Are these tubers comparable? With a vibrant orange color, sweet potatoes have coined the term “superfood”, while the classic white potato is labeled “carb, bad”. When comparing these potatoes, both are rich in many vitamins and minerals. Sweet potatoes take first place for their levels of Vitamin A. Sweet potato provides over 400% of the daily recommended value of Vitamin A in the form of beta-carotene. This is what contributes to their bright orange color. Sweet potatoes may win regarding Vitamin A, but let’s consider all of the other factors.
Looking at the big picture, these potatoes come in a close tie when you compare their nutritional facts. White potatoes are slightly higher in carbohydrates and calories, but sweet potatoes are not far behind. Consumers do not usually take into account the Glycemic Index, but when analyzing the carbohydrate content of these potatoes it can be an important factor. The Glycemic Index (GI) can be used to see how one serving of carbohydrate will raise blood glucose over a 2-hour period. White potatoes have a slightly higher GI compared to sweet potatoes, meaning they cause a higher spike in our blood glucose. However, it is important to take into account that the GI does not count for other food consumed at the same time or the cooking method. In a meal, your protein, fats, and other micronutrients would balance out the carbohydrate spike from the potato causing it to be less than projected. If you compared your GI after you consumed a whole sweet potato to your GI after consuming a piece of chicken with mashed potatoes, the sweet potato would cause a higher GI. Balance is key for these tubers. Each potato has its pros and cons, but it important to remember that both types of potatoes are vegetables that provide our bodies with key nutrients.
Resource: Harvard Nutrition Source, Sweet Potatoes, Retrieved from: https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
Resource: Precision Nutrition, Sweet Potatoes vs Potatoes: Which are Healthier? https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
Here are some flavor tips for sweet potatoes:
- Sweetness: brown sugar, cinnamon
- Spice: chili powder, paprika, cumin
Cuisine for Healing Meals with sweet potatoes:
- Bunless Turkey Burger with Sweet Potato Wedges
- Delicious Orange Cranberry Muffin
- Delectable Apple Carrot Muffin
- Baked Sweet Potato with Chicken Noodle Soup
Cuisine for Healing Hash Brown Frittata Recipe:
| 1⁄2 | cup | turkey sausage |
| 2⁄3 | cup | potato shredded for hashbrowns |
| 1 | teaspoon | olive oil |
| 4 | eggs | |
| 1 | egg yolks | |
| 1⁄3 | cup | Greek yogurt |
| 1 | teaspoon | CFH seasoning |
| 1⁄3 | cup | onion minced |
| 8 | teaspoon | red bell pepper finely chopped |
| 8 | teaspoon | green bell pepper chopped |
| 1⁄3 | cup | spinach finely chopped |
| 2⁄3 | cup | cheddar cheese |
| 1 | cloves | garlic minced |
Directions:
- Preheat oven to 350.
- Shred potatoes, using the smallest shredding attachment, soak in a water bath for 5 minutes, drain well and press with a towel to expel excess moisture.
- Coat muffin liners with oil.
- Lightly sauté onions, red bell pepper, green bell pepper, spinach, and garlic add sausage to mixture.
- Whisk eggs, Greek yogurt, and CFH seasoning.
- Place a thin layer of potatoes in a muffin tin and spread out around the edges making a crust, bake for 10 minutes.
- Next, layer with cheese then the veggie sausage mixture, then the egg mixture, and more cheese. Bake for 15 min at 350, or until egg has settled.
