One group compared the glycemic index and load of sweet potatoes vs. potatoes. Compare Potato to Rutabagas by vitamins and minerals using the only readable nutrition comparison tool. They are both nutrient dense and sweet potato is not a “super food” or extra special. Meanwhile, red sweet potato is often somewhat hard, his skin is brown orange and bright orange brown colors. If you want to lower the glycemic index of the potatoes in your diet, precook the potatoes and consume them cold or reheated, recommends nutritionists at Oxford Brookes University in England who tested eight varieties of potatoes commonly eaten in the United Kingdom. The glycemic index is simply a measure of how quickly a food (particularly carbohydrates) raises blood sugar levels. Depending on the type and cooking process, sweet potatoes have a glycemic index of 44 to 94. Using glucose to represent 100 on the glycemic index scale, boiled white potatoes have a glycemic index of 82, instant mashed potatoes have a value of 85, and sweet potatoes a value of 70. Foods with a Glycemic index of 70 or higher can cause your blood sugar to increase faster than when compared to foods with a medium GI (56-69) or a low Glycemic index … Potato vs Rutabagas - In-Depth Nutrition Comparison. // Leaf Group Lifestyle, Nutritional Difference Between Red Potatoes & Brown Potatoes, Linus Pauling Institute: Glycemic Index and Glycemic Load, Harvard Health Publications: Glycemic Index and Glycemic Load for 100+ Foods, Journal of the American Dietetic Association: Glycemic Index of Potatoes Commonly Consumed in North America, The British Journal of Nutrition: Glycaemic Index Values for Commercially Available Potatoes in Great Britain. Potatoes have three grams in one serving of white potato with less than one in a serving of white rice. The plantain is regularly sold in India/Africa, but now several major supermarkets sell plantain also. Potato vs Rutabagas - In-Depth Nutrition Comparison. However, latest research suggests that cooking style plays … Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. White potatoes score the highest at 75. Glycemic Index of Sweet Potato. Finally, the Glycemic index of white potatoes that were boiled, refrigerated, and reheated did not differ from white potatoes that were freshly boiled. tract of the sweet potato cortex, Caiapo, tended to lower the glycemic index of white potato to a level that was not differ-ent from the raw sweet potato peel. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Sweet potatoes, however, have more fiber and are slightly lower on the glycemic index than white potatoes. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Waxy potatoes have lower GI than floury russet potatoes. A 150-g serving of boiled red potatoes has a glycemic index value of 89, 21 g of carbohydrate per serving and a glycemic load of 19. Evaluation of nutritional profiles of starch and dry matter from early potato varieties and its estimated glycemic impact. Irish potato has a high glycemic index and glycemic load compares to Sweet potato. This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. Sweet Potato Facts: Sweet potatoes were consumed in pre historic times as proven by relics in Peru dating back ten thousand years. If you take into consideration all the variables, it's also incredibly complicated. The glycemic index ranks carbohydrates on a scale of 0 to 100 on how they affect blood sugar. The GI of regular potatoes varies. Top Searches Holiday Gifts. So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. Sweet potatoes are also easily found at traditional market or modern market, because it has to be not too difficult. Potatoes are economical, have significant nutritional value, and let's face it, potatoes can be downright delicious. Glycemic Index: 85 (high) white potato; 54 (low) sweet potato. According to Harvard University Medical Center, a medium-sized white potato has a glycemic index of 50, while a russet potato has a glycemic index of 85. 7:14. blood sugar test: potato alone vs potato with animal fat by beat diabetes! Sweet Potato has a glycemic index 70 of and a glycemic load of 22; White Potato has a glycemic index 111 of and a glycemic load of 33; Without getting into the specifics of how these numbers are calculated, let us just examine a few things that are easy to understand. Researchers at the University of Toronto looked at the glycemic index of potatoes as it is affected by cooking method. Glycemic index Regular potatoes have a higher glycemic index than sweet potatoes. The Linus Pauling Institute reports that a medium-sized baked Russet potato has a glycemic index of 76. Although, the calories will change according to how they are cooked such as baked, fried, or any other food additions. Other reasons why the white potato has been pushed to the side comes from its high Glycemic index score. Good luck trying to hack your way through that potato matrix. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness. This root is high in antioxidants, vitamin A and has a lower glycemic index than white potatoes. But it turns out that excessive rice can increase the risk of some chronic diseases such as diabetes. Sweet potatoes have a low glycemic index; new potatoes have a medium to low glycemic index. The physiological mechanism for the lower glycemic index was not due to a greater release or a greater clearance of insulin during the glycemic response. Something to keep in mind, though, is that you lose about half the fiber from a potato if you don’t eat the skin. In fact, sweet potatoes that have been peeled and baked for … White potatoes – boiled, baked or mashed – score high on the GI scale. Conclusion And this chance, the question for the conclusion will be "which is healthier food among Plantains vs Sweet Potatoes?" Foods with a low GI digest more slowly and release sugar gradually into the bloodstream, keeping blood sugar steady. White sweet potato has a texture somewhat too moise with brown skin, its colors are white. Boiled potatoes have 20-25% less glycemic load than baked and baked potatoes. This is not difficult to plant cultivated. 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