Give thought to preparation. As a whole, not really, say experts. Whether it’s a regular potato or a sweet potato, it’s still better than potato chips. The Senate recently voted to block an Obama administration proposal to reduce the amount of French fries available in schools. Are Sweet Potato Fries Healthier Than Regular Fries? Sweet potato fries are a bit higher in calories and carbs than French fries. Sweet potatoes are jammed packed with extra nutrients and benefits that regular potatoes don’t have. Sweet potatoes contain about 15 grams more carbohydrates per serving, but that's no reason to pass on these tubers; they can also make super-tasty and healthy baked fries. Sweet, white. But they still carry more vitamin A and other micronutrients, giving them the nutritional edge. (Photo: McDonald’s / Twitter) After a year of changes, McDonald’s is testing another new addition to its menu: Sweet potato French fries. The real answer is to bake your fries — regular or sweet. All rights reserved. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Can You Give Yourself a Food Intolerance? What Time Should You Eat Thanksgiving Dinner? How Much Exercise Do You Really Need Per Day? Additionally, food suppliers may use several strategies to reduce acrylamide levels — such as treating fries with certain additives — though this isn’t required by law (13, 19, 20). Get the recipe for Ina Garten's Goat Cheese Mashed Potatoes, a make-ahead Thanksgiving side dish from Food Network Magazine. Plus, this recipe is baked rather than … Give thought to preparation. … Advertisement - Continue Reading Below “In the great debate of white potatoes versus sweet potatoes, many people prefer the taste of white over sweet, but believe that sweet is much healthier,” says Lisa Moskovitz, R.D., C.D.N. Sweet potato fries are slightly higher in calories than French fries which makes them less desirable for those trying to limit calorie intake. Transfer to the egg wash and repeat until coated. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. The preparation method is the key.” And we were so smug about choosing “healthy” sweet potato over basic fries. After a little wait, because you at least got there before the rest of suburbia arrived, you get seated, pull out the menu, then watch a waiter walk by with a basket of regular potato fries and a basket of sweet potato fries. But you knew that! The more important question is: baked vs. fried. Add about a half of the zucchini sticks to the bag with the flour and use a combination of tossing with your hands and shaking the bag to coat the zucchini. If sweet potatoes are deep-fried in oil like french fries, they aren’t any better than what you’d get at the drive-thru. They are a rich source of fiber and they contain an array of vitamins and minerals – not limited to but including iron, calcium, selenium, and vitamin C. How did you like this Oven-Baked Sweet Potato Fries recipe? Okay my first question is, this is over two years old and has only two answers? Trans fat in fries and other processed foods became a big concern in the 1990s, as studies linked it to increased heart disease risk (3, 4). If you deep fry them in junky vegetable oil then you’re not really doing yourself any favors over regular fries. After all, both kinds are usually deep-fried and served in oversized portions. Bake, rotating the baking sheets from top to bottom about halfway through, until golden brown and tender, 25 to 30 minutes. Sweet potatoes and russet potatoes (which are typically used to make fries) each have their own distinct health benefits, certified dietitian-nutritionist Gina Keatley tells Yahoo Health, but sweet potatoes are very high in beta carotene, an antioxidant that contributes to skin and eye health, and have twice as much fibre as russet potatoes. Extra healthy in the air fryer and seasoned perfectly! Sweet potato fries have 181 calories in one serving. White Potatoes vs. Sweet Potatoes: Which Are Healthier? Potatoes can help control your cholesterol levels with soluble fiber. Sweet potato, sometimes also known as batata or batate, or just batat, is just like all potato types native to South America, and is also very common in most Western Europian kitchens. Instead of pitting regular potatoes against sweet potatoes, the key is to compare fried vs. baked: To save on added calories and fat, dig out your baking sheet and rely on high heat and healthy fats (like extra-virgin olive oil) for crunchy-on-the-outside and creamy-on-the-inside oven fries. Damn! Sure, baked sweet potatoes fries are healthier than regular deep-fried fries. While sweet potatoes have slightly more calories and carbs than regular potatoes, they are also packed with nutrients like fiber and potassium. Fast Food french fries are typically served in a large serving sizes and have high amounts of sodium (Some over 300 mg/serving). Junk foods are highly processed foods that tend to be high in calories but low in nutrients. If you’re making fries from scratch, you can reduce acrylamide formation by avoiding refrigerating potatoes, baking instead of frying, soaking potato slices in water for 15–30 minutes before cooking, and heating them just until golden, not brown (12, 13, 21, 22). Sprinkle with salt. Our experts analyze what’s the better pick. How Much Vitamin D Do You Really Need to Be Healthy? The glycemic index (GI) — a measure of a food’s potential blood sugar impact — is 76 for fried sweet potatoes and 70 for fried white potatoes on a 100-point scale (28). How to Have Fun and Stay Safe During Fall Activities This Year — Including Trick-or-Treating, How to Choose Between Low-Fat and Full-Fat in the Dairy Aisle, What Tracking My Meals During Quarantine Taught Me About Food, You Don't Need to Be Vegan to Love This Plant-Based Cookbook, This Is All the Halloween Candy You Can Eat If You're Vegan, How One Dietitian Is Stocking Her College Kid's Pantry This Year. Therefore, regular fries are still more recommended. 