6 Surprising Health Benefits of Sweet Potatoes, 7 Health and Nutrition Benefits of Potatoes. Return to oven for 4-5 mins or until cheese has melted. Air Fryer Sweet Potato Fries. So, be sensible and put away your boiling oil (and your flipping cornflour) and turn on your oven instead. To make ONE SERVING: Top 1 cup sweet potato fries with 1/4 cup cheese, 1/4 cup … Print Email Ingredients: Measure: Wesson® Canola Fry Oil ... Scallions, 1/4-inch sliced. Loaded with crispy bacon, onion, cheese & fresh tomato. 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). Author Eat … Prep the toppings while the fries … Meanwhile, make the cashew sour cream. This article reviews the nutrition of sweet potato and French fries, as well as their potential health effects. The perfect weekend treat! 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. Return to oven for 4-5 mins or until cheese has melted. While sweet potato fries may be slightly healthier than French fries, neither is healthy if eaten in large amounts. Cook for 2-3 mins or until onion is tender. However, such studies are unavailable. In a world where plain French fries can carry upwards of 350 calories per serving, this nutritional profile is pretty darn impressive. Related Sweet Potato from Texas Roadhouse: Donât miss out. Nutrition Facts per 1 serving: 150 calories, 20 grams carbs, 2 grams protein, 7 grams fat The greatest nutrient difference is that French fries have no vitamin A, while sweet potato fries are high in this nutrient. In the meantime, heat chili in a small saucepan for 5-6 minutes, or until hot and steaming, then set aside. Calorie breakdown: 22% fat, 74% carbs, 4% protein. 400 Sweet potato fries • Calories However, acrylamide, a potentially carcinogenic byproduct in fried starchy foods, occurs in fries. However, it’s likely still wise to limit your intake of deep-fried foods, as two studies suggest that small amounts of trans fat may form when oil is repeatedly used in a deep fryer (6, 7). Regularly eating French fries may increase your risk of some diseases, including obesity, type 2 diabetes, and high blood pressure. One study associated an additional daily serving of French fries with gaining 3.35 pounds (1.5 kg) over a four-year period (25). Does Junk Food Slow Down Your Metabolism? New FDA rules have largely eliminated trans fat content in fries. Like Peanut Butter? The baked sweet potato fries are loaded with nutrients ( vitamin A, B, C, … I started the business after trying to lose the weight after my first pregnancy and now I can proudly help other mums do the same. Be sure to keep an eye on them. Add them to a baking sheet and toss with 1 tbsp vegetable oil and a pinch of salt and pepper. Absolutely delicious! 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. Dump sweet potato strips onto the baking sheet and coat with olive oil and salt. Arrange the sweet potato matchsticks in a single layer over the prepared trays, leaving space between them. Drain Rio Luna Diced Green Chiles in a strainer. For the last 5 minutes, broil the sweet potato fries to get extra crispy! These loaded Mexican sweet potato fries are the bomb. A perfect Whole30 dinner or Whole30 side dish, you need this in your rotation. Pressed to pick one, Goodson gives sweet potatoes the nod for their beta-carotene. 365 For me sweet potato fries are pure soulfood and an all-time favorite. As I’m not fan of greasy, high-calorie food, I made a light and healthy fries version. ","When sweet potato is ready remove from oven and place in an ovenproof serving bowl. 22 grams • Carbs You can make your own chilli sauce or use shop-bought. Two issues that have made news headlines over the past few decades are trans fat and acrylamide in fries. 18 grams There are 490 calories in 1 serving (7.1 oz) of White Castle Loaded Sweet Potato Fries. There are 410 calories in 1 side order of Outback Steakhouse Sweet Potato, with toppings. However, sweet potato fries are also more nutrient dense and particularly high in vitamin A. Spread sweet potato fries on the sheet pan in an even layer. If you’re making fries from scratch, you can reduce acrylamide formation by avoiding refrigerating potatoes, baking instead of frying, soaking potato slices in water for 15–30 minutes before cooking, and heating them just until golden, not brown (12, 13, 21, 22). 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. Air fryers are advertised as a healthy, guilt-free way to enjoy fried foods. But don’t assume that baked potatoes are any better than fries, especially if they’re loaded with butter and sour cream. HOW TO MAKE LOADED SWEET POTATO FRIES. Coat with half the olive oil and spread over prepared tray. ","Cut sweet potato into wide chip shapes. But what they do expect is to get a mouthful of deliciousness and these Loaded Sweet Potato Fries, I’m happy to report, deliver in abundance. Detailed nutrition information is most readily available for store-bought, frozen fries. Spread fries out into a single layer. People often consider deep-fried foods unhealthy, but it depends partially on the type of oil used. Fries for dinner can actually be a healthy choice when made like this.. Preheat oven to 180C. Potatoes are a versatile root vegetable and a staple food in many households. Thus, I baked them in the oven. 22 grams • Carbs 10 grams Some foods are more fattening than others. This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider. This drizzle of dressing really is my game changer; this takes these fries over the top and brings everything together. © 2005-2020 Healthline Media a Red Ventures Company. After all, both kinds are usually deep-fried and served in oversized portions. | Google Play and the Google Play logo are trademarks of Google LLC. The cotija on top adds a salty note. Junk food has little nutritional value and can contain downright harmful ingredients. We have an amazing team of 10 writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content. Slice up your sweet potatoes, toss them casually in oil and some seasoning, lay them out on a tray and let them do their thing. If you’re a huge fan of tomato sauce based food, then why not make a big batch enough to last the week? Potatoes can help control your cholesterol levels with soluble fiber. Still, a typical intake through a normal diet is unlikely to be problematic. Acrylamide is a potentially harmful compound discovered in 2002 in cooked, starchy foods — including fries. Preheat oven to 425°F. Add toppings. Trim ends of sweet potatoes and cut into 1/2" thick strips. But you DON’T…Read more, Here at The Healthy MummyÂ HQ we are all busy mums like you. Cut the sweet potatoes into wedges. 