Are Sweet Potato Fries Healthy?

Picture this: you’re out for dinner at your favourite restaurant. When it comes to your turn to order do you keep it simple with regular fries(or chips if you’re trying to stay true to your British roots) or do you push the boat out by ordering a basket of sweet potato fries? It may not seem like the biggest decision – after all, literally anything else is more important than this – but this choice could arguably make or break your meal. While regular chips are pretty much unbeatable, there is something to be said for the humble sweet potato fry. However, you might be asking yourself if sweet potato fries are healthy before you take the plunge – if that’s the case, read on.

Before we decide if sweet potato fries are healthy or not, it’s important to recognise that this well-loved vegetable comes with a wealth of nutritional benefits. Sweet potatoes come jam-packed with fibre, vitamins, minerals, and antioxidants. In fact, just one 200g serving of baked sweet potato contains 213% of your vitamin A DV (daily value), 44% of your vitamin C, and 34% of your vitamin B6. Sweet potatoes are also rich in antioxidants that help to protect your body from free radicals, unstable molecules that can trigger inflammation that leads to chronic illnesses such as cancer and heart disease. Also, the antioxidants in sweet potatoes have been linked to increased gut health, lowering the risk of diseases such as IBS (irritable bowel syndrome) and diarrhoea.

The difference between baked and fried sweet potato fries is pretty hefty. You probably already know this by now, but fried food tends to be a lot higher in fat and calories. For example, one 138g baked potato contains 128 calories, while the same amount of chips contains 431 calories. As you can see, frying your potato vastly increases the negative health impacts, as eating an excessive amount of fried food can result in health complications such as inflammation, weight gain, heart disease, gut disorders, and cancer. However, there’s no denying that fried food is absolutely delicious, so don’t be put off from eating it in moderation as part of a balanced diet.

So, when it comes to the health comparison between baked versus fried sweet potato fries, it’s pretty obvious that baked is the way to go if you’re someone that’s concerned whether sweet potato fries are healthy. Baking your sweet potato fries will actually enhance certain nutrients and can make the protein in some food easier to digest while frying essentially cooks off a lot of nutrients by absorbing them in oil.

You might have already guessed, but there are some healthy cooking methods for sweet potato fries that you really don’t want to miss out on. And before we get into it, we’re sorry to say that frying isn’t one of them. While frying chips in a great big vat of bubbling oil gives them that crunch we’re often craving, there’s no way around the fact that frying is probably not the best way to go if you’re wondering if sweet potato fries are healthy. Instead, baking them in the oven is a great way to retain all of that valuable sweet potato nutrient goodness while making sure they’re equally as delicious. Just preheat your oven to 180°C, slice your sweet potatoesinto thin batons and toss them in salt and olive oil, then place them in a baking tray. Whack them in the oven, flipping regularly, for about 35 minutes.

The best thing about sweet potato fries is that they can be absolutely drenched in seasoning and toppings. And if you’re wondering if sweet potato fries are healthy, here are some extra ingredients that might help to make up your mind. Firstly, the basics: a combination of salt, garlic powder, cayenne pepper, and black pepper makes an excellent addition to a batch of crispy baked sweet potato fries. You really can’t go wrong with garlic in any shape or form, especially when paired with that tangy hit you get from a dash of cayenne pepper.

However, we have the toppings for you if you’re someone who wants to push the boat out a bit. If you’re wondering if sweet potato fries are healthy, we have news for you: they can be. Load them up with some drained and rinsed beans of your choice (we’re talking black beans, cannellini beans, butter beans, etc), halved cherry tomatoes, diced onion and jalapeño, fresh coriander, avocado, and soured cream. Basically, take everything you love about nachos, load it onto a pile of baked sweet potato fries, and Bob’s your uncle. This is such a good way to up your vegetable intake without having to sacrifice one of the tastiest ingredients in the world – namely, the potato.

While the sweet potato is packed with fibre, vitamins, minerals, and antioxidants, the beans are a great source of iron and protein, while the fresh vegetables make great sources of vitamin C, folate and potassium. Indeed, even soured cream is high in vitamin A, making it essential for the maintenance of bone and dental strength. In other words, pile up your sweet potato fries with delicious vegetables and legumes if you’re trying to make healthy choices that leave you feeling full and satisfied.

Frustratingly, most diets tend to advise against eating carbs such as sweet potato fries. Popular diets such as ketogenic and Atkins suggest that carbohydrates should be avoided altogether to benefit your health. However, the Mediterranean diet isn’t low in carbs or fat, suggesting this might be a good one to follow if you’re wondering if sweet potato fries are healthy and would like to incorporate them into your diet. Also, it’s important to note that every food is fine in moderation; in other words, eating sweet potato fries in moderation is absolutely fine as long as you’re following a healthy, balanced diet.

