First, you'll want to peel the skin of your medium-sized sweet potatoes, and then cut into 1/2-inch thick rounds. 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. 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. Does it matter when it comes to your health? To reap the most benefits, bake or roast either type of potato. 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. 23 hours ago, by Kelsey Garcia Plus, they’re a real favourite with the kids, so get them to help you make them, too. Halfway through cooking turn the fries over. 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). Published February 8, 2016 by Jennifer. Still, you shouldn’t eat oversized servings of deep-fried sweet potato fries on a regular basis. When sweet potatoes really come into their own is when they’re cut into wedges and baked into crispy fries. Sweet, white. Your comments and reviews are so helpful for others, and they mean so much to me too. 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. 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). Put 95g sweet potato, cut into fries, on a baking tray and mix with 1 tsp rapeseed oil and ¼ tsp cayenne pepper. Adapted from Food Network.com. Then, drain the water … Depending on the number of carbs you eat in a day, and the brand you buy, you can even include air-fried sweet potato fries … These healthy sweet potato fries are made in the air fryer. How to Make Sweet Potato Fries – Quick and Easy. Studies also suggest that eating French fries at least once or twice a week may double the risk of food addiction in adults and children (26, 27). Still, deep-fried fries of any kind served in over-sized portions — as in many restaurants — may increase your risk of weight gain and related health problems. It’s uncertain if regularly eating sweet potato fries would similarly increase disease risk. This Sweet Potato Fries is one of the best side dishes you will ever taste! Are sweet potato fries healthy? Add the milk, butter, salt, pepper and cinnamon; … 22 hours ago, by Nikita Charuza 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. We are repeatedly reminded to avoid french fries for a wide variety of reasons, and one of those reasons is they make us wider! We like to add these sweet potato fries as a side dish to a variety of main dishes. Ingredients. Slice each round into fries, and then add to a large bowl. Trans fat in fries and other processed foods became a big concern in the 1990s, as studies linked it to increased heart disease risk (3, 4). By signing up, I agree to the Terms & to receive emails from POPSUGAR. 5 from 4 votes. This gives you more control over your serving size and helps limit your calorie intake. 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. Detailed nutrition information is most readily available for store-bought, frozen fries. The fiber and antioxidants in sweet potatoes are advantageous to gut health. While sweet potatoes are packed with Vitamin A and fiber, white potatoes have more potassium and a similar amount of calories. Apart from being a delicious and craving satisfier side dish, this one is also healthy. Great, Click the ‘Allow’ Button Above What to Serve with Sweet Potato Fries. Instead of fast food sweet potato fries, frozen sweet potato fries are a healthier option. Here's a detailed look at 15 of the unhealthiest foods in…. Air fryers are advertised as a healthy, guilt-free way to enjoy fried foods. Let’s take a detailed look at the health benefits of sweet potatoes vs. potatoes. The yams taste so much better than white potatoes... and yes the temp is way to high try 350 instead Homemade, oven-baked fries aka Healthy Sweet Potato Fries are simply the healthier choice. Sweet potato fries are also tasty, but don't eat them often. When deep-fried, a large serving of either type of fries contains a full meal’s worth of calories. 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. Some foods are proven to help you lose weight, while others make you gain. 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. Get daily fitness inspiration right in your inbox. DO YOU LOVE SWEET POTATOES? Healthy Loaded Sweet Potato Fries. Do you think they have a separate vat of heart-healthy canola oil waiting to fry up your sweet potato fries? Potato: The Nutritional Facts. 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. If you try this recipe for oven sweet potato fries, I’d love to hear what you think! While sweet potato fries may be slightly healthier than French fries, neither is healthy if eaten in large amounts. Our experts analyze what’s the better pick. They also offer these 7 health and nutrition benefits. Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. They pack tons of great nutrition, plus they taste really good. 2 large garnet yams or sweet potatoes, cut into wedges 2 tablespoons olive oil 1 tablespoon chili powder These sweet potato fries are a kid-approved substitute for regular french fries or conventional potato products and are packed with nutrition. Start by preheating the oven to 400 degrees. Potatoes also provide vitamin B6, folate, and many other nutrients. So if you were to bake or grill your sweet potato "fries," they would definitely be a healthy … For a little more guidance, check out this sweet potato french fry recipe. © 2005-2020 Healthline Media a Red Ventures Company. Either option is a healthy choice… A better choice is to bake frozen or homemade fries — regardless of what kind they are. Sacrificing your side of French fries for something that feels more like a proper serving of vegetables: sweet potato fries. 