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Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. Homemade, oven-baked fries aka Healthy Sweet Potato Fries are simply the healthier choice. Plus, they are easy to make! A kid favorite at our house, the kids often help slice these or cut them in to crinkle cut chips before baking. Add the milk, butter, salt, pepper and cinnamon; … These healthy baked sweet potato fries are an easy to prepare side dish or appetizer. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. Sacrificing your side of French fries for something that feels more like a proper serving of vegetables: sweet potato fries. These oven baked sweet potato fries are simple, healthy and delicious. Seasoned with paprika, these fries are spiced and sweet all at once, and far healthier than the shop-bought ones. by Chanel Vargas This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. If you try this recipe for oven sweet potato fries, I’d love to hear what you think! DIY sweet potato fries are easy to bake: cut up a couple of sweet spuds, drizzle with a little olive oil, sprinkle with salt and pepper, then bake. https://www.health.com/food/25-healthy-sweet-potato-recipes They also work well with sandwiches of all kinds, and of course burgers! How to Make Airfryer Sweet Potato Fries. Potatoes also provide vitamin B6, folate, and many other nutrients. Furthermore, you can compare the two types of fries based on what is known: Based on this comparison, sweet potato fries may be the better choice. Still, many people’s diets fall short of meeting the Reference Daily Intake (RDI) for vitamin A. Super easy to make and ready in 45 minutes, this meal will become a regular in your household. Then, drain the water … 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. 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). I do this by cutting off the skinny ends, and then cutting the sweet potato in half, right through the thickest part of the potato in the middle. Serve these sweet potato fries as an appetizer or as a side to an open-faced turkey burger or a grilled chicken or fish dish. The reasons behind these findings are uncertain but may be related to weight gain, which may increase high blood pressure risk (36, 37, 38). Home » Recipes » How to Make Sweet Potato Fries – Quick and Easy. Once you taste just how addictive they are, you’ll be relieved. Cook, turning once, until potatoes turn soft; 20-25 minutes (for crisper texture, cook a few minutes longer). Soft center, crispy edges, and baked not fried, these easy fries are guaranteed to be gobbled up quickly. Air fryers are advertised as a healthy, guilt-free way to enjoy fried foods. Turn the fries over using a spatula, and … However, this is based on studies of animals given high doses of the compound (14). 20 hours ago, by Tamara Pridgett However, such studies are unavailable. When sweet potatoes really come into their own is when they’re cut into wedges and baked into crispy fries. 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). Things like brain-cell function, hormones, gland function, oxygen transport, cell-wall function, and digestive-tract operation are also negatively affected by hydrogenated oil. These sweet potato fries are a kid-approved substitute for regular french fries or conventional potato products and are packed with nutrition. Acrylamide is a potentially harmful compound discovered in 2002 in cooked, starchy foods — including fries. Junk foods are highly processed foods that tend to be high in calories but low in nutrients. How to Make Sweet Potato Greek Fries. Additionally, a review of eight studies linked each daily 5.4-ounce (150-gram) increase in the consumption of French fries with a 66% higher risk of type 2 diabetes (31). Drizzle the olive oil over the fries (1 tablespoon per pan) and toss until the fries are lightly and evenly coated in oil, … Make sure to bring your oven up to full temperature before baking the sweet potatoes fries. 22 hours ago, by Nikita Charuza Haven't tried this exact recipe we use a lot of salt free spices (Mrs. If this is you, then having a recipe for homemade fries made from sweet potatoes is an absolute must! A review of human observational studies suggests that typical acrylamide intakes are unlikely to be related to the most common causes of cancer — but more research is needed (15, 16, 17, 18). Sweet potatoes also offer great nutritional properties. While there are so many tips and tricks for crispy baked fries available online, I have discovered a few simple pointers that will truly help you avoid soggy baked fries. Great Value Sweet Potato Fries are a flavorful take on a side-item favorite. Adapted from Food Network.com. DO YOU LOVE SWEET POTATOES? A 3-ounce serving of Alexia Sweet Potato Julienne Fries (about 12 pieces) has 140 calories, 5 grams fat, 8 grams carbohydrate, and 6 milligrams of sodium. First, a large sweet potato is a substantial quantity, and if you're diabetic your meal plan probably calls for a serving of no more than 1/3 cup mashed or one small potato. Published February 8, 2016 by Jennifer. Here are 11 foods to avoid when trying to lose weight. 