Sweet Potato Planting Time
- Set sweet potato starts in the garden after all danger of frost is past in spring, usually about 4 weeks after the last frost.
- Sweet potatoes are extremely sensitive to frost and need a warm, moist growing season of as many as 150 days.
- Sweet potato slips can be started indoors as early as 12 weeks before they are transplanted into the garden.
- Well-rooted sweet potatoes require a soil growing temperature of 60° to 85°F and an air growing temperature of 65° to 95°F .
- Sweet potatoes will thrive in air temperatures as high as 100°F .
Sweet Potato Fries Vs Regular Fries: Calories
Sweet potato fries have slightly more calories and carbs than regular fries. But neither is nutritious when deep-fried. There is no real health benefit to choosing sweet potato over regular fries.
Top tip for those of you avoiding gluten, always ask your server when eating out if the fries/chips are gluten-free. Sometimes sweet potatoes fries are dusted with flour, and often fries, in general, can be cross-contaminated in fryers with other gluten-infested items.
Although, if you want something similar to the french fries we know and love, try baked fries or air fryer fries for a healthier option with reduced calories.
LiberEat has many tasty, healthy, and filling potato recipes for all diets: vegan, gluten-free, keto, lower-calorie
For now, check out a few of our favourite LiberEat and The Vegan Society potato recipe options there are so many to choose from.
Which Potatoes Are Really Healthier
Its an age-old debate: the sweet vs. the regular potato. Which should you be eating for maximum health?
Well, in todays article, well look to the research and crown an undisputed champion.
- We also created a cool visual guide. Check out the infographic here
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Nutrients In Sweet Potatoes
Sweet potatoes have bronze skin and flesh colors of white, cream, orange, and purple. Naturally sweet, they are filled with nutrients such as:
- Vitamin A, in the form of beta-carotene
Orange sweet potatoes are rich in vitamin A, but purple sweet potatoes have plenty of other antioxidants. These help protect your body against free radicals, bits of waste that your cells make. Free radicals can come from things like:
Sweet potatoes also have fiber, a complex carbohydrate that slows your digestion in both forms: soluble and insoluble. Fiber provides moisture to your stool, which helps your stool move easily through and out of your digestive tract. â
Besides lowering your risk for problems with your bowels, fiber can help lower high cholesterol and high blood sugar levels.
What About The Carb Question
Tubers are enlarged roots or stems that plants use to store nutrients. This is what makes them a good source of energy in this case, starchy carbohydrates.
Tubers have been a food source for humans for millennia.
But in recent years, eaters have gotten concerned about carbs. People wonder about whether they should eat potatoes at all arent they too high-carb?
For one thing, high-carb often isnt the real problem.
Most people in North America, Western Europe, and Australia consume potatoes in some processed form as French fries, tater tots, or potato chips.
And in North America especially in the Southern US the phrase sweet potato is often followed by pie.
We typically slather spuds with other stuff, like butter or sour cream and for our poutine-loving Canadian friends, gravy and cheese curds.
So the tubers themselves are not necessarily to blame. Its all the stuff we serve them with.
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Are Sweet Potatoes Better Than Regular Potatoes For Weight Loss
Sweet potatoes, according to Huggins, have a higher antioxidant and fiber content than regular potatoes, but they are slightly lower on the calories scale.
The Great Potato Vs. Banana Debate
The individual consumer has ultimate control over which vegetable is healthier for them. Potato consumption is beneficial, but bananas are also nutritious and can provide health benefits.
What You Eat Them With
Check your sweet potatoes. Is there a pie crust underneath them or marshmallows on top of them?
Can you even see that baked potato underneath the mound of sour cream and cheese?
Hmm then maybe not ideal for a daily dish.
But if you see broccoli and perhaps a nice grass-fed steak, or wild-caught salmon, or some beans with those tubers go for it!
A little bit of healthy fat with sweet potatoes in particular will help you absorb their vitamin A.
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What Is The Lowest Calorie Potato
Ontario-based EarthFresh Farms says the Carisma potato is grown from seeds from the Netherlands and isnt genetically modified. While a yellow or russet potato has about 100 calories and 25 grams of carbohydrates, the Carisma has about 70 calories and 15 grams of carbs, Jane Dummer, a Kitchener, Ont.
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Do Sweet Potatoes Have A Lot Of Carbs
Sweet potatoes, like other foods, has carbs and fat. Carbs are types of sugar that enter the body, while fats are natural substances that provide energy to the body. There are two types of carbohydrates, simple and complex. Simple carbohydrates are small molecules that go directly into the blood stream. Complex carbohydrates are molecules that have a long structure and are not easily absorbed by the body. Most of the carbs in a sweet potato are complex carbohydrates.
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What Is A Ketogenic Diet
The ketogenic or keto diet is a low-carbohydrate, moderate protein, and fat-rich diet plan that has been used for centuries to treat specific medical conditions such as diabetes, obesity, epilepsy, and polycystic ovary syndrome.