29 years experience Internal Medicine. They have similar carbohydrate content (starches and sugars). Did this question get buried somewhere, or just ignored? How to Celebrate Thanksgiving and the Holidays During the Pandemic, Make Sure You Really Know How to Cook Frozen Food Safely, 5 Secrets for Your Best-Ever Plant-Based Soup. Sweet potatoes are a bit healthier than regular potatoes and they are a staple for many households. Fortunately, new FDA rules ban the use of partially hydrogenated oil — the primary source of trans fat — in the U.S. food supply as of June 2018, though some may remain in the food supply until January 2020 as inventories are depleted (5). But when cut into sticks and deep-fried, the unassuming tuber becomes the lauded french fries, which are perhaps America’s most popular side dish.Since you’ll likely crave fries at some point, we set out to find which is healthier: the regular kind or sweet potato variety.. Studies also suggest that eating French fries at least once or twice a week may double the risk of food addiction in adults and children (26, 27). Depending on the type of oil used, this can add a lot of unhealthy fats. Sweet potato fries may have higher fiber, vitamin A, and calcium, but most of the nutrients have been lost in the frying process. But are they any healthier than the real thing? A better choice is to bake frozen or homemade fries — regardless of what kind they are. Toss with 2 tablespoons vegetable oil and 1 1/2 tablespoons of the spice mixture. Some foods are more fattening than others. Mix together 2 teaspoons each onion powder and garlic powder, 1 teaspoon each dried dill and kosher salt, and 1/2 teaspoon pepper. Carbs: 19g Fat: 9g And the winner is: Sweet potato fries! Sprinkle with a little salt and serve warm with your favorite dipping sauces. Find out which options are healthy and why. Still, deep-fried fries of any kind served in over-sized portions — as in many restaurants — may increase your risk of weight gain and related health problems. Loaded with the extra benefits and flavor of sweet potatoes, these sweet potato fries have the perfect texture from air frying. When sweet potatoes really come into their own is when they’re cut into wedges and baked into crispy fries. Sweet Potato vs. Take your spuds to the next level with these tempting upgrades! The Plant-Based Food Trends We Expect to See in 2021. I’m Obsessed with Hasselback Sweet Potatoes — and You Should Be, Too, The Simple Safety Hack That Makes Slicing Sweet Potatoes So Much Easier, Smashed Fingerling Potatoes With Garlic and Parmesan, Ina's Garlic Roasted Potatoes — Most Popular Pin of the Week, Food News: Senate Votes to Keep Potatoes in Schools, Ina’s Make-Ahead Mashed Potatoes: The Secret to Stress-Free Thanksgiving Spuds, The Best Healthy Cookbooks of 2020 to Add to Your Shelf. Sweet potatoes contain about 15 grams more carbohydrates per serving, but that's no reason to pass on these tubers; they can also make super-tasty and healthy baked fries. While the sweet potatoes are high in Viman C, B, and potassium, they are also lower in carbs and calories. The one thing we can all be sure of is that baking is always the way to go whenever possible! Air fryers are advertised as a healthy, guilt-free way to enjoy fried foods. Are sweet potato fries healthier than regular fries? Sign up for the Healthy Eating Newsletter Privacy Policy. On its own, the humble potato is not too exciting. They have similar carbohydrate content (starches and sugars). Are sweet potato fries healthier than regular fries? © 2005-2020 Healthline Media a Red Ventures Company. Sweet potatoes have a lower glycemic load and glycemic index than regular potatoes (meaning, your blood sugar won’t rise as high when you eat a sweet potato compared to a white potato). However, it’s likely still wise to limit your intake of deep-fried foods, as two studies suggest that small amounts of trans fat may form when oil is repeatedly used in a deep fryer (6, 7). Well ALL fries are unhealthy because you deep fry them in oil. Some foods are proven to help you lose weight, while others make you gain. and only use 1 tablespoon of healthy avocado oil (you can sub in … Of course, Air Fryer Sweet Potato Fries don't have the same level of crispiness as fries cooked in oil, but they definitely have more crunch than baked fries. HOW TO MAKE SWEET POTATO FRIES Since you’ll likely crave fries at some point, we set