WHICH ARE REALLY HEALTHIER? · POTATO Medium, baked* SWEET POTATO Medium, baked 9 8 Helps you feel...
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24 31 23 22 21 20 18 17 16 14 12 11 10 10 9 8 7 7 7 6 5 3 1 Hummus Carrots Apple Apple juice Lentils Black-eyed peas Potato chips Mashed potatoes Green peas Sweet potato, baked Banana Sweet potato, boiled White potato, boiled Baked beans Fettuccine White potato, baked Quinoa Raisins Snickers Bar ® Brown rice Spaghetti White rice Kraft mac and cheese BUT OVERALL, THE SCIENTIFIC EVIDENCE DOESN'T SUPPORT GLYCEMIC LOAD STRONGLY AFFECTING: CLAIM: AVOID ALL TUBERS BECAUSE OF CARBS TYPES OF CARBOHYDRATES IN POTATOES AND SWEET POTATOES Think the carbs will cause weight gain? Actually, the carbs in potatoes and sweet potatoes are mostly starch and fiber, which help you stay lean and healthy. SUGARS 1.2 g FIBER 2.2 g OTHER CARBS 0.5 g STARCH 17.3 g POTATOES SWEET POTATOES OTHER CARBS 3.9 g FIBER 3.3 g SUGARS 6.5 g STARCH 7.0 g 161 4.3 g 0.2 g 36.6 g 3.8 g 0% 28% 27% 12% 7% 5% 12% 7% 12% 12% 26% 10% 10% 19% 103 2.3 g 0.2 g 23.6 g 3.8 g 438% 37% 16% 2% 8% 7% 8% 10% 8% 6% 15% 4% 9% 28% EDIBILITY BIODIVERSITY PLANT RELATIVES PLANT FAMILY POTATOES (SOLANUM TUBEROSUM) SWEET POTATOES (IPOMOEA BATATAS) Tomatoes, peppers, eggplant, deadly nightshade 4,000 known varieties 5,000 known varieties Leaves and stems (and potatoes that have turned green) produce solanine, which is poisonous. Morning glories and other vines, trees, shrubs, and herbs (note: not yams!) Leaves are edible and nutritious. SOLANACEAE CONVOLVULACEAE WHITE VS. SWEET POTATOES: WHICH ARE REALLY HEALTHIER? THE BASICS CLAIM: SWEET POTATOES ARE THE ‘SUPERFOOD’ For the full article explaining this infographic: http://www.precisionnutrition.com/regular-vs-sweet-potatoes Think sweet potatoes are healthier than white potatoes? Or that you should avoid both because of carbs? Here’s how these tubers compare — and why they both deserve a place in your diet. If all you want is Vitamin A, then sure, sweet potatoes win. But when you pit them against white potatoes for overall nutritional value, it’s a virtual tie. Potatoes and sweet potatoes share a name, but botanically they’re unrelated. Tubers get a bad rap because they’re often used for high-calorie dishes. In reality there’s a range of ways in which potatoes and sweet potatoes fit into a healthy diet. HOW TO EAT POTATOES AND SWEET POTATOES Start with 1 to 2 cupped handfuls of carb-rich foods per meal. This can be potatoes, sweet potatoes, beans, lentils, fruit, or whole grains. Then adjust portion sizes up or down based on: HOW MUCH TO EAT Including potatoes and sweet potatoes in a balanced diet: BENEFITS OF EATING POTATOES AND SWEET POTATOES *Source for nutrition data: Nutritiondata.self.com Individual goals such as fat loss, mass gain, and fuel for athletic performance Body size (smaller people need less; larger people need more) Individual carb needs (higher for active, lean people) Individual preferences CALORIES PROTEIN FAT CARBS FIBER VITAMIN A VITAMIN C VITAMIN B6 FOLATE (B9) THIAMIN (B1) RIBOFLAVIN (B2) NIACIN (B3) PANTOTHENIC