White Potato vs Sweet Potato – Which is Healthier?

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Our Verdict

When comparing white potatoes to sweet potatoes, we picked the sweet potatoes.

Why?

In terms of macros, sweet potatoes are a little lighter on carbs and calories, though in the case of sugar and fiber, sweet potato has a few grams more of each, per potato. However, when an average sweet potato’s 7g of sugar are held against its 4g of fiber, this (much like with fruit!) not a sugar you need to avoid.

See also: Which Sugars Are Healthier, And Which Are Just The Same?

The glycemic index of a sweet potato is also lower than that of a white potato, so the sugars it does have are slower-release.

Sweet potatoes famously are good sources of vitamin A and beta-carotene, which important nutrients white potatoes cannot boast.

Both plants are equally good sources of potassium and vitamin C.

Summary

Both are good sources of many nutrients, and any nutritional health-hazards associated with them come with the preparation (for example, frying introduces unhealthy fats, and mashing makes the glycemic index skyrocket, and cooking with salt increases the salt content).

Baking either is great (consider stuffing them with delicious well-seasoned beans and/or tomatoes; if you make it yourself, pesto can be a great option too, as can cheese if you’re so-inclined and judicious with choice and quantity) and preserves almost all of their nutrients. Remember that nearly 100% of the fiber is in the skin, so you do want to eat that.

The deciding factor is: sweet potatoes are good sources of a couple more valuable nutrients that white potatoes aren’t, and come out as the overall healthiest for that reason.

Enjoy!

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  • How Healthy People Regulate Their Emotions

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    Some people seem quite unflappable, while others are consistently on the edge of a breakdown or outburst. So, how does a person regulate emotions, without suppressing them?

    Eight things mentally healthy people do

    Doing these things is hardest when one is actually in a disrupted emotional state, so they are all good things to get in the habit of doing at all times:

    1. Recognize and label emotions: identify specific emotions like anxiety, excitement, frustration, and so forth. You can track them for better emotional management, but it suffices even to recognize in the moment such things as “ok, I’m feeling anxious” etc.
    2. Embrace self-awareness: acknowledge emotions without judgment, using mindfulness and meditation to enhance emotional awareness and reduce reactivity—view your emotions neutrally, with a detached curiosity.
    3. Reframe negative thoughts: use cognitive reappraisal to change your perspective on situations, viewing setbacks as opportunities for growth.
    4. Express emotions constructively: use outlets like writing, or talking to someone to process emotions, preventing emotional build-up. Creating expressive art can also help many.
    5. Seek social support: cultivate strong relationships that provide emotional support and perspective, helping to manage stress and emotions.
    6. Maintain physical health: exercise, sleep, and a balanced diet support emotional resilience by improving overall well-being and brain function. It’s harder to be in the best mental health if your body is collapsing from exhaustion.
    7. Use stress management techniques: practice deep breathing, meditation, or other (non-chemical) relaxation methods to reduce stress and calm the mind and body.
    8. Seek professional help when needed: when emotions become overwhelming, consider therapy to develop personalized coping mechanisms and emotional regulation strategies.

    For more details on all of these, enjoy:

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  • Women and Minorities Bear the Brunt of Medical Misdiagnosis

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    Charity Watkins sensed something was deeply wrong when she experienced exhaustion after her daughter was born.

    At times, Watkins, then 30, had to stop on the stairway to catch her breath. Her obstetrician said postpartum depression likely caused the weakness and fatigue. When Watkins, who is Black, complained of a cough, her doctor blamed the flu.

    About eight weeks after delivery, Watkins thought she was having a heart attack, and her husband took her to the emergency room. After a 5½-hour wait in a North Carolina hospital, she returned home to nurse her baby without seeing a doctor.

    When a physician finally examined Watkins three days later, he immediately noticed her legs and stomach were swollen, a sign that her body was retaining fluid. After a chest X-ray, the doctor diagnosed her with heart failure, a serious condition in which the heart becomes too weak to adequately pump oxygen-rich blood to organs throughout the body. Watkins spent two weeks in intensive care.

    She said a cardiologist later told her, “We almost lost you.”

    Watkins is among 12 million adults misdiagnosed every year in the U.S.

    In a study published Jan. 8 in JAMA Internal Medicine, researchers found that nearly 1 in 4 hospital patients who died or were transferred to intensive care had experienced a diagnostic error. Nearly 18% of misdiagnosed patients were harmed or died.

    In all, an estimated 795,000 patients a year die or are permanently disabled because of misdiagnosis, according to a study published in July in the BMJ Quality & Safety periodical.

    Some patients are at higher risk than others.