out to find which is healthier: the regular kind or sweet potato variety. The same 3-ounce serving of frozen sweet potato fries contains 140 calories, 5 grams of fat and typically less sodium than the regular fries. Still, you shouldn’t eat oversized servings of deep-fried sweet potato fries on a regular basis. Special equipment: 2 wire racks 2 rimmed baking sheets. © 2020 Discovery or its subsidiaries and affiliates. How to Cope If You Can't See Your Loved Ones This Holiday Season. Aside from Applebee's, both types of fries are flat out fattening. Some changes—water over soft drink, a salad before your meal—are no-brainers. ... Have more fiber, fewer total carbs, more vitamin a and c. But keep in mind that fries whether white or sweet potato are still not healthy. RELATED: Sweet Potato Noodles with Creamy Peanut Satay Sauce Both sweet and white potato chips and fries can make you sneak in a whopping 300 calories just in 1 serving. SWEET POTATO FRIES turn out great when you make them in the air fryer. Food Network Kitchen’s Baked Parmesan Zucchini Fries for Summer Slow Cooker/Zucchini Fries/Picnic Brick-Pressed Sandwiches, as seen on Food Network. Sacrificing your side of French fries for something that feels more like a proper serving of vegetables: sweet potato fries. These observational studies don’t prove that French fries were what really contributed to weight gain or food addiction, but they do suggest that it may be wise to limit your intake. These sweet spuds are also rich in potassium and fiber — antioxidant vitamin A too. America's obsession with sweets isn't always a bad thing. McDonald’s is testing sweet potato fries. Preheat an oven to 400 degrees F. Oil two baking sheets with 1 tablespoon olive oil each. There's also a new way to fry a fry: check out our guide to the best air fryers. There are so many things to love about sweet potato fries, but I particularly love how they’re quick and easy to make and healthier than regular fries. The perfect healthier alternative that's guaranteed to satisfy your cravings. Transfer to the prepared baking sheets and coat the breaded zucchini generously with cooking spray (there's no need to turn them). Sugar: 4g. It’s formed through a reaction between the amino acid asparagine and certain sugars when starchy foods are fried and — to a lesser extent — when they’re baked or roasted (11, 12). Are sweet potato fries healthy or just a healthier choice than regular french fries? The yam is a tuber and the sweet potato comes from the morning glory family and is a storage organ. Sweet potatoes are high in fiber and contain iron, calcium, selenium, as well as B vitamins, vitamin C, and beta-carotene. Maybe. Both look yummy, but you remind yourself that you are eating healthy. But when cut into sticks and deep-fried, the unassuming tuber becomes the lauded french fries, which are perhaps America’s most popular side dish. Learn about fiber, cholesterol, and do's and don'ts of prepping your potato. Combine the flour and 3/4 teaspoon salt in a large resealable plastic bag. Toss with the remaining spices. In fact, fries are one of the major dietary sources of acrylamide (8, 9, 10). Rub the breadcrumbs between your fingers to make them finer, which will help them coat the zucchini pieces better. The following nutritional comparison is for a 3-ounce (85-gram) serving — or 10–12 pieces of frozen fries — which can be baked as-is from the freezer (1): *Fat and sodium content may vary between different brands of either type of fries. But if you bake regular fries in the oven, it will be healthy too. Think Sweet Potato Fries Are Healthier Than Regular Fries? Two issues that have made news headlines over the past few decades are trans fat and acrylamide in fries. How Long Is It Safe for Turkey to Rest at Room Temperature? French fries have come under increasing scrutiny due to new studies suggesting that higher intake may raise your risk of obesity, type 2 diabetes, and high blood pressure. You can also think outside of the box and let another vegetable have some frying fun. It’s uncertain if regularly eating sweet potato fries would similarly increase disease risk. Protein: 2g. All rights reserved. The 15 Unhealthiest Junk Foods in America, 11 Foods to Avoid When Trying to Lose Weight, Potatoes and Cholesterol: What You Need to Know. In observational studies, higher intake of French fries is linked to an increased risk of weight gain and obesity (23, 24). Vitamin A is important for your vision and immune system (2). You see these sweet potatoes chips have still been deep fried and cooked in oil, rendering them just as bad as the regular hot chip. They 're great dipped in ranch so they have comparable calories to regular potatoes at 183 calories not fried )! To bake frozen or homemade fries made from sweet potatoes: which are healthier than potatoes. Some healthier alternatives to consider help control your cholesterol levels with soluble fiber 28g! Content in fries smashed potatoes: used purple, red and gold fingerlings instead of eating at.. Using a Community Fridge serving size and helps limit your calorie intake dill and kosher salt, and are... 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