ACID (B5) MAGNESIUM PHOSPHORUS POTASSIUM IRON COPPER MANGANESE POTATO Medium, baked* SWEET POTATO Medium, baked 9 8 Helps you feel psychologically satisfied and physically satiated Ensures that your diet has “carb variety” and keeps colorful food on your plate Gives you steady, slow-burn energy Helps you get beyond “good foods” vs. “bad foods” Helps you achieve health and fitness goals Worried potatoes will make your blood sugar and appetite spike? Here’s what the evidence says. Total carbohydrate and calorie intake has a much bigger impact on these health markers. PLUS, GL IS GENERALLY IRRELEVANT TO HEALTH AND LEANNESS BECAUSE YOUR BLOOD SUGAR’S RESPONSE TO FOOD VARIES DEPENDING ON: BOTH POTATOES AND SWEET POTATOES FALL IN THE MIDDLE TO HIGH RANGE ON THE GLYCEMIC LOAD (GL) SCALE. CLAIM: AVOID POTATOES BECAUSE OF GLYCEMIC LOAD • Appetite • Body weight • Inflammation • Blood glucose control EAT LESS OFTEN WITH A DOLLOP OF SOUR CREAM WITH A LITTLE CHEESE SPRINKLED WITH BACON MASHED WITH LOTS OF CREAM AND BUTTER Loaded Fried Chips Boiled Roasted Baked olive oil and herbs Topped with salt WITH A PAT OF BUTTER EAT MORE OFTEN GENETICS TIME OF DAY SLEEP QUANTITY AND QUALITY MEDICATIONS ACTIVITY LEVEL GUT BACTERIA HOW MUCH PROTEIN, FIBER, AND HEALTHY FAT YOU EAT COOKING METHOD Zzz... Potatoes contain beneficial resistant starch, which, like fiber, doesn’t digest at all. SHORT-CHAIN FATTY ACIDS MAY: Increase mineral absorption and nutrient circulation Prevent absorption of toxins Decrease inflammation Decrease risk of colon cancer Keep you fuller longer Act as fuel for healthy gut bacteria and mucosal cells Inhibit pathogenic bacteria Stimulate blood flow to the colon Resistant starch and fiber get fermented in the gut, producing short-chain fatty acids. Percent daily recommended intake (Baked, 100 g) (Baked, 100 g) Note: Medium potato - 173 grams; medium sweet potato - 114 grams. The table above compares medium-sized tubers, which reflect a typical portion (cupped handful).
Transcript of WHICH ARE REALLY HEALTHIER? · POTATO Medium, baked* SWEET POTATO Medium, baked 9 8 Helps you feel...
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BUT OVERALL, THE SCIENTIFIC EVIDENCE DOESN'T SUPPORT GLYCEMIC LOAD STRONGLY AFFECTING:
CLAIM: AVOID ALL TUBERSBECAUSE OF CARBS
TYPES OF CARBOHYDRATES IN POTATOES AND SWEET POTATOES
Think the carbs will cause weight gain? Actually, the carbs in potatoes and sweet potatoes are mostly starch and fiber, which help you stay lean and healthy.
SUGARS1.2 g
FIBER2.2 g
OTHER CARBS0.5 g
STARCH17.3 g
POTATOES SWEET POTATOES
OTHER CARBS3.9 g
FIBER3.3 g
SUGARS6.5 g
STARCH7.0 g
1614.3 g0.2 g
36.6 g3.8 g
0%28%27%12%
7%5%
12%7%
12%12%26%10%10%19%
1032.3 g0.2 g23.6 g3.8 g
438%37%16%2%8%7%8%10%8%6%15%4%9%28%
EDIBILITYBIODIVERSITYPLANTRELATIVES
PLANTFAMILY
POTATOES(SOLANUM TUBEROSUM)
SWEETPOTATOES (IPOMOEA BATATAS)
Tomatoes, peppers, eggplant, deadly
nightshade
4,000 known varieties
5,000 known varieties
Leaves and stems (and potatoes that have turned green) produce solanine,
which is poisonous.
Morning glories and other vines, trees, shrubs, and herbs (note: not yams!)