16 hours ago, by Chanel Vargas The table in the previous chapter shows that a 3-ounce (85-gram) serving of baked French fries has 125 calories, compared to 150 calories for the same serving of baked sweet potato fries. Here, I baked my sweet potato fries together with olive oil, which is loaded with antioxidants and healthy fats. Your comments and reviews are so helpful for others, and they mean so much to me too. French fries, tater tots, potato chips…these fatty, high-sodium, often processed forms are the most most common choices, which is a big reason why the tubers end up with a bad rap. Bake for 30 minutes, or until crispy and brown on one side. French fries and sweet potato fries are both rich in carbohydrates, which raise your blood sugar. DIY sweet potato fries are easy to bake: cut up a couple of sweet spuds, drizzle with a little olive oil, sprinkle with salt and pepper, then bake. Sweet potatoes are known for their sweeter flavor in comparison to the traditional potato, and these sweet potato fries deliver the same sweet, mouth-watering taste with all the salty goodness you love about the classic French fry. These airfryer sweet potato fries are so … Deep-frying nearly doubles the calories in both French and sweet potato fries compared to baking. In fact, fries are one of the major dietary sources of acrylamide (8, 9, 10). Unlike potatoes, these vegetables do count towards your 5-a-day because they are lower in starch than other carbohydrates and are usually eaten in addition to the starchy part of the meal. Healthy loaded sweet potato fries: oven baked sweet potato fries topped with a beef & vegetable mince and avocado and cherry tomatoes. To make the best choice, it would be ideal to have studies that directly compare the health effects of sweet potato and French fries when eaten in the same quantities. Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries. This tastes just as good if not better! This post may contain affiliate … 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. Potatoes are a versatile root vegetable and a staple food in many households. Are sweet potato fries healthy? It’s possible that the lack of studies and evidence on the health risks of sweet potato fries comes from people not eating as many sweet potato fries as French fries. Vitamin A is important for your vision and immune system (2). What to Serve with Sweet Potato Fries. Don’t miss another recipe, Click Here To Follow Us on Pinterest! Following food philosopher Michael Pollan's advice, if you're craving junk food, make it yourself. I only have 2 months to go, and I still have a LOT of improvements to make! Great, Click the ‘Allow’ Button Above Ultimately, when you choose to indulge in fries, it will come down to your taste preference because there aren’t necessarily fewer calories in sweet potato fries. In an observational study, people who reported eating 3 or more servings of French fries per week had a 19% higher risk of type 2 diabetes, regardless of their body weight (30). Vitamin A is an essential nutrient for healthy reproduction. Transfer chopped potatoes to a large bowl of cold water. Sweet, white. Though most studies on acrylamide levels in fries have tested French fries, this compound also forms in sweet potato fries and is what makes fries brown (13). Recipes Easy Crispy Sweet Potato Fries. Regularly eating French fries may increase your risk of some diseases, including obesity, type 2 diabetes, and high blood pressure. While sweet potato fries may be slightly healthier than French fries, neither is healthy if eaten in large amounts. (Cooking time will vary depending on the variety of sweet potato and thickness of cut.) Here’s a comparison of the average calories, fat, and carbs in different size orders of deep-fried fast food fries (1): A large serving of each kind of fast food fries has as many calories as some people need in an entire meal. In contrast, fries at restaurants are typically deep-fried — which nearly doubles the calorie content. After all, both kinds are usually deep-fried and served in oversized portions. Print Recipe Pin Recipe Prep Time 5 mins Cook Time 15 mins They are fast and easy to make and go with a lot of different meals. Detailed nutrition information is most readily available for store-bought, frozen fries. Sweet potato fries boost your vitamin A intake whereas French fries lack this vitamin (39). The secret to making this healthy side dish is in using an Instant Pot air fryer lid! Serving Suggestions. Some observational studies suggest that a higher intake of fried foods may increase heart disease risk — though studies haven’t been able to pinpoint French fries as a culprit (24, 32, 33, 34). Healthy loaded sweet potato fries turn sweet potato fries into the perfect vegetarian dinner, shareable snack or appetizer. Fries or tater tots are prepared in oil, robbing the spud of all its important nutrients. To reap the most benefits, bake or roast either type of potato. First, you'll want to peel the skin of your medium-sized sweet potatoes, and then cut into 1/2-inch thick rounds. Potato: The Nutritional Facts. Two issues that have made news headlines over the past few decades are trans fat and acrylamide in fries. We like to add these sweet potato fries as a side dish to a variety of main dishes. 1 day ago. Does it matter when it comes to your health? When deep-fried, a large serving of either type of fries contains a full meal’s worth of calories. Pro tip: when life presents you with the option, ALWAYS upgrade to the Sweet Potato Fries.Thanks to one little trick, these healthy baked sweet potato fries are magically crispy on the outside, without the need of a deep fryer. 