Are sweet potato fries really healthier than regular potato fries?

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This article was written by Maegan-Leigh Jacobs.

The craving for a greasy cheeseburger comes more often than we’d like and when you’re trying to take a healthier approach to your eating habits, swapping regular fries for sweet potato fries seems like a smart choice. But is it really?

According to an article published on this specific debate, Emma Willingham, a clinical dietitian at Houston Methodist shares that the way in which fries are prepared affects how healthy or not it may be for you.

“Sweet potato fries are often seen as a healthier alternative to regular french fries. While sweet potatoes themselves do offer some extra health benefits, how they’re prepared and cooked can change that,” Emma explains.

If you love sweet potato fries regardless of their health benefits, enjoy them! But if you think they’re a significantly healthier option, read on.

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Sweet Potato vs. White Potato: Which is healthier?

Regular french fries often get a bad reputation due to being deep-fried and typically paired with high-calorie foods like burgers. According to Willingham, studies show that regular french fry consumption is linked to weight gain, obesity, and food addiction in both adults and children. This makes them seem like an unhealthy choice.

But are sweet potato fries any better? After all, they too are deep-fried and served in large portions with burgers.

Here’s a comparison of their nutrition profiles (per 1/2 cup, raw):

Sweet Potato:

Calories: 86

Carbs: 20g

Fat: 0.05g

Protein: 1.6g

Fiber: 3g

White Potato:

Calories: 69

Carbs: 15.7g

Fat: 0.1g

Protein: 1.7g

Fiber: 2.4g

While both are root vegetables, sweet potatoes are in the morning glory family, and regular potatoes are nightshades. This difference affects their micronutrient content. For instance, sweet potatoes have 100 times more Vitamin A than white potatoes, which is crucial for vision. They also have more potassium, aiding in electrolyte balance and muscle function.

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Moreover, sweet potatoes, when prepared correctly, can have a lower glycemic index, meaning they raise blood sugar levels more slowly.  According to Willingham, if you have prediabetes or diabetes it is important to note that choosing sweet potato over white potato can help reduce the chance of a blood sugar spike — but only if boiled or air-fried. Deep frying or baking increases the glycemic index, making it similar to that of regular fries.

Does the type of fry matter?

Cooking methods significantly impact the nutritional value of fries. Deep frying increases the calorie, carb, and fat content of food. It can also introduce trans fats and possibly carcinogens if the oil is reused. This applies to both sweet and regular fries.

“Given the similar nutrient profiles and the unhealthy effects of deep frying, there’s no substantial health benefit to choosing sweet potato fries over regular ones,” explains Willingham.

Additionally, both types of fries are often served in portions that could be an entire meal’s worth of calories.

 

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For healthier fries, opt for air frying

While baking might seem healthier than deep frying, air frying is an even better option. Air fryers use super-heated air to cook food with minimal oil. Air frying is a great way to make crispy sweet potato or regular fries using just a tablespoon of olive oil. Willingham further explains that this method also keeps the glycemic index of sweet potatoes lower, reducing the chance of a blood sugar spike.

Ultimately, whether you prefer sweet potato or regular fries, the key is moderation and how they’re cooked. “At the end of the day, both types of fries have similar nutritional compositions. Choose the one you enjoy most, watch your portion sizes if they’re deep-fried, and consider air frying for a healthier option,” advises Willingham

This article first appeared on Food & Home.