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Baked Vs boiled sweet potato: Which one is healthier for you?

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One of the best things about the winter season is that we get to indulge in comforting food. One such food that not only tastes good but also adds to your overall nutritional intake is sweet potato. Did you know that sweet potato is loaded with all essential nutrients like dietary fibre, vitamin C, B vitamins, minerals, and more? But what is the best way to cook sweet potatoes? Well, we are comparing two ways of cooking sweet potatoes: baked vs boiled to help you out.

Let’s find out which one is better for your health! To put you out of the dilemma, Dt Neha Pathania, Chief Dietician at Paras Hospitals, Gurugram, Haryana, explained it all to us.

Health benefits of sweet potatoes

Dt Pathania points out that both, sweet potatoes and ordinary potatoes can be included in a healthy diet. However, sweet potatoes typically have a higher level of vitamin A than regular potatoes.

Also Read: This sweet potato chaat recipe is a perfect ‘jhatpat chatpat’ weight loss snack!

Did you know sweet potatoes contain about 50 per cent more fibre than in a white potato? “Moreover, sweet potatoes have a low glycemic index than ordinary potatoes, which means they are less likely to increase your blood sugar levels,” she adds.

sweet potato
Boiled sweet potatoes vs baked sweet potato for health! Image Courtesy: Shutterstock

Baked sweet potato Vs Boiled sweet potato

While sweet potatoes are the perfect warm and comforting dish for the winter season, it is certainly one that you cannot prepare in a jiffy. Boiled or baked sweet potato can take hours to cook properly, regardless of how amazing the results are! So, if you are putting that much effort into cooking sweet potatoes, you might as well choose the method that is better for your health.

Dt Pathania told us about the differences between baked and boiled sweet potatoes.

Which one improves texture?

Dt Pathania: Although boiling softens sweet potatoes, it doesn’t do much to improve their flavour. Roasting sweet potatoes in the oven whole or cut into cubes caramelises the starchy flesh of the potatoes, making them sweeter and giving them a velvety texture.

Which one is good for blood sugar levels?

Dt Pathania: The glycemic index (GI) value is the value used to measure how much certain foods raise your blood sugar levels. The GI of sweet potatoes can range from 44 to 94, depending on the variety and method of preparation. Due to the starches’ tendency to gelatinize after cooking, baked sweet potatoes often have a substantially higher GI than boiled ones. Regular potatoes have a variable GI as well.

Also Read: Low GI foods to reduce the risk of type 2 diabetes

Which one contains higher calories?

Dt Pathania: There are roughly 160 calories in a baked potato weighing 173 grams and a baked sweet potato weighing about 180 grams. Each one has 4 grams of protein and 37 grams of carbs. However, neither of the potatoes contain any fat.

Calories in sweet potato
Calories in boiled and baked sweet potato. Image Courtesy: Shutterstock

Which one contains nutritional value?

Dt Pathania: Both varieities of sweet potatoes contain equal levels of magnesium, phosphorus, copper, zinc, and iron. Boiled sweet potatoes have a modest advantage in calcium content as well. However, a baked potato has 926 milligrams of potassium compared to a sweet potato’s 855 mg.

Which is a better alternative in general?

Dt Pathania: As an alternative to baked or mashed potatoes, boiled potatoes are frequently used to produce sweet potato fries. Additionally, it can be puréed and added to desserts and soups. It is typically often prepared into a sweet potato pie or served as a casserole with marshmallows or sugar.



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