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). Sweet potato fries are also tasty, but don't eat them often. … 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. https://www.diabetesfoodhub.org/recipes/sweet-potato-fries.html The sweet potato is a bright orange root vegetable, and is treated in a similar way to butternut squash, parsnips, swede and turnips. For a little more guidance, check out this sweet potato french fry recipe. Why Are My Sweet Potato Fries Soggy? Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries. These healthy sweet potato fries are made in the air fryer. Our experts analyze what’s the better pick. Sweet potato fries seem to be everywhere at the moment, with seemingly half the places you can order fries giving you the option to make the ‘healthy switch’ from regular potato fries to their sweeter cousins. Although they offer more nutrients than fries made from white potatoes, they're still high in fat. Unlike potatoes, these vegetables do count towards your 5-a-day because they are lower in starch than other carbohydrates and are usually eaten in addition to the starchy part of the meal. This brings down your total carbohydrates to a much more manageable 12 grams for a small baked sweet potato, or a shade over 19 grams for 1/3 cup boiled, mashed sweet potato. 21 hours ago, by Amanda Prahl 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 … It’s uncertain if regularly eating sweet potato fries would similarly increase disease risk. Extra healthy in the air fryer and seasoned perfectly! In observational studies, higher intake of French fries is linked to an increased risk of weight gain and obesity (23, 24). Potato, potahto. Here is a list of 10 foods that can easily make you fat if you eat them often. Learn about fiber, cholesterol, and do's and don'ts of prepping your potato. Though these studies don’t prove that fries increase diabetes risk, it may be wise to cut back on both types if you’re trying to lower your blood sugar. But are sweet potato fries really healthier? © 2005-2020 Healthline Media a Red Ventures Company. White Potatoes vs. Sweet Potatoes: Which Are Healthier? This Sweet Potato Fries recipe is healthier than the traditional ones by baking instead of frying them. Junk food has little nutritional value and can contain downright harmful ingredients. 5 from 4 votes. Halfway through cooking turn the fries over. However, sweet potato fries are also more nutrient dense and particularly high in vitamin A. Personally, our family chooses to combine these healthy sweet potato fries with just about any simple baked or grilled protein. Plus, they’re a real favourite with the kids, so get them to help you make them, too. Sweet potatoes are a bit healthier than regular potatoes and they are a staple for many households. ☝️, Awesome, You’re All Set! The sweet potato is a bright orange root vegetable, and is treated in a similar way to butternut squash, parsnips, swede and turnips. Some foods are proven to help you lose weight, while others make you gain. The glitter has settled from the holiday season. Sweet potatoes contain two types of fiber: soluble and insoluble ( 8 ). DIY sweet potato fries are easy to bake: cut up a couple of sweet spuds, drizzle with a little olive oil, sprinkle with salt and pepper, then bake. Sweet potato fries are a great addition to any healthy diet, great for dairy-free eaters, and if you watch your labels, it can be included in a gluten-free lifestyle as well. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Yes, sweet potatoes are one of the powerhouse veggies. How to Store Spicy Sweet Potato Fries. These are moderately-high values and suggest that both types of fries may raise your blood sugar similarly (29). Now these sweet potato fries are about as easy as it gets. 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. In Today's Unexpected Yet Delightful News: Lady Gaga Is Releasing Chromatica Oreos. So if you were to bake or grill your sweet potato "fries," they would definitely be a healthy … Either option is a healthy choice… Sweet potatoes are considered more nutrient rich than regular potatoes … Additionally, the carb and fat content are about doubled if you choose a large rather than a small serving — regardless if they’re French or sweet potato fries. However, acrylamide, a potentially carcinogenic byproduct in fried starchy foods, occurs in fries. Peel the sweet potatoes and cut them into long sticks. Acrylamide is classified as “probably carcinogenic” in humans. Wedges will take approximately 22 minutes, while spiralized fries will take about 15 minutes. The yams taste so much better than white potatoes... and yes the temp is way to high try 350 instead New FDA rules have largely eliminated trans fat content in fries. These sweet potato fries would be awesome with my sweet potato veggie burgers (if you have a copy of my cookbook, Love Real Food, check out the updated version on … Starchy foods subjected to high heat create acrylamides, which a Swedish study found to cause cancer in rats. I love sweet potatoe fries.. Well we call them sweet potatoes but I guess the ones we use are really yams I like them better - (though we have used "sweet potatoes). 6 Surprising Health Benefits of Sweet Potatoes, 7 Health and Nutrition Benefits of Potatoes. Ingredients. Save Healthy Air Fryer Sweet Potato Fries On Pinterest. It is truly the best way to make sweet potato fries! Sweet Potato Health Benefit #8: They Can Help Boost Fertility. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. SWEET POTATO FRIES turn out great when you make them in the air fryer. In a large observational study, people who ate 4 or more servings of French fries per week had a 17% higher risk of high blood pressure, compared to people who ate fewer than one serving per month (35). This article reviews the nutrition of sweet potato and French fries, as well as their potential health effects. Baking time will vary according to how the sweet potato fries are cut. How to cut sweet potato fries. 18 hours ago, by Tamara Pridgett Here are 6 surprising health benefits of sweet…. Some cooks prefer to leave the sweet potato skins on in order to gain the full nutritional value of the vegetable. Prepare the sweet potato fries the same way with the cornstarch and canola oil then add in a single layer to your fryer basket at 400 degrees for 7-9 minutes. 23 hours ago, by Kelsey Garcia I slice up my sweet potato with a good sharp knife into fry pieces. Place one layer of sweet potatoes in air fryer, follow air fryer instructions to cook; i.e 400 degrees … Potatoes can help control your cholesterol levels with soluble fiber. Sweet potato fries have a reputation for being healthier than French fries, but you may wonder whether they’re really better for you. HOW TO MAKE SWEET POTATO FRIES These Healthy Air Fryer Sweet Potato Fries are healthy and delicious! Moderation is likely key. If you have an air fryer, you might want to check out my air fryer sweet potato fries recipe. But is cooking with an air fryer actually healthy? 19 hours ago, by Chanel Vargas This way you get the crispy taste you love from a fry, without the calories or fat! 2 large garnet yams or sweet potatoes, cut into wedges 2 tablespoons olive oil 1 tablespoon chili powder Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility. They pack tons of great nutrition, plus they taste really good. All rights reserved. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. We make them in my house all the time. And as we know, sweet potatoes are a fantastic source. We are repeatedly reminded to avoid french fries for a wide variety of reasons, and one of those reasons is they make us wider! Slice each round into fries, and then add to a large bowl. Still, if you frequently eat fries, you may be more likely to develop heart disease risk factors, such as obesity and high blood pressure (24). Air Fryer Sweet Potato Fries. Print Recipe. Save Healthy Instant Pot Air Fryer Lid Sweet Potato Fries to your Air Fryer Recipes Board on Pinterest! Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? 8 Comments. These are sweet and salty, they’re perfectly flavorful. Apart from being a delicious and craving satisfier side dish, this one is also healthy. Some foods are more fattening than others. Get daily fitness inspiration right in your inbox. I’ve been eating a lot of mashed sweet potatoes during my current attempt to get ready for an NPC bodybuilding show in June. Both white and sweet potatoes can be part of a healthy diet, but when you fry them you take a low fat, relatively low calorie food and change it into a food that provides a lot of unnecessary fat and calories. Do you think they have a separate vat of heart-healthy canola oil waiting to fry up your sweet potato fries? Drain the sweet potatoes, and return to saucepan. Sweet Potato Fries are guarantees you that they are to disappear pretty much quickly. No such luck. By signing up, I agree to the Terms & to receive emails from POPSUGAR. The short answer is, sadly, no. But what about their more healthy-seeming cousin: sweet potato fries? A better choice is to bake frozen or homemade fries — regardless of what kind they are. Find out which options are healthy and why. The good news, however, is that cooking sweet potato appears to increase its vitamin C content. These healthy sweet potato fries are made in the air fryer.This way you get the crispy taste you love from a fry, without the calories or fat! 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). Whether you call them fries, wedges, or hot chips – most people can’t resist. https://www.diabetesfoodhub.org/recipes/sweet-potato-fries.html I’ve been eating a lot of mashed sweet potatoes during my current attempt to get ready for an NPC bodybuilding show in June.I only have 2 months to go, and I still have a LOT of improvements to make! Still, you shouldn’t eat oversized servings of deep-fried sweet potato fries on a regular basis. They also offer these 7 health and nutrition benefits. By adding a seasoning blend with chipotle powder, garlic, and onion, these spicy sweet potato fries are full of flavor! This article explores how junk food affects your…. Starbucks's Ferrero Rocher Frappuccino Is the Only Edible Holiday Gift I Want, Costco Is Selling Hot Chocolate Drops That Look Like Hershey Kisses, and We'll Take 5 Bags, I Can't Take My Eyes Off of Starbucks's Caffeine-Packed Matcha Espresso Fusion Drink. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. No one likes a soggy french fry! Start by preheating the oven to 400 degrees. Next, I sit one half up on the flat side, and … … so are sweet potato fries healthy? Sprinkle the sweet potato fries with the cornstarch (use 1 ½ teaspoons per pan) and salt (¼ teaspoon per pan). Still, the many nutritional benefits are no excuse to spring for sweet potato fries at every chance. Sweet potato fries are slightly higher in calories and carbs than French fries but also high in vitamin A — giving them a nutritional edge. While sweet potatoes are packed with Vitamin A and fiber, white potatoes have more potassium and a similar amount of calories.
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