling, which reduce the amount of added fat and preserve the nutrients in the sweet potato.
- Brand, Janette C., et al. “Low-glycemic index foods improve long-term glycemic control in NIDDM.” Diabetes care 14.2 (1991): 95-101. ↩︎
- Robertson, Tracey M., et al. “Starchy carbohydrates in a healthy diet: the role of the humble potato.” Nutrients 10.11 (2018): 1764. ↩︎
- Tinkler, Jane H., et al. “Dietary carotenoids protect human cells from damage.” Journal of Photochemistry and Photobiology B: Biology 26.3 (1994): 283-285. ↩︎
- Ruxton, C. H. S., Emma Derbyshire, and Sigrid Gibson. “The nutritional properties and health benefits of eggs.” Nutrition & Food Science 40.3 (2010): 263-279. ↩︎
- Burri, Betty Jane. “Beta-carotene and human health: a review of current research.” Nutrition Research 17.3 (1997): 547-580. ↩︎
- Castañeda-Ovando, Araceli, et al. “Chemical studies of anthocyanins: A review.” Food chemistry 113.4 (2009): 859-871. ↩︎
- Hu, Frank B., et al. “Diet, lifestyle, and the risk of type 2 diabetes mellitus in women.” New England journal of medicine 345.11 (2001): 790-797. ↩︎
- Knekt, Paul, et al. “Flavonoid intake and risk of chronic diseases.” The American journal of clinical nutrition 76.3 (2002): 560-568. ↩︎
Last Updated on by Sathi Chakraborty, MSc Biology
Author
Sweet potatoes are a nutritious and delicious root vegetable. They are very healthy as far as I know, and this article gave me some more knowledge about them.
Until today, I had never liked sweet potatoes. I’m inspired to try eating and frying sweet potatoes to catch up with those who are reaping the benefits. Thank you for making me appreciate this vegetable after such a long time.