Typically, a keto diet calls for your daily calories to come from the following:
- 70 to 80 percent of fat
- 10 to 20 percent of protein
- 5 to 10 percent of carbohydrates
The goal of eating few carbs is to get the body into ketosisthe state in which it burns fat, instead of carbs, as a primary fuel.
Because the body takes a few days before depleting the carbohydrate reserves and entering the metabolic state of burning fat for fuel, consuming a really low amount of carbohydrates is crucial in a ketogenic diet.
So Are Sweet Potatoes Actually Keto
Well, technically, no. On a standard keto diet, sweet potatoes are considered too high in carbohydrates, and are excluded because they make it difficult to remain in ketosis, says Sharma. On average, a medium sweet potato has 27 grams of carbs, which would make up over half your allotted daily carbs on a traditional keto diet.
The thing is, there are different types of keto diets, and some of them may allow more carbs than others. For instance, the cyclic keto diet allows for one to two days a week of higher carb daysabout 140 to 160 grams per day. This type of keto diet does take you out of ketosis temporarily, but its often followed by athletes who need a higher-carb day after intense activity in order to properly replenish their energy stores.
Another carb-friendly version of the keto diet is the targeted keto diet, where dieters consume 20 to 50 grams of carbs around 30 minutes before working out, with the assumption that even though this may put them out of ketosis temporarily, the additional carbs are burned off immediately and wont get stored as body fat.
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What Is The Nutritional Value Of Potatoes
Potatoes are a nutritious food that can be eaten raw or cooked. Potatoes contain starch and fiber. They also contain some protein and iron.
A whole potato contains 464 calories and 45 grams of carbohydrates. A medium-sized baked potato has 150 calories and 8 grams of carbohydrates. A small spud has 60 calories and 3 grams of carbohydrates. If you eat the skin off your potatoes, youll get about 20% more fiber than if you leave it on, an excellent thing for your digestion!
Potatoes are very versatile in terms of cooking methods: boiling, baking, frying, and roasting are just some of the ways you can make them more delicious!
Starch In Sweet Potatoes Vs Potatoes
Sweet potatoes and potatoes have similar fiber content , but boiled sweet potatoes contain nearly twice the amount of starch as boiled sweet potatoes .
Sweet potatoes and potato starch were compared in terms of their nutritional value. Sweet potatoes have a macronutrient ratio of 7:92:1, while potato starch has a macronutrient ratio of 0:100:0. Sweet potatoes are a great source of fiber and contain more dietary fiber than potato starch. Sweet potatoes have a higher nutritional value than potato starch. Sweet potatoes have 337 mg of potassium per 100 grams, while potato starch has no significant amounts. Potato starch contains Vitamin E in the same quantity as sweet potatoes, which contain 1.8ug of Vitamin K.
When roasting your potatoes, oven temperature should be used to keep them sweet. Because the starches leach out, the sugars in them will become sweet.
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What Is A Keto Diet
A keto diet is a high-fat, low-carb diet that forces your body to burn fat for energy. Its a popular way to lose weight and keep it off, but it can also be used for other purposes, like treating epilepsy.
In order to be successful on a keto diet, youll need to cut out all carbs for at least two weeks. After that, you can start adding small amounts of carbs back into your diet.
If youre looking to lose weight, and keep it off, the ketogenic diet can help you do just that. It forces your body into ketosis by limiting carbs to 50 grams per day . The goal is to get your body into a state where it uses fat as its primary fuel source rather than glucose .
If youre interested in trying this out, talk with your doctor first! They may have some concerns about the long-term effects of eating so much fat in one sitting or if you have any medical issues that could be aggravated by eating this way.
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For Health Versatile Sweet Potato Can Be A Good
Consumer Reports has no financial relationship with any advertisers on this site.
Theres more to sweet potatoes than the sugary pies and casseroles served at Thanksgiving. Separate this tasty tuber from the brown sugar and marshmallows often added to them, and youve got yourself a healthy ingredient thats also inexpensive and delicious.
Sweet potatoes are a wonderful way to get natural sweetness along with health benefits, says Joan Salge Blake, a nutrition professor at Boston University.
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The Problem With Gi / Gl
As you can see, white potatoes do often score higher on glycemic index and glycemic load tests than sweet potatoes. But does this mean we should treat regular potatoes like theyre dirt-covered sugar cubes? Absolutely not.
GI and GL are only a small part of the story.
GI changes with food type .
GI changes when other foods are introduced. We dont usually grab a plain baked potato and start gnawing on it. We generally eat both potatoes and sweet potatoes as part of meals.
GI changes with food preparation. Boiling usually results in a lower GI, since starch can bind with water. The dry heat of baking, on the other hand, lowers moisture and concentrates sugars. Cutting up potatoes and sweet potatoes helps preserve their starchiness, while cooking them whole results in more sugariness.
