Sweet Potato vs Cassava – Which is Healthier?

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Our Verdict

When comparing sweet potato to cassava, we picked the sweet potato.

Why?

For any unfamiliar with cassava, it’s also called manioc or yuca/yucca, and it’s a tuber that can be used a lot like sweet potato. It’s popular in S. America, often in recipes that aren’t the healthiest (deep-fried chunky “cassava chips” are popular in Brazil, for example, and farofa, a flour made from cassava, is less healthy even than refined white flour from wheat), but today we’re going to judge it on its own merit—since after all, almost anything can be deep-fried and many things can be turned into flour, but it doesn’t mean we have to do that.

Let’s talk macros first: sweet potato has nearly 2x the protein, while cassava has nearly 2x the carbs. As for fiber to soften those carbs’ impact on our blood sugars, well, sweet potato has about 2x the fiber. All in all for macros, a clear and easy win for sweet potato.

Important note: as for the impact that has on glycemic index: the exact glycemic index will depend on what you do with it (different cooking methods change the GI), but broadly speaking, sweet potatoes are considered a medium GI food, while cassava is a very high GI food, to the point that it’s higher than sucrose, and nearly equal to pure glucose. Which is impressive, for a tuber.

In terms of vitamins, sweet potato’s famously high vitamin A content raises the bar, but it’s not all it has to offer: sweet potato has more of vitamins A, B1, B2, B3, B5, B6, E, and K, while cassava has more of vitamins B9 and choline. Just for amusement’s sake, let’s note that the sweet potato has over 1,478x the vitamin A content. In any case, the vitamins category is another clear win for sweet potato.

When it comes to minerals, it’s again quite one-sided: sweet potato has more calcium, copper, iron, magnesium, manganese, phosphorus, and potassium, while cassava has more selenium. So, sweet potato wins yet again.

In short: definitely a case of “the less widely-available option is not necessarily the healthier”!

Want to learn more?

You might like to read:

Glycemic Index vs Glycemic Load vs Insulin Index

Take care!

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  • What will aged care look like for the next generation? More of the same but higher out-of-pocket costs

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Aged care financing is a vexed problem for the Australian government. It is already underfunded for the quality the community expects, and costs will increase dramatically. There are also significant concerns about the complexity of the system.

    In 2021–22 the federal government spent A$25 billion on aged services for around 1.2 million people aged 65 and over. Around 60% went to residential care (190,000 people) and one-third to home care (one million people).

    The final report from the government’s Aged Care Taskforce, which has been reviewing funding options, estimates the number of people who will need services is likely to grow to more than two million over the next 20 years. Costs are therefore likely to more than double.

    The taskforce has considered what aged care services are reasonable and necessary and made recommendations to the government about how they can be paid for. This includes getting aged care users to pay for more of their care.

    But rather than recommending an alternative financing arrangement that will safeguard Australians’ aged care services into the future, the taskforce largely recommends tidying up existing arrangements and keeping the status quo.

    No Medicare-style levy

    The taskforce rejected the aged care royal commission’s recommendation to introduce a levy to meet aged care cost increases. A 1% levy, similar to the Medicare levy, could have raised around $8 billion a year.

    The taskforce failed to consider the mix of taxation, personal contributions and social insurance which are commonly used to fund aged care systems internationally. The Japanese system, for example, is financed by long-term insurance paid by those aged 40 and over, plus general taxation and a small copayment.

    Instead, the taskforce puts forward a simple, pragmatic argument that older people are becoming wealthier through superannuation, there is a cost of living crisis for younger people and therefore older people should be required to pay more of their aged care costs.

    Separating care from other services

    In deciding what older people should pay more for, the taskforce divided services into care, everyday living and accommodation.

    The taskforce thought the most important services were clinical services (including nursing and allied health) and these should be the main responsibility of government funding. Personal care, including showering and dressing were seen as a middle tier that is likely to attract some co-payment, despite these services often being necessary to maintain independence.

    The task force recommended the costs for everyday living (such as food and utilities) and accommodation expenses (such as rent) should increasingly be a personal responsibility.

    Aged care resident eats dinner from a tray
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    Lizelle Lotter/Shutterstock

    Making the system fairer

    The taskforce thought it was unfair people in residential care were making substantial contributions for their everyday living expenses (about 25%) and those receiving home care weren’t (about 5%). This is, in part, because home care has always had a muddled set of rules about user co-payments.