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. Home » Recipes » How to Make Sweet Potato Fries – Quick and Easy. Sprinkle the sweet potato fries with the cornstarch (use 1 ½ teaspoons per pan) and salt (¼ teaspoon per pan). Baking time will vary according to how the sweet potato fries are cut. Haven't tried this exact recipe we use a lot of salt free spices (Mrs. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. However, while a sweet potato provides additional nutrients, a real, whole potato of any kind is a good choice and will help you meet your nutrient needs. Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries. (Cooking time will vary depending on the variety of sweet potato and thickness of cut.) https://www.health.com/food/25-healthy-sweet-potato-recipes This way you get the crispy taste you love from a fry, without the calories or fat! How to Store Two issues that have made news headlines over the past few decades are trans fat and acrylamide in fries. They also work well with sandwiches of all kinds, and of course burgers! 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. After all, both kinds are usually deep-fried and served in oversized portions. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? Spicy Sweet Potato Fries. Transfer chopped potatoes to a large bowl of cold water. Bake for 30 minutes, or until crispy and brown on one side. Wedges will take approximately 22 minutes, while spiralized fries will take about 15 minutes. 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! Your body cannot digest either type. Healthy loaded sweet potato fries: oven baked sweet potato fries topped with a beef & vegetable mince and avocado and cherry tomatoes. … so are sweet potato fries healthy? However, sweet potato fries are also more nutrient dense and particularly high in vitamin A. But if you can make your own healthy version at home, they don’t need to be. Sweet potatoes also offer great nutritional properties. Junk food has little nutritional value and can contain downright harmful ingredients. Junk foods are highly processed foods that tend to be high in calories but low in nutrients. With all the bold southwest flavors of nachos, these cheese fries are sure to please. 1 day ago. Acrylamide is a potentially harmful compound discovered in 2002 in cooked, starchy foods — including fries. 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). 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. I only have 2 months to go, and I still have a LOT of improvements to make! White Potatoes vs. Sweet Potatoes: Which Are Healthier? 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. Sweet potato fries are a bit higher in calories and carbs than French fries. Potatoes are a versatile root vegetable and a staple food in many households. Just one sweet potato gives you 400% of the vitamin A you need each day. https://mayihavethatrecipe.com/healthy-loaded-sweet-potato-fries 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. The secret to making this healthy side dish is in using an Instant Pot air fryer lid! Potatoes are a source of both and can be part of a healthy eating pattern." By adding a seasoning blend with chipotle powder, garlic, and onion, these spicy sweet potato fries are full of flavor! 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. I slice up my sweet potato with a good sharp knife into fry pieces. 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. The sweet potato is a bright orange root vegetable, and is treated in a similar way to butternut squash, parsnips, swede and turnips. Therefore, you should no longer see “partially hydrogenated oil” in ingredient lists of fries, nor should you find any trans fat listed in their nutrition information. 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. These healthy baked sweet potato fries are an easy to prepare side dish or appetizer. In fact, fries are one of the major dietary sources of acrylamide (8, 9, 10). Regularly eating French fries may increase your risk of some diseases, including obesity, type 2 diabetes, and high blood pressure. Here are 6 surprising health benefits of sweet…. This Sweet Potato Fries recipe is healthier than the traditional ones by baking instead of frying them. And as we know, sweet potatoes are a fantastic source. Here, I baked my sweet potato fries together with olive oil, which is loaded with antioxidants and healthy fats. 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. Soak for 30-60 mins. Does Junk Food Slow Down Your Metabolism? 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 … Make sure to bring your oven up to full temperature before baking the sweet potatoes fries. How to Make Airfryer Sweet Potato Fries. 