Adding 1 ounce of silken tofu to 4 ounces of mashed sweet potato adds about an additional 2 grams of protein to your side dish. Individuals who are prone to getting kidney stones may want to limit their sweet potato intake. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). Wrap sweet potatoes in foil and bake on a medium temperature until fork tender while you prepare the rest of your meal. This article lists 14 of the foods highest in potassium. Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). Here are 6 surprising health benefits of sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. Sweet potatoes are a healthy starch option for any entree, because they are relatively low in calories, packed with fiber, and loaded with minerals and vitamins. 15 Foods That Pack More Potassium Than a Banana, How to Make That Sweet Potato Toast You’ve Been Seeing Everywhere on Instagram, 14 Healthy Foods That Are High in Potassium. Boosting the protein content of sweet potatoes is easier than you may think. These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. Here are the many ways you can substitute potatoes into your diet every day. Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content (2). There's a healthier "toast" taking over. Sweet potatoes are likely healthier than regular potatoes. Despite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries (14, 23). This amount of cooked sweet potato offers a minimal 110 calories and approximately 7 percent of the caloric content comes from protein. An Apple a Day Keeps the Doctor Away — Fact or Fiction. Pair your sweet potato with brown rice, which offers about 2 grams of protein per one-third cup cooked portion. These Sweet Potato Protein Cookies don’t require protein powder! They can be eaten boiled, baked, steamed, or fried. Centers for Disease Control and Prevention: Protein, USDA National Nutrient Database for Standard Reference: Sweet Potato, Frozen, Cooked, Baked, Without Salt. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Enjoy them for breakfast or an afternoon snack! All rights reserved. Sweet Potatoes vs Yams: What’s the Difference? Our website services, content, and products are for informational purposes only. This article compares sweet potato and…. Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. Because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between the two. As an example, if you usually stick to a 2,200-calorie diet, you need 55 to 192 grams of daily protein, depending on your activity level and caloric needs. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein … This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Starches are often split into three categories based on how well they’re digested. As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. Thoroughly wash sweet potatoes and scrub before preparation. It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). Studies indicate that sweet potatoes’ potent antioxidants may reduce your risk of cancer. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. They are also a decent source of many other vitamins and minerals. Between 10 and 35 percent of your total calories need to come from protein. The sweet potato (Ipomoea batatas) is an underground tuber. Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting (7). Pair your sweet potato with brown rice, which offers about 2 grams of protein per one-third cup cooked portion. (If you enjoy a crunchy component in your foods, top a baked sweet potato or side of mashed sweet potato with finely chopped walnuts, which contain 2 grams of protein per .5 ounce. Most of the carbs come from starch, followed by fiber. Protein is an essential macronutrient that builds lean muscle tissue, supports neurological function, provides energy and plays a role in many other body functions. This article tells you everything you need to know about sweet potatoes. A high intake of insoluble fibers has been associated with health benefits, such as a reduced risk of diabetes and improved gut health (17, 18, 19, 20, 21). Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. One 4-ounce sweet potato provides nearly 2 grams of protein. Purple potatoes have the highest antioxidant activity (14, 51). Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content. They have a lower GI, more fiber, and large amounts of beta carotene. *Originally posted 3/2016. Sweet Potato Fries vs. French Fries: Which Is Healthier? It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). Sweet potatoes are rich in many plant compounds, such as beta carotene, chlorogenic acid, and anthocyanins. Deficiency can cause both temporary and permanent damage to your eyes and even lead to blindness. You do not need to have several different plant-based protein foods in the same meal; rather, fill your diet with several different types throughout the day. The two species contain similar amounts of water, carbs, fat, and protein (5). How Much Protein Is in a Half Pound of Chicken? If you do not eat animal-based protein foods, it is important to consume a variety of plant proteins. Potatoes are naturally gluten-free. Do You Need to Have Protein Every Day or by the Week? Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. © 2005-2020 Healthline Media a Red Ventures Company. Move over, bread. This makes eating sweet potatoes an excellent strategy against vitamin A deficiency in developing countries. As an alternative, make mashed sweet potatoes by cutting them into wedges and boiling until tender. Choose Your Foods: Exchange Lists for Diabetes; Academy of Nutrition and Dietetics. The GI is a measure of how fast your blood sugar levels rise after a meal (6). How Much Protein Is in 3 Ounces of Rump Roast? Further human research is needed (46). Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. Updated March/2020* Hi friends! Imbalance in blood sugar levels and insulin secretion are the main characteristics of type 2 diabetes. Here are 15 foods…. Only 3% of Americans get enough of the essential mineral potassium. The remaining calories come from carbohydrates, with a trace amount of fat. However, the current data doesn’t justify the use of sweet potatoes in the treatment of type 2 diabetes. How to Get More Protein Without Adding Calories. This means that they do not provide all of the more than 20 essential amino acids your body needs on a daily basis. I love them for a quick snack and they … The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The amount of protein for a variety of types and serving sizes of Sweet Potato is shown below. Save the cooking water and add it back to the sweet potatoes, as needed, to ease the mashing process.