This being said, it’s important to take note of portion sizes if you’re wondering if sweet potato fries are healthy. Fries are often served in oversized portions, resulting in the high-calorie content that they are somewhat infamous for. This means that it’s really important to get your serving sizes correct if you want to incorporate sweet potato fries into a healthy diet; this is easier said than done, though, as there’s no denying that fries are inconveniently moreish. However, as a rule of thumb, it’s safe to assume that one portion of sweet potato fries comes to about 85g, which translates roughly to about 18 fries. This contains about 150 calories, making it a low-calorie option for your plate. However, the small serving size might come as a bit of a shock. So, just be emotionally prepared for that.

Pairing sweet potato fries with balanced meals is a great way to decide if they are healthy. Essentially, you’ll want your plate to contain a healthy balance of protein, vegetables, and carbohydrates, among other things; this means that it’s pretty important to make sure that you pair your serving of sweet potato fries with a hefty portion of vegetables and lean protein such as chicken. A great way to ensure that your plate is balanced is by pairing your fries with a salad. For example, you could serve your sweet potato fries with a Crispy Chilli Chicken Salad, Sumac Chicken & Freekeh, Crispy Rice & Smacked Cucumber Salad, or this Ponzu Soba Salad with Crispy Salmon & Pickles. If you’re getting sick of salads why not cook your sweet potato fries alongside some fish – after all, fish and chips is an absolute classic. This Everything Salmon Rice Bowl would be delicious with some fries as a side, or you could push the boat out with this Charred Sea Bass with Fregola Salad. Whatever you fancy, pairing sweet potato fries with a balanced meal can be a good indicator as to whether sweet potato fries are healthy.

So, if you’re wondering if sweet potato fries are healthy, the answer is a resounding yes. Sweet potatoes are rich in antioxidants, vitamins, fibre, and minerals, making them an excellent addition to your dinner. However, due to their high-calorie content, it’s important to make sure that sweet potato fries are eaten in moderation as part of a healthy, balanced diet.

What makes sweet potato fries a healthier option?

Sweet potato fries are jam-packed with nutrients, vitamins, and antioxidants, making them a healthy midweek dinner option if you’re craving carbs that won’t leave you feeling unhealthy and bloated.

How do sweet potato fries compare to regular fries nutritionally?

If we’re being honest, sweet potato fries and regular fries are pretty similar nutritionally. However, sweet potato fries are higher in vitamin A and other crucial nutrients.

Can sweet potato fries be part of a weight loss diet?

Of course. As long as sweet potato fries are eaten as part of a balanced diet, you can certainly eat them as part of a weight loss diet. Just make sure that you follow serving size suggestions to avoid excessive fat and calorie consumption. Or don’t. We don’t make the rules.

Are there low-fat ways to prepare sweet potato fries?

Baking your sweet potato fries instead of frying them is one of the easiest low-fat ways to prepare sweet potato fries. Just drizzle them in olive oil (or any oil of your choice), whack them in the oven and get on with something else while they bake.

How can sweet potato fries fit into a diabetic diet?

Diabetics can eat sweet potato fries. The fibre found in skin-on sweet potatoes has been shown to reduce blood sugar spikes, suggesting that they are actually beneficial to diabetics.

What are the best spices to use on healthy sweet potato fries?

You can really use whichever spices take your fancy, but we would recommend salt, garlic seasoning, cajun seasoning, paprika and oregano.

Are baked sweet potato fries healthier than fried ones?

Yes. Baking your sweet potato fries retains most of the natural nutrients while frying them increases their fat and calorie content.

Can sweet potato fries be part of a gluten-free diet?

Sweet potatoes are naturally gluten-free, so they are definitely suitable for a gluten-free diet.

What are some creative serving ideas for sweet potato fries?

Sweet potato fries can essentially be used as a base for just about anything – pile them high with guacamole, jalapeños and cheese for a fun take on nachos, or pair them with a nutritious salad to add some carbs.

What is the best oil for cooking sweet potato fries healthily?

Olive oil is great for cooking sweet potato fries as it’s full of unsaturated fat, may protect against chronic disease, and has anti-inflammatory properties, among other things.

How many sweet potato fries make a healthy portion size?

This might come as a bit of a shock, but one serving size of sweet potato fries is thought to be roughly 85g which translates to about 18 fries.

Are frozen sweet potato fries a healthy option?

They can be! As long as they’re eaten in moderation as part of a healthy balanced diet.