CGM Experiment : Potato vs Sweet Potato?
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Introduction 

While many people consider potatoes more healthy than sweet potatoes, this is not true. They contain a low glycemic index and are ideal for metabolic health, which makes them better than potatoes. 

Experiment Question

Which is the better choice between Potato and Sweet Potato?

Experiment Answer

Sweet Potato!

Sweet potatoes have high fibre content as compared to normal potatoes which leads to a lower GI and hence, a less immediate effect on sugar levels. The GI of sweet potato is 70 and that of white potatoes is around 82.

Scientific Rationale

There are several reasons based on which, a food or activity or behaviour is deemed as being good for metabolic health. One of them is to Choose Foods which have a Low Glycemic Profile. (Glycemic Index and Glycemic Load). It is recommended to have foods low in calories or low glycemic indices and rich in other nutrients like Proteins, Healthy Fats and Fibre.

Glycemic Index (GI) is rating system for foods containing carbohydrates, which indicates how quickly the food can make your blood sugar levels go up. The higher the food's glycemic index, the more pronounced its effect on your body.

Foods are categorized as High, Moderate and Low based on their Glycemic Index.

  • GI of 70 or More : High GI
  • GI between 56 - 69 : Moderate GI
  • GI of 55 or Less : Low GI

Potatoes

Glycemic Index : 75-82

Potatoes are primarily composed of carbohydrates in the form of starch. The contents of the carb range between 60-80% according to their size. They are a good source of many vitamins as well as minerals such as vitamin C and potassium. They are also high in content water when they are fresh. It contains minimal or no fat and moderate amounts of fibre and protein. Simpler forms of sugars such as fructose, glucose, and sucrose are also present. It contains a friendly starch which is good for digestive health and the gut. It also contains some antioxidants. 

Sweet Potatoes

Glycemic Index: 44 to 96

Sweet potatoes have high fibre contents and are nutritious, filling, and delicious. They contain beta carotene, which is an antioxidant. This antioxidant effectively raises the levels of blood vitamin A, especially in children. Starches in sweet potatoes form 53% of the contents of carbs. It can increase the levels of blood sugar after a meal. They contain soluble fibre such as pectin as well as insoluble fibre in the form of lignin, hemicellulose, and cellulose. It contains other nutrients such as pro-vitamin A, vitamin C, potassium, manganese, vitamin B6, vitamin B5, and vitamin E. 

Discussion

Potatoes

They have a high glycemic value, so they can be used to increase sugar levels after a meal. The GI of potatoes is lower by 25-25% after cooking. It contains potassium, a prominent mineral concentrated by the skin. Catechin levels in potatoes form ⅓ of the total contents of polyphenol. The water absorption index of potatoes is around 29/100 g of moisture. 

100 grams of potatoes contain the following nutrients:

Sweet Potatoes

The GI values are instantly increased due to rapidly digested starch (80%). It quickly breaks down and gets absorbed. Soluble fibres reduce blood sugar levels by slowing down the process of digestion for sugars and starches. They directly pass through digestive tracts, which makes them good for the gut system.

100 grams of sweet potatoes contain the following nutrients:

Bottomline

Sweet potatoes are better than ordinary potatoes. Due to their low glycemic index, they can be consumed by diabetic as well as non-diabetic people. The fibre and antioxidant contents are high in sweet potatoes compared to potatoes. They also significantly increase the levels of vitamin A in the body. 

FAQs

1. Why is Sweet Potato healthy?

Sweet potatoes are healthy because they have high vitamin A contents and lower glycemic index contents. 

2. Which type of Potato contains high contents of antioxidants?

Sweet potatoes contain higher antioxidants than ordinary potatoes. 

3. How many Sweet Potatoes can be eaten in a day?

One sweet potato is enough to consume in a day. It will make your eyes more healthy as well as boost your immune system.

4. Which is the better way to eat Sweet Potatoes?

A healthy way to have sweet potatoes is by boiling them. This way, nutrients will be absorbed better in your body than frying or baking.

5. Does Sweet Potato help to lose weight?

Yes, sweet potatoes help you lose weight as they are rich in healthy nutrients. 

6. Why does Sweet Potato help to reduce weight?

Sweet potatoes are rich in fibre which helps to reduce belly weight.

7. Is Sweet Potato anti-inflammatory?

Yes, sweet potatoes are anti-inflammatory. 

8. Can Potatoes be consumed every day?

Potatoes can be consumed every day but not in excess contents. A fist-sized potato can be consumed in a day.

9. Can the skin of Sweet Potatoes be consumed?

Yes, skins of sweet potatoes can be consumed.

10. Is baking better than boiling Sweet Potato?

Baking is less recommended than boiling sweet potatoes. 

References 

https://health.clevelandclinic.org/white-potatoes-vs-sweet-potatoes-which-is-healthier/

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