Beetroot and sweet potatoes are both nutrient-rich superfoods, packed with a variety of health benefits. They are rich in fiber, vitamin A, and other nutrients that help boost overall health. But when it comes to which one is healthier out of the two and how much one should consume, it is always a matter of debate. Let us compare their benefits and nutritional profiles and find out which one makes for a healthier choice.
Nutritional value of beetroot
Per 100 gms of boiled beetroot contains 43 calories, 9.6 g carbs, 2.8 fiber, 6.8 g sugar, 20 % DV vitamin A, and 325 mg potassium
Benefits of beetroot
Beetroot contains nitrates that help improve oxygen use and it also helps lower blood pressure by relaxing blood vessels. It is said that betalains found in beetroot helps aid liver function and reduce inflammation and the rich amount of folate and iron found in beetroot makes it great for the brain and blood.
Nutritional value of sweet potato
Per 100 gms of boiled sweet potato offers 86 calories, 20.1 g carbs, 3.0 g fiber, 4.2 g sugar, 283% DV vitamin A, and 337 mg potassium.
Benefits of sweet potato
It is rich in vitamin A, which makes it excellent for eye health and immunity. Sweet potato is higher in carbs, and its low glycemic index makes it diabetes-friendly in moderation. It is also said to have gut-friendly fiber, which helps with digestion and keeps you fuller longer. It is also rich in beta-carotene and polyphenols.
What study says?
According to study, beetroot is a functional food, and betalains in beetroot scavenge free radicals, reduce oxidative and nitrative stress, prevent DNA damage, and inhibit LDL oxidation. It is also proven that dietary nitrates in beetroot convert to nitric oxide in the body, which improves blood vessel dilation, lowers blood pressure, and enhances endothelial function. It is also mentioned in the study that beetroot extracts protect against liver and kidney damage by reducing oxidative stress and inflammation markers.
It is mentioned in the study that sweet potato helps improve insulin sensitivity and help regulate blood sugar levels. According to study, sweet potatoes also contain flavonoids and carotenoids that help lower LDL cholesterol, reduce inflammation, improve endothelial function, and decrease blood pressure.
Which is healthier?
If we look at the nutritional profiles of both the foods, for endurance, heart health and detoxification, beetroot makes for a better choice. And for eye health, immunity, and sustained energy, sweet potato has an upper hand. Sweet potato has an edge over beetroot for fiber and fullness too. They both make for healthy food options, hence adding both in daily diet in different dishes is a wiser option.
How much should one eat?
1/2 to 1 cup of beetroot, which is about 80-100 gms per day, is safe and effective for blood pressure or stamina. And one can consume it in the form of juice, cheela, salad, paratha, tikki, or even sabzi.And when it comes to sweet potatoes, 1/2 to ¾ cup, which is about 120 gms daily is ideal for an adult body. It can be consumed in the form of salad, soup, roti, paratha, or even baked chips.Thumb and Embed Images Courtesy: istockDISCLAIMER: This article is based on information from the public domain and/or the research we refer to. Always consult your health practitioner before starting any routine.