Whether you’re a fan of sweet potato fries or are interested in getting some healthy fries, you should know some of the nutritional facts about them. You should also know about the glycemic index, ingredients, and the carbohydrate content.
Ingredients
Using the correct ingredients can turn sweet potatoes into crispy fries, perfect for snacking or serving with dinner. The ingredients are not difficult to come by, but they do make a difference.
One of the best ingredients for sweet potato fries is cornstarch. The starch absorbs moisture and helps the fries get crisp. It also helps the fries stay crispy during baking.
Another ingredient for crispy fries is oil. Olive oil is recommended for flavor, but other options exist. You can use soybean oil for a healthier option. If you prefer, you can use extra virgin olive oil for a more robust flavor.
You can soak your sweet potatoes for a longer period of time, or you can skip this step. Either way, soaking your potatoes in cold water for a short time is beneficial, as it releases excess starch and prevents overcooking.
After soaking your potatoes, wipe them dry. You can also slice them up and freeze them until you’re ready to use them. Afterwards, they can be tossed in a spice mix for a quick and easy side dish.
In the recipe, cornstarch is combined with spices and oil for a flavorful coating. The cornstarch can also help the fries stay crispy during baking.
The other ingredients that make up a good seasoning include salt, pepper, garlic powder, and onion powder. For a more southwest flavor, try using cumin and paprika. You can also use chili powder instead of cayenne pepper. You can also add some fresh herbs to the mix for a final touch.
These crispy sweet potato fries are perfect for a quick, healthy side dish. They’re easy to make and a breeze to clean up. They keep well in the fridge for up to four days. You can even make them in advance, and reheat them in the oven.
Sodium content
Depending on the preparation, sweet potato fries and French fries have different nutritional profiles. But both foods are high in fat and calories. So it’s important to know how to prepare them.
Both fries are fried in oil. However, the nutritional content of sweet potato fries is higher. They also contain higher amounts of dietary fiber. They also contain vitamin A. This is important for eye health and maintaining the immune system.
Sweet potatoes also contain vitamin C and iron. They are high in potassium. This helps control blood pressure and prevents high cholesterol. The fiber in sweet potatoes also helps keep your bowels moving and prevents you from gaining weight. They also have a low glycemic index. This is a good thing for diabetics.
If you’re looking for a healthier option, consider baking sweet potato fries instead of deep-frying them. It’s also a good idea to use a non-stick pan. This will make the fries much crisper. You can season them with garlic powder, basil or Italian seasonings.
Compared to french fries, sweet potato fries are slightly higher in calories and fat. The fat content is also dependent on the type of oil used. But sweet potatoes are high in vitamin A and fiber.
One serving of baked sweet potato fries has 125 calories, 4 grams of dietary fiber and 108 milligrams of sodium. That’s about half the sodium content of french fries. They also contain 2 percent of the daily value for calcium and dietary fiber.
Sweet potato fries are also a good source of potassium. They also contain vitamin A, which is important for maintaining vision and helping new red blood cells to develop.
Carbohydrate content
Whether you’re looking for a new diet or just a way to boost your vitamin A intake, you’re probably wondering how the carbohydrate content of sweet potato fries compares with that of French fries. It’s important to understand that the two are similar in calories and macronutrients, but they also vary in fat and sodium content.
One serving of sweet potato fries contains 140 calories and about 3 grams of fat. A medium serving of French fries contains 410 calories and 58 grams of carbohydrate.
Both sweet potatoes and French fries contain vitamin A, but the former is more nutrient-dense. Sweet potatoes also contain more potassium.
While both types of fries can raise blood sugar levels, the sugar spike is less likely to occur with sweet potatoes. Sweet potatoes also contain a higher amount of fiber.
While the carbohydrate content of sweet potato fries is higher than that of French fries, the sodium content is only slightly higher. For instance, a serving of sweet potato fries contains 108 milligrams of sodium compared to 58 milligrams in a serving of French fries.
Another difference is the glycemic index. Both types of fries have a moderately-high glycemic index. This means they raise blood sugar levels similarly.
In addition, both types of fries are high in fat. Whether or not you choose to eat sweet potatoes, you can add more nutritional value to your diet by baking them instead of frying them.
Sweet potato fries are high in vitamin A, but they are also rich in potassium and fiber. These nutrients are especially important for those with cardiovascular problems or kidney disease.
Sweet potatoes are an inexpensive and healthy food option. While they can be high in calories and sodium, they also provide a wealth of antioxidants.
Healthy fats
Depending on how sweet potato fries are prepared, they can offer extra health benefits. They are high in fiber and have a lower glycemic index. This helps stabilize blood sugar after meals and prevents high cholesterol. They also provide a good source of potassium, which helps to maintain blood pressure. They also contain vitamin A, which helps to keep the immune system functioning properly.
One serving of sweet potato fries contains 3 percent of the daily value for iron. They also contain 6 percent of the daily value for potassium.
A 5-inch sweet potato contains 18,443 international units of vitamin A. This vitamin helps the body produce new red blood cells. It is also helpful in promoting healthy skin. It is also known to reduce the severity of the common cold. It also helps maintain the proper function of the eyes.
Another benefit of sweet potatoes is that they have antioxidant properties. This vitamin helps to fight free radicals, which can contribute to various health issues. It also protects against heart disease.
There is a high concentration of beta-carotene in sweet potatoes. This vitamin breaks down in the body to produce two molecules of vitamin A. The orange flesh of sweet potatoes also contains sporamin protein. Sporamin protein helps to heal the potato plant.
Although french fries are high in sodium, they also contain a lot of potassium, which helps to maintain proper blood pressure levels. There are also a few dietary fibers in french fries. The dietary fiber helps to stabilize blood sugar after meals and helps to prevent high cholesterol.
Some studies have shown that french fries are unhealthy for your heart. The trans-fat in french fries can negatively impact your heart health.
Glycemic index
Those with diabetes may be able to benefit from sweet potato fries. These fries have a low glycemic index (GI) and are packed with fiber. They also contain vitamins A and C.
The glycemic index is a measure of how quickly a food increases blood glucose levels. High-GI foods can cause blood sugar to spike, leading to fatigue, cravings, and binging. Low-GI foods, on the other hand, release their sugar slowly, preventing spikes.
There are several factors that influence the glycemic impact of a food. Some of these factors include the size of the food, the cooking method, the number of calories, and the added ingredients. The glycemic index of sweet potatoes is 54.
Depending on how you prepare them, sweet potato fries can have additional health benefits. For instance, they may be a good source of potassium. You can also toss them in cornstarch for a more crisp texture.
The glycemic index of sweet potato fries is lower than that of regular french fries, but they also contain more calories. This isn’t necessarily bad, but it can lead to weight gain.
Sweet potatoes may not be the best choice for diabetics, but they are a good option for those who need to watch their weight. They are a good source of potassium, which works in conjunction with sodium to maintain healthy blood pressure.
In addition, sweet potatoes are packed with vitamins A and C. They also contain fiber, which helps lower the risk of heart disease.
Sweet potatoes have a low glycemic impact, and they are also packed with antioxidants. A recent study published in Nutrition Journal found that baked sweet potato fries may be a better choice than fried.