Leaves are edible and nutritious.
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WHITE VS. SWEET POTATOES:WHICH ARE REALLY HEALTHIER?
THE BASICS
CLAIM: SWEET POTATOESARE THE ‘SUPERFOOD’
For the full article explaining this infographic:http://www.precisionnutrition.com/regular-vs-sweet-potatoes
Think sweet potatoes are healthier than white potatoes? Or that you should avoid both because of carbs? Here’s how these tubers compare — and why they both deserve a place in your diet.
If all you want is Vitamin A, then sure, sweet potatoes win. But when you pit them against white potatoes for overall nutritional value, it’s a virtual tie.
Potatoes and sweet potatoes share a name, but botanically they’re unrelated.
Tubers get a bad rap because they’re often used for high-calorie dishes. In reality there’s a range of ways in which potatoes and sweet potatoes fit into a healthy diet.
HOW TO EAT POTATOESAND SWEET POTATOES
Start with 1 to 2 cupped handfuls of carb-rich foods per meal. This can be potatoes, sweet potatoes, beans, lentils, fruit, or whole grains. Then adjust portion sizes up or down based on:
HOW MUCH TO EAT
Including potatoes and sweet potatoes in a balanced diet:
BENEFITS OF EATINGPOTATOES AND SWEET POTATOES
*Source for nutrition data: Nutritiondata.self.com
Individual goals such as fat loss, mass gain, and fuel for athletic performance
Body size (smaller people need less; larger people need more)
Individual carb needs (higher for active, lean people)
Individual preferences
CALORIESPROTEIN
FATCARBSFIBER
VITAMIN AVITAMIN C
VITAMIN B6FOLATE (B9)THIAMIN (B1)
RIBOFLAVIN (B2)NIACIN (B3)
PANTOTHENIC ACID (B5)MAGNESIUM
PHOSPHORUSPOTASSIUM
IRONCOPPER
MANGANESE
POTATOMedium, baked*
SWEET POTATOMedium, baked
9 8
Helps you feel psychologically satisfied and physically satiated
Ensures that your diet has “carb variety” and keeps colorful food on your plate
Gives you steady, slow-burn energy
Helps you get beyond “good foods” vs. “bad foods”
Helps you achieve health and fitness goals
Worried potatoes will make your blood sugar and appetite spike? Here’s what the evidence says.
Total carbohydrate and calorie intake has a much bigger impact on these health markers.
PLUS, GL IS GENERALLY IRRELEVANT TO HEALTH AND LEANNESS BECAUSE YOUR BLOOD SUGAR’S RESPONSE TO FOOD VARIES DEPENDING ON:
BOTH POTATOES AND SWEET POTATOES FALL IN THE MIDDLE TO HIGH RANGE ON THE GLYCEMIC LOAD (GL) SCALE.
CLAIM: AVOID POTATOESBECAUSE OF GLYCEMIC LOAD
• Appetite• Body weight
• Inflammation• Blood glucose control
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GENETICS
TIME OF DAY SLEEP QUANTITYAND QUALITY
MEDICATIONS
ACTIVITY LEVELGUT BACTERIA HOW MUCH PROTEIN, FIBER,AND HEALTHY FAT YOU EAT
COOKING METHOD
Zzz...
Potatoes contain beneficial resistant
starch, which, like fiber, doesn’t digest at all.
SHORT-CHAIN FATTY ACIDS MAY:
Increase mineral absorptionand nutrient circulationPrevent absorption of toxinsDecrease inflammationDecrease risk of colon cancer
Keep you fuller longerAct as fuel for healthy gutbacteria and mucosal cellsInhibit pathogenic bacteriaStimulate blood flow to the colon
Resistant starch and fiber get fermented in the gut, producing short-chain fatty acids.
Percent daily recommended intake
(Baked, 100 g)(Baked, 100 g)
Note: Medium potato - 173 grams; medium sweet potato - 114 grams. The table above compares medium-sized tubers, which reflect a typical portion (cupped handful).