11 grams This gives you more control over your serving size and helps limit your calorie intake. 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. Junk foods are highly processed foods that tend to be high in calories but low in nutrients. Delicious recipe ideas plus fitness tips and support, delivered to your inbox. 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). Then youâll LOVE these Peanut Butter Fudge bars. 48 grams Line a baking tray with baking paper. 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). Join the 28 Day Weight Loss Challenge for thousands more great recipes like this one. Loaded Vegan Sweet Potato Fries, are not only low fat/carb/sugar but also vegan, vegetarian, diabetic-friendly and gluten-free. You can go with fried sweet potato for fewer calorie consumption without affecting your … Vitamin A is important for your vision and immune system (2). These loaded sweet potato fries are topped with BBQ chicken, feta, cheese, green onions, and cilantro. 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. Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. Additionally, a review of eight studies linked each daily 5.4-ounce (150-gram) increase in the consumption of French fries with a 66% higher risk of type 2 diabetes (31). In a large bowl, add your sweet potatoes and coat with grapeseed oil, sea salt, black pepper, maple syrup, and cinnamon. Heat remaining oil in a frying pan over medium high heat and add the beans and red onion. It’s uncertain if regularly eating sweet potato fries would similarly increase disease risk. Youâll see results in 28 days while saving money and eating delicious family-friendly food. There are 309 calories in 1 potato of Texas Roadhouse Loaded Sweet Potato. Fry sweet potato fries for 3 minutes until crisp and hot. The result is Tex Mex loaded sweet potato fries - seasoned fries topped with vegan cheese, guacamole, cashew sour cream, beans, onion and corn. You'd need to walk 114 minutes to burn 410 calories. Sweet potato fries are slightly higher in calories and carbs than French fries but also high in vitamin A — giving them a nutritional edge. Mimi Newman. 1 cup Directions To make SWEET POTATO FRIES: Preheat fryer to 375°F. In observational studies, higher intake of French fries is linked to an increased risk of weight gain and obesity (23, 24). For the Sweet Potato Fries: 3 20 ounce bags of heated Alexia® Crinkle Cut Sweet Potato Fries 3 20 ounce bags of heated Alexia® Crinkle Cut Sweet Potato Fries; 16 ounce can of Rosarita® … Amount Per Serving: Calories: 916 Total Fat: 86g Saturated Fat: 19g Trans Fat: 0g Unsaturated Fat: 63g Cholesterol: 101mg Sodium: 814mg Carbohydrates: 26g Fiber: 7g Sugar: 6g … While sweet potato is cooking, rinse and drain the kidney beans. Founder of the Healthy Mummy brand and passionate about empowering mums to live a healthier life. Cut sweet potato into wide chip shapes. … Though most studies on acrylamide levels in fries have tested French fries, this compound also forms in sweet potato fries and is what makes fries brown (13). Top with chopped avocado and coriander to serve. 1 sauce, 5 meals! Loaded Sweet Potato Fries Bites Arrange the potato circles in a baking tray lined with parchment paper and drizzle some olive oil. This article explores how junk food affects your…. 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). Top with bean and onion mix and grated cheese. They keep you going in between meals and can often stop…Read more. Deep-frying nearly doubles the calories in both French and sweet potato fries compared to baking. 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. These sweet potato dirty fries are so dirty you will never look at a sweet potato the same way again! Transfer the coated sweet potatoes fries to the lined baking sheet in a single layer and space them apart as much as you can. Sweet potato fries are baked crispy and topped with plenty of No Sugar Hickory Smoked Bacon, dairy-free cheese sauce, … Each savory serving clocks in at just 125 calories and 4 grams of fat. Bake in pre-heated oven for 18-22 minutes, or until crispy. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. Calorie breakdown: 22% fat , 74% carbs, 4% protein. The meal prep recipe that will last you all week! Cook for 2-3 mins or until onion is tender. © 2020 The Healthy Mummy. Sweet potato fries are a bit higher in calories and carbs than French fries. However, this is based on studies of animals given high doses of the compound (14). So amazingly delicious and incredibly messy too! Like Fudge? 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). Still, many people’s diets fall short of meeting the Reference Daily Intake (RDI) for vitamin A. Sweet potato fries boost your vitamin A intake whereas French fries lack this vitamin (39). ... Calories 404 Calories from … 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). There are 309 calories in 1 loaded potato of Logan's Roadhouse Loaded Sweet Potato. 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. Instead, combine a packet of powdered Ranch mix with Greek yogurt for some … Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Healthline Media does not provide medical advice, diagnosis, or treatment. See method. They also offer these 7 health and nutrition benefits. These loaded Mexican sweet potato fries are reminiscent of elotes. We came up with this healthy loaded sweet potato fries recipe as a way to make snacking time a little more nutritious. Loaded Fries Brochure. 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. 29 grams All Rights Reserved. Preparing Perfect Fries. Cook Time 20 mins. Fries for dinner can be healthy when made like this. These loaded sweet potato fries are easy to make and packed with goodies! This recipe contains 397 calories per serve and costs $3.05. These Whole30 loaded sweet potato fries will shock you by how good they are. However, regular white potatoes work just as well, or do a combo of white and sweet potato fries! Sweet potato fries have a reputation for being healthier than French fries, but you may wonder whether they’re really better for you. Total Time 25 mins. Our website services, content, and products are for informational purposes only. 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