As you can see in the chart below, sweet potatoes do not automatically have a better GI than white potatoes. A roasted or baked sweet potato has a higher GI than a boiled white potato, for example.
In the end, if youre following Precision Nutrition guidelines, youre probably including lean proteins, healthy fats, other vegetables and fruits, and naturally occurring fiber in your diet.
Youre probably also active, which helps your body process carbohydrates better.
This means that GI / GL is not the only thing you should consider when judging the healthiness of a food.
And it also means that most healthy and active people can eat potatoes and sweet potatoes just fine.
Sweet Potato Nutrition Facts And Health Benefits
Sweet potatoes are a nutritious food that has a sweet, earthy flavor and several nutrients including fiber, vitamin A, and potassium. They are primarily a source of carbohydrates with virtually no fat, low sodium, and very little protein. Sweet potatoes are low in sugar and the sugar they contain is natural.
Add sweet potatoes to casseroles, and soups, or cook as a side dish. Learn more about sweet potato nutrition facts and benefits below.
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Keto Sweet Potato Substitutes
Dont worry too much about the high carbs in these potatoes There are a surprising number of sweet potato keto swaps that closely resemble its flavors and textures!
- Keto Sweet Potato Casserole One of the best keto sweet potato recipes ever it tastes like the real deal!
- Pumpkin It has fewer carbs and a very similar flavor profile.
- Butternut Squash In moderation, it closely captures the flavor and texture of sweet potato.
- Cauliflower When cooked and mashed, you can use it to stretch the carb count in sweet potato.
- Rutabaga Makes the perfect lower carb swap when you crave fries.
The Healthiest Way To Enjoy A Potato Regardless Of The Type
Its rare that youd eat a plain potato on its own. Thats not only a good move flavorwise, its healthful too. Darsa recommends eating a carbohydrate-rich food like a potato with protein or fat to avoid a blood sugar spike if you have diabetes and stay full for a longer amount of time. For instance: Try a baked sweet potato with sauteed broccoli drizzled with olive oil and a piece of salmon.
There are so many ways you can enjoy potatoes in a healthy way. For example, cut into strips and bake in the oven to make fries. Chop up to add to a soup . Drizzle with olive oil, wrap in a foil packet, and grill. Toss into a frittata. You can even mash a steamed sweet potato and put into a yogurt bowl with nut butter.
You can find a way to top your spud with whatever youd like, just use serving sizes as a guide, says Darsa. That means 2 tablespoons of sour cream, plain Greek yogurt, or a pat of butter on a baked potato or dipping roasted potatoes in 2 tbsp of ketchup. Butter and sour cream might not be traditionally healthy , but as long as youre sticking with the recommended serving size, Darsa says, it is okay to include these on your potato, particularly in the context of a nutritious meal.
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Does Sweet Potato Have Sugar
Sweet potatoes are considered a low glycemic food. This means that they have a relatively low impact on blood sugar. This is good for both diabetics and those with a healthy diet. Sweet potatoes are a great source of fiber, which is important for digestive health. Fiber has been shown to help prevent cancer, as well as reduce blood cholesterol and blood pressure. Sweet potatoes also contain antioxidants, which can help protect the body from inflammation and stress. Sweet potatoes are a great source of iron, magnesium and potassium. Additionally, they contain a nutrient called beta-carotene. Beta-carotene is a precursor to vitamin A, which is essential for eye health and immune function. The sweet potato is also an excellent source of vitamin B6, vitamin C and folate. Sweet potatoes can be used raw or cooked. They can be cooked in the oven or boiled. They can also be baked in the microwave or baked as a casserole. It is recommended to cook them for 10-15 minutes in the microwave.
The Difference Between A Carrot And A Sweet Potato
I love carrots. Sweet potatoes? I dont even like sweet potatoes. Carrots have been a staple of my diet for as long as I can remember. I love them as a sweet and refreshing snack. I also love them for their many health benefits. They are a great source of vitamin A, which is an essential for healthy eyesight, and are also high in fiber. The antioxidants in carrots also offer many health benefits. Sweet potatoes are also a good source of fiber, but they also contain a higher amount of vitamin A. Carrots and sweet potatoes are both part of the Nightshade family, which contains several alkaloids, most notably solanine, which is responsible for the toxic effects of many nightshades. Whats the difference between carrots and sweet potatoes? There are a few important differences. Carrots are sweeter than sweet potatoes and are sweeter in the skin. Carrots can be cut and stored at room temperature. Sweet potatoes require a refrigerator to store them. Carrots are more versatile than sweet potatoes. You can eat them raw, cooked, juiced, or even baked into a cake. Sweet potatoes require additional preparation. They must be cooked before they can be eaten. Finally, carrots are native to the New World, while sweet potatoes are native to the Andes. This means that there is more diversity in carrot varieties. So, which is better? It depends on your preferences and how you eat them. Carrots are
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