0.1 g. Monounsaturated. Studies evaluating the specific health benefits of white sweet potatoes are lacking; most data are of the benefits that are common to all sweet potatoes. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Once cooked, the mildly sweet-flavored soft flesh deepens to a golden, cream-colored hue with a dry, starchy texture. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Theyre reddish-brown on the outside and orange on the inside. Dairy and eggs can be included. That means foods with a high GI are also way more likely to make you hangry. Botanically, the sweet potato belongs to the bindweed or morning glory family, whereas the white potato sits in the nightshade family. According to Livestrong.com, the orange sweet potatoes are called "moist-fleshed" and the yellow are "dry-fleshed." In fact, there are more than 6500 kinds that grow around the world. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Even baked sweet potatoes still have a lower GI than a lot of other foods we consider to be healthy, such as instant oatmeal, brown rice, watermelon or rice milk. First of all, sweet potatoes are a fairly good source of vitamin C and vitamin E. Both of these vitamins have antioxidant properties in the body. WebBaked No Salt. Like other sweet potatoes, they originate in Central and South America, but this variety is typically associated with Japanese cuisine. When compared to regular white potatoes, orange sweet potatoes have a higher fiber content. Heres the scientific explanation: Heat breaks down starch granules, which allows amylopectin and amylose (the two polysaccharides that form starch) to be more readily digested by pancreatic amylase (an enzyme), which turns starch into maltose (a sugar). Macular degeneration is a degenerative eye disease that can lead to progressively worsening vision. So what does that specifically mean in the case of sweet potatoes? When cooked, Hannah sweet potatoes have a light yellow color. Over the last 15 years, she has been a contributing author to a number of nutritional and cookery publications, including BBC Good Food. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. This vitamin A provision of sweet potatoes comes from the substantial amount of carotenoids (34592 IU) they contain. Choose the type of message you'd like to post, Nicola Shubrook Registered nutritionist, Try our app for ad-free recipe inspiration download now, eating a healthy diet can reduce the risk of cancer, antioxidants in the peel of sweet potatoes, protective effect on the digestive system, Sweet potato, coconut & lemongrass soup with coriander sambal, Sweet potato dhal with curried vegetables, Spiced chicken, spinach & sweet potato stew. . Organic products have been certified by accredited Organic-certifying agencies. WebHannah Sweet Potato. And the differences were notable. Tryptophan is the precursor of both serotonin and melatonin. 0.9g protein. USDA Dietary Guidelines say you should consume between 22.4 and 33.6 grams of fiber daily, depending on your gender and age. Carbs help fuel your brain, nervous system, cells and heart. These are a few ways to cook and enjoy sweet potatoes, in order from lowest GI to highest: Now that everythings been explained, just remember not to freak out about eating baked sweet potatoes if you dont have issues with your blood sugar. White sweet potato is a safe and nutritious edible tuber that can be part of a healthy diet. Percentages are based on a diet of 2000 calories a day. Texture: Dense, starchy, smooth. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Vitamin A is known to help prevent dry eyes and night blindness. You first 5 issues for only 5 and never miss our best recipes. The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato and a slightly less sweet flavor. Search, save and sort your favourite recipes and view them offline. Generally, weight gain occurs when you eat more calories than your body uses. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Sweet potatoes can be categorized into three based on their flesh color. Best uses: Steaming, roasting. For more on vegetables, see this guide to 50+ of the most common vegetable options. While carotenoids are not the most bioavailable form of vitamin A, they can convert to retinol (the most digestible form) in the body, and sweet potatoes contain a large amount of them. This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. Our goal is to not have a single piece of inaccurate information on this website. In other words; resistant starch resists digestion in the small intestine and ferments in the large intestine. 14mg vitamin C. An 80g serving of sweet potato, or one medium potato, counts towards one of your five-a-day, unlike white potato, which does not. Despite their name, sweet potatoes bear no relation to regular potatoes, and they are part of a different botanical family. As health journalist Max Lugavere explains in his book Genius Foods, our bodies can turn starch into sugar molecules with ridiculous ease. On this note, higher quantities of beneficial gut bacteria are associated with a lower risk of obesity and disease (10, 11). Prices and availability are subject to change without notice. However, if youre diabetic, you need to regulate your insulin levels for any reason or youre just looking to cut back on sugars, you may want to rethink the way you eat sweet potatoes. WebPotassium Fiber Sweet Potatoes and Health Sweet potatoes with orange flesh are richest in beta-carotene. 