Sweet Potato vs. White Potato

sweetpotatochips_6454A friend once asked me why I choose sweet over white potatoes if sweet potatoes have more sugar?

Despite their name, they don’t!

On the glycemic index compare 45 to 75-100 on the white potato.

Sweet Potatoes are also richer in anti-oxidants. The deeper the color of flesh, the greater the antioxidant content.  If you can’t see the flesh buy the variety with the darkest skin.sweet potato salad

A note on cooking these sweets…Steaming, roasting or baking them can double their anti-oxidant value while boiling reduces it.

One sweet potato delivers 438 percent of your daily value of Vitamin A, eye health, while a single spud serves up none.  They also provide a third more vitamin C, has more fiber and has fewer calories and carbs.

Clearly the sweet potato takes root.

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Reference information for this blog post from “Eating on the Wild Side: The Missing Link to Optimum Health”  – Jo Robinson

18 Million pounds of POTATO chips on Super Bowl Sunday – gone : O !!!!

SWEETFRIES5964We consume eighteen million pounds of potato chips on Super Bowl Sunday alone!  We eat 7.5 billion pounds of French fries a year!

It’s no wonder POTATOES have gotten a bad rap for being a high-glycemic food.

This means that we digest sugars so rapidly that they give us a sharp rise in blood glucose. We are not designed to handle this sugar rush so we end up overweight, pre-diabetic, which can lead to Type 2 diabetes and that leads to a multitude of other diseases.

Our bodies function best when you eat low-glycemic foods that release their sugar over a short span of a few hours rather than in a short burst.

Potatoes are not necessarily bad for you. They are unprocessed, whole foods and can become a nutritious part of your diet as a great source of potassium, vitamin C and high in B2, B3 and folic acid.

Here are some tricks to tame the sugar rush of high glycemic potatoes:

•If you cook potatoes and then chill them for about 24-hours before you eat them, they are magically transformed into a low- or moderate-glycemic vegetable.

The cool temperature converts the potatoes’ rapidly digested starch into a more “resistant “starch that is broken down more slowly. This can reduce your blood sugar response by as much as 25 percent.

•Adding fat to potatoes or cooking them in fat also slows down the digestive process.

French fries produce a smaller increase in blood sugar than baked or steamed potatoes.

HELLO FRENCH FRIES : D!!!

•And, sprinkling fries with vinegar slows down digestion even more.  BONUS

Blue, red & purple potatoes offer the most antioxidants & health benefits.

I am NOT suggesting you run out and get fast food fries.  I am however suggesting you prepare them yourselves and still enjoy this tasteful treat while reaping the nutritional benefits from the spuds.

Sweet treats on the next blog…see you there.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Reference information for this blog post from “Eating on the Wild Side: The Missing Link to Optimum Health”  – Jo Robinson