![]() "The added benefit of air frying sweet potato fries, instead of baking or deep frying them, is that it keeps the glycemic index lower, making a blood sugar spike less likely."īut whether you're eating deep-fried, baked or air-fried fries, know that it's okay if your choice between sweet potato or regular simply comes down to personal preference. Even just 1 tablespoon of olive oil is all you need to make crispy fries in an air fryer," says Willingham. "Air frying is a great way to make sweet potato fries or regular french fries without using excessive amounts of oil. For healthier regular or sweet potato fries, opt for air fryingīaking potatoes, instead of deep frying them, may seem like the healthier alternative, but Willingham says there's one that's even healthier: Air frying.Īir fryers use super-heated air to quickly cook foods. "With very similar nutrient profiles and the fact that deep frying either type of potato essentially makes both equally unhealthy, there's no real health benefit to choosing sweet potato fries over regular ones," adds Willingham.Īnd one last FYI - whether sweet or regular, fries are often served in portion sizes that contain as many calories as needed for an entire meal. However, more research is needed to confirm this." "What's more is that deep frying may also increase the amount of carcinogens in the food. In addition, if the frying oil is being used over and over, trans fats can be created and seep into the food," adds Willingham. Submerging food in cooking oil increases the calories, carbs and fat content. "Deep frying always makes food unhealthy. This likely isn't new information, especially when it comes to deep frying, but the way we cook our food can change its nutrient breakdown and health benefits. Once fried or baked, the glycemic index of sweet potato becomes similar to that of a french fry." So, does it matter which type of fry you choose? "Just be aware that this only holds true if you're boiling or air frying the sweet potato. "If you have prediabetes or diabetes, choosing sweet potato over white potato can help reduce your chance of a blood sugar spike," adds Willingham. The lower the glycemic index, the more gradually the food will raise your blood sugar. In addition, sweet potato, depending on how it's prepared, can also have a lower glycemic index than white potato. Sweet potato is also higher in potassium, which can help restore electrolyte imbalance and prevent muscle cramping and soreness," explains Willingham. "For instance, raw sweet potato contains 100 times more Vitamin A - a nutrient important for vision - than regular white potato. And they have different micronutrient breakdowns because of this. Sweet potatoes fall into the morning glory family, while regular potatoes are nightshades. While both are root vegetables, they belong to different plant families. There are some differences between these two potato types, though. White potato nutrition (about 1/2 cup, raw) ![]() Sweet potato nutrition (about 1/2 cup, raw) Raw sweet potatoes and white potatoes have comparable nutrition profiles, with similar calories per serving and macronutrient breakdown. And almost equally nutritious at that," adds Willingham. What we do know, however, is that - before any cooking happens - both white potatoes and sweet potatoes are nutritious. "These same types of studies haven't been carried out for sweet potato fries, specifically. "Studies on french-fry consumption show that regular french-fry intake is linked to weight gain, obesity and food addiction in both adults and children - so it's no surprise that we perceive them as an unhealthy choice," says Willingham.īut are sweet potato fries really any different? They're also deep-fried, paired with burgers and served in heaps. The reason regular french fries probably get a bad rap is that they're deep-fried, often paired with high-calorie choices (aka, that greasy burger), and many of us overeat this tasty side. But if you order them because you think they're a healthier option, we recommend you read on. If you order sweet potato fries knowing they're just as unhealthy as regular fries, carry on. And while sweet potatoes themselves can come with a few extra health benefits, this is subject to change based on how they're prepared and cooked," says Emma Willingham, clinical dietitian at Houston Methodist. "Sweet potato fries are often thought of as a healthier alternative to regular french fries. Sure, your burger may be a little unhealthy - but at least you made the healthier choice when it came to your side. When you're trying to eat healthy but also really want to order that greasy cheeseburger, nothing vindicates your decision more than opting to sub regular french fries for sweet potato fries.
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