Sweet potato fries boost your vitamin A intake whereas French fries lack this vitamin (39). 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). 17 years experience Obstetrics and Gynecology. 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. Sugar: 1g Carbs: 28g Fat: 14g Sweet Potato Fries: Calories: 188. When sweet potatoes really come into their own is when they’re cut into wedges and baked into crispy fries. And they have comparable calories to regular potatoes at 183 calories. Make this delicious recipe for a tasty side dish your whole family will love! Try these baked zucchini fries that rely on Parmesan-panko breading for their crunch — they're great dipped in ranch. Deep-fry anything and you're introducing extra fat and calories. How to Cope If You Can't See Your Loved Ones This Holiday Season. Does it matter when it comes to your health? Sweet potatoes are nutrient dense, making them a terrific choice for snack food. Here are 11 foods to avoid when trying to lose weight. and only use 1 tablespoon of healthy avocado oil (you can sub in … Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. 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. The issue here isn't what kind of potato you choose, it's that they're deep-fried. But are they any healthier than the real thing? They totally deserve a place within a balanced diet. 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. This article reviews the nutrition of sweet potato and French fries, as well as their potential health effects. Junk food has little nutritional value and can contain downright harmful ingredients. Photo by: Renee Comet Are Sweet Potato Fries Healthier Than Regular Fries? 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). However, acrylamide, a potentially carcinogenic byproduct in fried starchy foods, occurs in fries. These sweet spuds are also rich in potassium and fiber — antioxidant vitamin A too. 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. Air fryer sweet potato fries let you enjoy a more wholesome version of classic French fries. I par-boil my potatoes, allow them to cool and then chop them into chips and bake then in a hot oven. 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). People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. McDonald’s is testing sweet potato fries. I’m all for indulging in fries… 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). But keep in mind you are still deep frying these bad boys. When you scan the menu at your favorite restaurant, you’ll probably think about making some swaps to score some health points. Adjust 2 oven racks to the top and bottom thirds of the oven and preheat to 425 degrees F. Put the wire racks in the baking sheets and coat each generously with cooking spray. What Is Low-Carb Pasta — and Which One Is Right for You? why are sweet potato french fries healthier than white potato french fries? 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. They have similar nutrient values for Thiamine (Vitamin B1), Folate (Vitamin B9), Iron, Magnesium, Phosphorus, Potassium and Zinc. 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. Regular Fries: Carlories: 274. One study associated an additional daily serving of French fries with gaining 3.35 pounds (1.5 kg) over a four-year period (25). Are Sweet Potato Fries Better Than Regular Fries? Transfer to the prepared baking sheets and coat the breaded zucchini generously with cooking spray (there's no need to turn them). Sign up for the Healthy Eating Newsletter Privacy Policy. Remove the zucchini and shake off any excess flour. 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. 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