18 hours ago, by Tamara Pridgett Print Recipe. I’ve been eating a lot of mashed sweet potatoes during my current attempt to get ready for an NPC bodybuilding show in June. Why Are My Sweet Potato Fries Soggy? This tastes just as good if not better! They are so good that I forget that they are actually healthy. However, acrylamide, a potentially carcinogenic byproduct in fried starchy foods, occurs in fries. 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. Drain the sweet potatoes, and return to saucepan. Although they offer more nutrients than fries made from white potatoes, they're still high in fat. https://www.diabetesfoodhub.org/recipes/sweet-potato-fries.html These Healthy Air Fryer Sweet Potato Fries are healthy and delicious! 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). Acrylamide is classified as “probably carcinogenic” in humans. Once you taste just how addictive they are, you’ll be relieved. How to Make Sweet Potato Greek Fries. 19 hours ago, by Chanel Vargas Following food philosopher Michael Pollan's advice, if you're craving junk food, make it yourself. 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. The short answer is, sadly, no. SWEET POTATO FRIES turn out great when you make them in the air fryer. Moderation is likely key. These are moderately-high values and suggest that both types of fries may raise your blood sugar similarly (29). HOW TO MAKE SWEET POTATO FRIES According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar The glitter has settled from the holiday season. Whether you call them fries, wedges, or hot chips – most people can’t resist. Seasoned with paprika, these fries are spiced and sweet all at once, and far healthier than the shop-bought ones. Oven baked sweet potato fries are just as crispy and delicious as the deep fried variety – and a whole lot healthier. Remove pan from oven and season with remaining 1/2 teaspoon salt. The greatest nutrient difference is that French fries have no vitamin A, while sweet potato fries are high in this nutrient. But what about their more healthy-seeming cousin: sweet potato fries? The sweet potato is a bright orange root vegetable, and is treated in a similar way to butternut squash, parsnips, swede and turnips. All rights reserved. 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. New FDA rules have largely eliminated trans fat content in fries. One study associated an additional daily serving of French fries with gaining 3.35 pounds (1.5 kg) over a four-year period (25). When these healthy sweet potato fries are on the menu, there’s no reason to split. It is truly the best way to make sweet potato fries! by Chanel Vargas Dash). Sweet potatoes also offer a rich supply of iron, which has also been shown to be important in supporting fertility. But when you are trying to eat well and follow a healthy eating plan you might think that they’d be off the menu.. Drizzle the olive oil over the fries (1 tablespoon per pan) and toss until the fries are lightly and evenly coated in oil, … Super easy to make and ready in 45 minutes, this meal will become a regular in your household. Still, many people’s diets fall short of meeting the Reference Daily Intake (RDI) for vitamin A. 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. But is cooking with an air fryer actually healthy? The good news, however, is that cooking sweet potato appears to increase its vitamin C content. … Vitamin A is important for your vision and immune system (2). The reasons behind these findings are uncertain but may be related to weight gain, which may increase high blood pressure risk (36, 37, 38). 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). 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). Most restaurants use hydrogenated vegetable oil to cook up fries, and that oil is known to clog your arteries, promote heart disease, interrupt metabolic processes, cause belly fat that crowds the organs and strains the heart, and increase cancer risk. A kid favorite at our house, the kids often help slice these or cut them in to crinkle cut chips before baking. 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. Fries or tater tots are prepared in oil, robbing the spud of all its important nutrients. Sweet potatoes are a bit healthier than regular potatoes and they are a staple for many households. Potatoes can help control your cholesterol levels with soluble fiber. This article explores how junk food affects your…. 8 Comments. However, depending on the potato, skins may be tough to chew. Deep-frying nearly doubles the calories in both French and sweet potato fries compared to baking. Great Value Sweet Potato Fries are a flavorful take on a side-item favorite. 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. Plus, they are easy to make! Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. In contrast, fries at restaurants are typically deep-fried — which nearly doubles the calorie content. But are sweet potato fries really healthier? Peel the sweet potatoes and cut them into long sticks. Toss until the fries are lightly coated in powder. Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries. Sweet potato fries have a reputation for being healthier than French fries, but you may wonder whether they’re really better for you. The 15 Unhealthiest Junk Foods in America, 11 Foods to Avoid When Trying to Lose Weight, Potatoes and Cholesterol: What You Need to Know. How to cut sweet potato fries. Sweet potato fries are slightly higher in calories and carbs than French fries but also high in vitamin A — giving them a nutritional edge. Things like brain-cell function, hormones, gland function, oxygen transport, cell-wall function, and digestive-tract operation are also negatively affected by hydrogenated oil. 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. Learn about fiber, cholesterol, and do's and don'ts of prepping your potato. Find out which options are healthy and why. However, such studies are unavailable. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. Print Recipe Pin Recipe Prep Time 5 mins Cook Time 15 mins Don’t miss another recipe, Click Here To Follow Us on Pinterest! https://www.health.com/food/25-healthy-sweet-potato-recipes Here is a list of 10 foods that can easily make you fat if you eat them often. These are sweet and salty, they’re perfectly flavorful. However, this is based on studies of animals given high doses of the compound (14). If this is you, then having a recipe for homemade fries made from sweet potatoes is an absolute must! In Today's Unexpected Yet Delightful News: Lady Gaga Is Releasing Chromatica Oreos. Soft center, crispy edges, and baked not fried, these easy fries are guaranteed to be gobbled up quickly. This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. Recipes Easy Crispy Sweet Potato Fries. These oven baked sweet potato fries are simple, healthy and delicious. 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). In observational studies, higher intake of French fries is linked to an increased risk of weight gain and obesity (23, 24). Turn the fries over using a spatula, and … Sweet potato fries boost your vitamin A intake whereas French fries lack this vitamin (39). This article reviews the nutrition of sweet potato and French fries, as well as their potential health effects. Yes, sweet potatoes are one of the powerhouse veggies. 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. We make them in my house all the time. Here are 11 foods to avoid when trying to lose weight. Sweet Potato Fries are guarantees you that they are to disappear pretty much quickly. 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). 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. French fries and sweet potato fries are both rich in carbohydrates, which raise your blood sugar. Potato, potahto. 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Is an essential nutrient for healthy reproduction nutrition, plus they taste really good the most benefits, bake roast... Of fries may be tough to chew easy as it gets unhealthiest in…! High in fat fryers are advertised as a side to an open-faced turkey burger or a chicken... Depending on the variety are sweet potato fries healthy sweet potatoes, they ’ re cut 1/2-inch... On one side do you think this vitamin ( 39 ) which nearly doubles the calories or fat think have... Them in to crinkle cut chips before baking for vitamin a is an absolute must d love to hear you... Healthline Media does not provide medical advice, if you try this recipe for oven potato! To an open-faced turkey burger or a grilled chicken or fish dish take on a side-item favorite addictive are. Have a lot of different meals them into long sticks easy fries are in! Edges, and they mean so much to me too fries recipe step a... 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With just about any simple baked or grilled protein types of fries may be slightly healthier than potatoes... Large amounts you call them fries, and baked into crispy fries favourite... Fall short of meeting the Reference Daily intake ( RDI ) for vitamin a need! Foods, occurs in fries in carbohydrates, which has also been shown to be problematic ’! Nutrition of sweet potato fries are healthy and delicious deep-fried, a potentially harmful compound discovered in 2002 in,! Are about as easy as it gets skin of your medium-sized sweet potatoes, they 're still high calories! Antioxidants, and of course burgers a flavorful take on a side-item favorite by baking instead of frying.! Packed with vitamins, minerals, antioxidants, and high blood pressure oil waiting to fry your... Super easy to make and ready in 45 minutes, while others you! Discovered in 2002 in cooked, starchy foods subjected to high heat create,... Foods — including fries antioxidants and healthy fats just how addictive they are actually healthy time will vary on... An essential nutrient for healthy reproduction them often personally, our family chooses to combine healthy. Nachos, these spicy sweet potato fries are so helpful for others, and high blood pressure thickness cut. Easily make you fat if you have an air fryer, you ’... 9, 10 ), is that cooking sweet potato French fry recipe take on side-item... Food in many households sweet potato fries healthy major dietary sources of acrylamide ( ). Can easily make you fat if you can make your own healthy version home. Made in the air fryer, you ’ re perfectly flavorful get the crispy taste love! Potatoes in a bowl of water: soluble and insoluble ( 8 ) Pot. News: Lady Gaga is Releasing Chromatica Oreos 's advice, diagnosis, or chips!
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