Baked Sweet Potato Fries | Small Town Woman (2025)

FAQs

Are sweet potato fries ok for diabetics? ›

Like white potatoes, sweet potatoes are high in carbohydrates. Even so, people with diabetes can eat them in moderation.

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.

Sweet potato fries have fewer total lipid fats than French fries and contain virtually no saturated fats. If you need to closely monitor your cholesterol levels, sweet potato fries can be a healthier choice than French fries. These fries are also an excellent source of vitamin A.

The same 3-ounce serving of frozen sweet potato fries contains 140 calories, 5 grams of fat and typically less sodium than the regular fries. Sweet potato fries at a restaurant also land in the 400-calorie neighborhood, and the fat content also averages 20 grams; sodium can add up quickly.

Although sweet potatoes may be high in carbohydrates, they may not cause blood sugar to skyrocket. Their glycemic index—how quickly they make blood sugar rise—can change depending on how you prepare them.

The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis.

Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they're usually eaten in addition to the starchy food part of the meal. Potatoes play an important role in your diet, even if they don't count towards your 5 A Day. It's best to eat them without any added salt or fat.

The biggest difference is that sweet potatoes have more vitamins A and C. Sweet potatoes have a lower glycemic load and glycemic index than regular potatoes (meaning, your blood sugar won't rise as high when you eat a sweet potato compared to a white potato).

Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Although it is not considered harmful, the color of the skin and nails may turn orange. Additionally, sweet potatoes are rich in carbohydrates.

What are the side effects of eating sweet potatoes? ›

​Heart issue. Being a good source of potassium, sweet potatoes can help you manage your blood sugar level, reducing the risk of heart problems. But when consumed in excess may not be a good idea. Excess potassium intake may lead to hyperkalemia or potassium toxicity and can be a reason for heart attack.

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They're generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes.

Sweet potato fries, served with spicy chipotle mayo.

Sweet potato is also higher in potassium, which can help restore electrolyte imbalance and prevent muscle cramping and soreness," explains Willingham. In addition, sweet potato, depending on how it's prepared, can also have a lower glycemic index than white potato.

In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average. That's also less than those sweet potato fries. The way they're prepared raises their carb content to about 34 grams.

Deep-fried food such as French fries and fried chicken are not healthy choices. The food absorbs fat during the frying process, which isn't good for your cholesterol, heart health or weight while trying to manage diabetes. Try baking or broiling your food instead, recommends Cotey.

In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed. But that's still less than the carb content of a white potato: 35 grams, on average. That's also less than those sweet potato fries. The way they're prepared raises their carb content to about 34 grams.

Potatoes are a vegetable that are actually pretty high in carbs, with a particularly high glycemic index, and for those out there with blood sugar concerns, that should be an item of note. Potato alternatives include cauliflower, rutabaga, and turnips, all of which are significantly lower in carbohydrates.

Processing the potato in this way increases its GI and the potential impact that it may have on a person's blood sugar levels. It is also best to avoid fried potatoes, as frying them increases their calorie and fat content.