438 mg. Sweet potatoes are rich in beta-carotene in fact, its what gives this root its bright-orange flesh. The longer a sweet potato is exposed to heat, the study found, the more its GI is likely to increase. Chan School of Public Health, International Journal of Food Sciences and Nutrition. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Other starchy vegetables you can eat in moderation include peas and corn. 280mg potassium. The reason we cook them in the first place is to make them easier to digest. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Hannah Sweet Potato, 1 lg. Sweet potatoes are different from yams, but sometimes these two are confused. Boiled, mashed, or baked potatoes increased diabetes risk by 51%, while French fries increased the risk by 54% ( 4, 19 ). Look for frozen sweet potato cubes which are already peeled and diced, making it easy to add to various recipes like soups and stews. Calories: 162. Peeling off the skin reveals creamy white-colored flesh that has a mildly sweet flavor. On this topic, research shows that increasing dietary potassium intake reduces systolic and diastolic blood pressure (16, 17). To get the most nutrition from your sweet potatoes, dont peel simply scrub well before cooking. Sweet potatoes (Ipomoea batatas) are a popular starchy vegetable that grows underground. A deficiency of calcium may cause abnormal heart rhythms, warns the National Institutes of Health. Although white-skinned sweet potatoes are available in supermarkets, this variety is much less common than the orange varietal. Furthermore, individuals with existing kidney problems sometimes follow low-oxalate diets (29, 30). Summary Sweet potatoes promote fullness, due to their high fiber and water content. Sweet potatoes provide a good source of fiber. Baked Sweet Potato Nutrition Facts . Sodium 2228 mg. 72/2300mg left. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. Those taking a lower dose experienced a slight improvement [5]. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Fruit and vegetables are high in antioxidants, compounds that help defend the body against damage by free radicals. The Engine 2 Plant-Strong Diet was founded by Rip Esselstyn, a former world-class professional triathlete and Texas firefighter turned best-selling author and Whole Foods Market Healthy Eating Partner. The glycemic index is a system designed to rank foods based on the impact they have on blood-sugar levels. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. A follow up of the same study found that the sweet potato extract improved insulin sensitivity [4]. but is for informational and educational purposes alone. From the chem lab to the classroom, everyone has the right to learn and make informed decisions about their health. You will often find serotonin included as an ingredient in antidepressants. Fat: 0 g. . The skin is reddish, and the flesh is bright orange and is the sweetest for orange types. According to the Harvard School of Health, here are the respective glycemic indexes of the foods mentioned above (12); As shown, sweet potatoes have a lower impact on blood sugar than do other high-carbohydrate staple foods. Furthermore, the results were statistically significant, but not dramatic. See our website terms and conditions for more information. Get notified of new articles and receive useful guides direct to your inbox. Some of the more unique (to the Western world) varieties include the purple-fleshed Okinawan and the white sweet potato. Have you ever asked yourself, "How much weight can I lose in a month?" However, more evidence from well-designed trials are needed in order to confirm these findings. The starch in sweet potatoes is a complex carbohydrate. The yellow fleshed would be good, more interesting substitutes for white potatoes with a steak or fish meal. Note that each number in parentheses [1, 2, 3, etc.] Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. Small to medium in size, Japanese sweet potatoes are long, slender and irregularly shaped tubers. SelfDecode does not treat, diagnose or cure any conditions, WebSweet Potato Hannah calories, carbs & nutrition facts | MyFitnessPal | MyFitnessPal. All of our content is written by scientists and people with a strong science background. Also known as the Sweet Hannah and the Yellow Hannah sweet potato, Hannah sweet potatoes grow in warm temperate climates and are similar in texture to a traditional white potato, often be used as a substitute for the tuber. Being rich in beta-carotene, sweet potatoes may also help support immune function. A low GI is defined as 55 and under, intermediate is 56 to 69, and high is 70 and above. By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. The table below summarizes the amounts of these compounds in white sweet potato in comparison to the common orange-fleshed variety [1]: BCE = -carotene equivalent, QE = quercetin equivalent, GAE = gallic acid equivalent. WebHannah Sweet Potato Sometimes called the Yellow Hannah or Sweet Hannah, this variety of sweet potato has lightly colored tan skin. An 80g serving of sweet potato (steamed) provides: An 80g serving of sweet potato, or one medium potato, counts towards one of your five-a-day, unlike white potato, which does not. However, clinical trials have found that people with diabetes benefited from 4 g per day of Caiapo [3, 5]. Transfer sweet potatoes to serving vessel. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. 16.3g carbohydrates. The extract had no effect on triglycerides, however. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. Continue boiling until soft (easily pierced by a fork), and then drain. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Harvard Health Publishing says potassium manages the conduction and transmission of electrical signals in your nervous system, which protects against irregular heartbeat.. In general, low-oxalate diets tend to contain fewer than 50 mg of oxalate per day (32). However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. Adding a little bit of butter on top of sweet potato can help in this regard, and it improves the taste too (14). Weight gain Weight gain may be a goal for if you are underweight or aiming to build muscle or you may be trying to avoid it if youre already at or above a healthy weight for you. Sweet potatoes are incredibly versatile, and they taste delicious, but what do they offer nutritionally? Vitamin A also helps reduce the risk of eye infections. 0.3 g. Saturated. In another study of 18 men with type 2 diabetes, those given a high dose of white-skinned sweet potato extract (4 g/day) had increased insulin sensitivity compared to those who received a lower dose (2 g/day) or a placebo. is a clickable link to peer-reviewed scientific studies. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. Your email address will not be published. Japanese sweet potatoes contain only an insignificant amount of fat and no cholesterol. To keep your blood sugar levels in check, its best to reach for sweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. And this year, we have planted Japanese sweet potatoes, Hannah yams & orange sweet potatoes. There are orange sweet potatoes, white or creamy sweet potatoes, and purple sweet potatoes. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Below, you can find some of the most famous varieties; Among these sweet potatoes, the most common is probably the orange-fleshed Beauregard. Offers are specific to store listed above and limited to in-store. Kerry Torrens BSc. To be specific; sweet potatoes are a tuber, which is a type of root vegetable. Hannah sweet potatoes nutrition Serving Size: 1 medium Nutrient Value Cal 112 Carbs 26 g Dietary Fiber 3 g Sugar 5 g Fat 0 g Saturated 0 g Polyunsaturated 0 g 2 g. Sodium. The good news: there are simple ways to prepare sweet potatoes that can produce a dramatically lower GI, compared to baking them. Fat. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. Before you panic, dont. The source for all nutrition data is the NCC Food and Nutrient Database. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. guide to 50+ of the most common vegetable options. Talk to your doctor about better-studied alternatives for these health goals. The findings, published in Nutrients, reported that low-GI diets are more effective in controlling fasting blood glucose levels compared with a higher-GI diet for people with diabetes. The USDA Products labeled "gluten-free" are packaged products in compliance with FDA regulations or fall within certain categories of single-ingredient foods that do not contain any gluten ingredients and do not indicate production in a facility that also processes gluten ingredients. Fat Content. Oriental sweet potatoes are low in fat, with just .4 g per 6 oz. potato. Dietary fat is essential for life, as it helps provide energy and aids in the absorption of certain nutrients, known as fat-soluble nutrients. You can add healthy fat to your sweet potatoes by topping them with nut butter. Here are some of our favorite ways to cook them: By entering your email and clicking Sign Up, you're agreeing to let us send you customized marketing messages about us and our advertising partners. White sweet potato extract (Caiapo) is readily available online and in supermarkets [12, 13]. The diets follows two simple guiding principles: 1. When cooked, Hannah sweet potatoes have a light yellow color. In this study, boiled sweet potatoes had GI values as low as 41. Beauregard. Regulations set manufacturing standards for them but dont guarantee that theyre safe or effective. Current Facts Hannah sweet potatoes, botanically classified as Ipomoea batatas, are a white, dry-fleshed variety that is a member of the Convolvulaceae or morning-glory family. Read more: Sweet Potatoes and Weight Loss. The sweet potato (Ipomoea batatas) is a starchy, sweet-tasting root vegetable. Due to the smooth texture of the flesh, many chefs recommend using Hannah sweet potatoes to make sweet mash. Flip sweet potatoes and cook until tender, about 5-7 minutes longer. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. , Foodie Fitness - Food and Fitness | Best Food and Fitness Blog. Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. Sweet potatoes have nearly no fat and scant protein, with only 2 grams per 4.5-ounce (130-gram) serving, accounting for 7% of its total calories. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. But a baked sweet potato has a GI of 94. It has a high ratio of amylose to amylopectin, and amylose raises blood sugar more slowly. Clinical studies will be required to determine whether these benefits translate to humans. The GI of a peeled sweet potato, boiled, is low at 46. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Baked sweet potatoes glycemic index is still not very high, and theyre still recommended as a healthier alternative to white potatoes. One large sweet potato (baked) offers the following nutrition profile. 3012 mcg carotenes. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. Fiber is the part of food your body cannot digest. Chan School of Public Health. Can Vitamins Help to Slow Down Your Heart Rate? Find calories, carbs, and nutritional contents for Sweet Potato Hannah and over 2,000,000 WebFind calories, carbs, and nutritional contents for Hannah Sweet Potato and over 2,000,000 other foods at MyFitnessPal 0.3/67g left. All varieties of sweet potatoes contain similar nutritional profiles but, depending on their color, some have a higher phenolic and carotenoid content. These tubers are enjoyable to eat, and they offer great versatility too; you can bake, fry, mash, or steam them. Potassium is an essential mineral that has a range of crucial functions in the body. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Another important consideration is the cooking process. This is because vitamin A is important for maintaining the integrity of the mucous membranes in the respiratory system and gut. Choose real foods over highly processed foods and 2. Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on. However, carbohydrate foods with intact cell walls (and fiber) digest at a slower rate, thereby not causing the same spikes in blood sugar (7, 8). That said, one potential issue is the oxalate content. Web67kcal / 285kj. Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. A plus sign next to the number [1+, 2+, etc] means that the information is found within the full scientific study rather than the abstract. For carbohydrate foods, the presence of fiber is vital because it helps to improve the blood glucose response to that food. Vegan foods are those without animal products, including meat, poultry, seafood, dairy, eggs and honey. When heating breaks down those starch granules, it prevents you from experiencing certain embarrassing digestive issues. Generally speaking, there are no real nutritional concerns about sweet potatoes, and allergies are rare. Sweet Potato Nutrition Facts. 1 0.00 g Carbohydrate 61 g Protein. 2 1.00 g T otal Dietary Fiber 6 g Minerals Calcium 58 mg Sodium 22 mg Potassium 812 mg Magnesium 29 mg Zinc 1 mg Iron 1 mg Phosphorus 55 3 0.49 mg Niacin. 4 0.97 mg Riboflavin. 5 0.07 mg Thiamin. More items Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they wont spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism. Eating a sweet potato might help you chase away the blues. As shown in the table, sweet potatoes are primarily a source of starchy carbohydrate. We believe that the most accurate information is found directly in the scientific source. These sweet potatoes are much denser than most of the orange varieties, and starchier, too. If you have any concerns about your general health, you should contact your local healthcare provider. This delicious dish is flexible and serves 4. Cooking does it, too. Transfer sweet potatoes to a bowl, cover, and let sit for 5 minutes. But you can eat raw sweet potatoes in small quantities without much trouble. The following nutrition information is provided by the USDA. In 2 studies, patients took 4 g/day of Caiapo (white sweet potato extract) for 6 12 weeks with no side effects (18 and 61 diabetics, respectively) [3, 5]. Flavor-wise, its like dessert and a savory casserole got married and had a baby. Information is shared for educational purposes only. 6.7g sugar. Conversely, the microwave exposed the food to heat for the shortest amount of time and increased the sweet potatos GI the least. British Association for Applied Nutrition and Nutritional Therapy, Complementary & Natural Healthcare Council. A glycemic index (GI) is a way of ranking carbohydrate-containing foods according to their immediate effects on blood sugar levels. You need protein to build tissue including bones, muscles and skin. Studies also show that carotenoid compounds, such as lutein and zeaxanthin, can help to protect our visual health. According to the 2016 findings, if you want sweet potatoes with the lowest GI, you should basically do anything but bake them. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. The roots were then introduced to Spain and the rest of Europe in the late 15th century via explorers, and to Asia and the United States in the mid-16th century. Re-heating the sweet potatoes after cooling does not negatively affect this extra resistance starch (21). The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. Your email address will not be published. Starches are often split Part of HuffPost Food & Drink. And unlike white potatoes, they dont contain the dangerous enzyme solanine in their raw state. In the case of tubers like potatoes and sweet potatoes, we often overlook their incredible potential to convert from starch to sugar.