    But the taskforce provided no analysis of accommodation costs (such as utilities and maintenance) people meet at home compared with residential care.

    To address the inefficiencies of upfront daily fees for packages, the taskforce recommends means testing co-payments for home care packages and basing them on the actual level of service users receive for everyday support (for food, cleaning, and so on) and to a lesser extent for support to maintain independence.

    It is unclear whether clinical and personal care costs and user contributions will be treated the same for residential and home care.

    Making residential aged care sustainable

    The taskforce was concerned residential care operators were losing $4 per resident day on “hotel” (accommodation services) and everyday living costs.

    The taskforce recommends means tested user contributions for room services and everyday living costs be increased.

    It also recommends that wealthier older people be given more choice by allowing them to pay more (per resident day) for better amenities. This would allow providers to fully meet the cost of these services.

    Effectively, this means daily living charges for residents are too low and inflexible and that fees would go up, although the taskforce was clear that low-income residents should be protected.

    Moving from buying to renting rooms

    Currently older people who need residential care have a choice of making a refundable up-front payment for their room or to pay rent to offset the loans providers take out to build facilities. Providers raise capital to build aged care facilities through equity or loan financing.

    However, the taskforce did not consider the overall efficiency of the private capital market for financing aged care or alternative solutions.

    Instead, it recommended capital contributions be streamlined and simplified by phasing out up-front payments and focusing on rental contributions. This echoes the royal commission, which found rent to be a more efficient and less risky method of financing capital for aged care in private capital markets.

    It’s likely that in a decade or so, once the new home care arrangements are in place, there will be proportionally fewer older people in residential aged care. Those who do go are likely to be more disabled and have greater care needs. And those with more money will pay more for their accommodation and everyday living arrangements. But they may have more choice too.

    Although the federal government has ruled out an aged care levy and changes to assets test on the family home, it has yet to respond to the majority of the recommendations. But given the aged care minister chaired the taskforce, it’s likely to provide a good indication of current thinking.The Conversation

    Hal Swerissen, Emeritus Professor, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Spreading Mental Health Awareness

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    It’s Q&A Day at 10almonds!

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  • Chia Seeds vs Pumpkin Seeds – Which is Healthier?

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    Our Verdict

    When comparing chia seeds to pumpkin seeds, we picked the chia.

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    Both are great! But chia is best.

    Note: we’re going to abbreviate them both to “chia” and “pumpkin”, respectively, but we’ll still be referring to the seeds throughout.

    In terms of macros, pumpkin has a little more protein and notably higher carbs, whereas chia has nearly 2x the fiber, as well as more fat, and/but they are famously healthy fats. We’ll call this category a subjective win for chia, though you might disagree if you want to prioritize an extra 2g of protein per 100g (for pumpkin) over an extra 16g of fiber per 100g (for chia). Chia is also vastly preferable for omega-3.

    When it comes to vitamins, pumpkin is marginally higher in vitamin A, while chia is a lot higher in vitamins B1, B2, B3, B9, C, and E. An easy win for chia.

    In the category of minerals, for which pumpkin seeds are so famously a good source, chia has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, and selenium. On the other hand, pumpkin has more potassium and zinc. Still, that’s a 7:2 win for chia.

    Adding up the categories makes for a very compelling win for the humble chia seed.

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    Our Verdict

    When comparing celery to cucumber, we picked the celery.

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    They are both great, of course! But celery came out on top:

    Their macros are very comparable; they’re both 95% water with just enough other things to hold them together, and those other things are in approximately the same proportions in both celery and cucumber.

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    As a point in cucumber’s favor, it has been noted for its anti-inflammatory effect in ways that celery hasn’t, but we don’t think this is enough to say it wins over celery sweeping the vitamins category and coming out top for minerals too.

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  • Planning Festivities Your Body Won’t Regret

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

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    Coca-Cola company really did a number on Christmas, but it doesn’t mean their product is truly integral to the season. Same goes for many other things that flood the stores around this time of year. So much sugary confectionary! But remember, they’re not the boss of you. If you wouldn’t buy it ordinarily, why are you buying it now? Do you actually even want it?

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    • No alcohol this year, or
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    Fight inflammation

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    Don’t Forget…

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  • I’m So Effing Tired – by Dr. Amy Shah

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    It’s easy sometimes to feel like we know more or less what we should be doing… If only we had the energy to get going!

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    Don’t Forget…

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    Learn to Age Gracefully

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