    Women and racial and ethnic minorities are 20% to 30% more likely than white men to experience a misdiagnosis, said David Newman-Toker, a professor of neurology at Johns Hopkins School of Medicine and the lead author of the BMJ study. “That’s significant and inexcusable,” he said.

    Researchers call misdiagnosis an urgent public health problem. The study found that rates of misdiagnosis range from 1.5% of heart attacks to 17.5% of strokes and 22.5% of lung cancers.

    Weakening of the heart muscle — which led to Watkins’ heart failure — is the most common cause of maternal death one week to one year after delivery, and is more common among Black women.

    Heart failure “should have been No. 1 on the list of possible causes” for Watkins’ symptoms, said Ronald Wyatt, chief science and chief medical officer at the Society to Improve Diagnosis in Medicine, a nonprofit research and advocacy group.

    Maternal mortality for Black mothers has increased dramatically in recent years. The United States has the highest maternal mortality rate among developed countries. According to the Centers for Disease Control and Prevention, non-Hispanic Black mothers are 2.6 times as likely to die as non-Hispanic white moms. More than half of these deaths take place within a year after delivery.

    Research shows that Black women with childbirth-related heart failure are typically diagnosed later than white women, said Jennifer Lewey, co-director of the pregnancy and heart disease program at Penn Medicine. That can allow patients to further deteriorate, making Black women less likely to fully recover and more likely to suffer from weakened hearts for the rest of their lives.

    Watkins said the diagnosis changed her life. Doctors advised her “not to have another baby, or I might need a heart transplant,” she said. Being deprived of the chance to have another child, she said, “was devastating.”

    Racial and gender disparities are widespread.

    Women and minority patients suffering from heart attacks are more likely than others to be discharged without diagnosis or treatment.

    Black people with depression are more likely than others to be misdiagnosed with schizophrenia.

    Minorities are less likely than whites to be diagnosed early with dementia, depriving them of the opportunities to receive treatments that work best in the early stages of the disease.

    Misdiagnosis isn’t new. Doctors have used autopsy studies to estimate the percentage of patients who died with undiagnosed diseases for more than a century. Although those studies show some improvement over time, life-threatening mistakes remain all too common, despite an array of sophisticated diagnostic tools, said Hardeep Singh, a professor at Baylor College of Medicine who studies ways to improve diagnosis.

    “The vast majority of diagnoses can be made by getting to know the patient’s story really well, asking follow-up questions, examining the patient, and ordering basic tests,” said Singh, who is also a researcher at Houston’s Michael E. DeBakey VA Medical Center. When talking to people who’ve been misdiagnosed, “one of the things we hear over and over is, ‘The doctor didn’t listen to me.’”

    Racial disparities in misdiagnosis are sometimes explained by noting that minority patients are less likely to be insured than white patients and often lack access to high-quality hospitals. But the picture is more complicated, said Monika Goyal, an emergency physician at Children’s National Hospital in Washington, D.C., who has documented racial bias in children’s health care.

    In a 2020 study, Goyal and her colleagues found that Black kids with appendicitis were less likely than their white peers to be correctly diagnosed, even when both groups of patients visited the same hospital.

    Although few doctors deliberately discriminate against women or minorities, Goyal said, many are biased without realizing it.

    “Racial bias is baked into our culture,” Goyal said. “It’s important for all of us to start recognizing that.”

    Demanding schedules, which prevent doctors from spending as much time with patients as they’d like, can contribute to diagnostic errors, said Karen Lutfey Spencer, a professor of health and behavioral sciences at the University of Colorado-Denver. “Doctors are more likely to make biased decisions when they are busy and overworked,” Spencer said. “There are some really smart, well-intentioned providers who are getting chewed up in a system that’s very unforgiving.”

    Doctors make better treatment decisions when they’re more confident of a diagnosis, Spencer said.

    In an experiment, researchers asked doctors to view videos of actors pretending to be patients with heart disease or depression, make a diagnosis, and recommend follow-up actions. Doctors felt far more certain diagnosing white men than Black patients or younger women.

    “If they were less certain, they were less likely to take action, such as ordering tests,” Spencer said. “If they were less certain, they might just wait to prescribe treatment.”

    It’s easy to see why doctors are more confident when diagnosing white men, Spencer said. For more than a century, medical textbooks have illustrated diseases with stereotypical images of white men. Only 4.5% of images in general medical textbooks feature patients with dark skin.

    That may help explain why patients with darker complexions are less likely to receive a timely diagnosis with conditions that affect the skin, from cancer to Lyme disease, which causes a red or pink rash in the earliest stage of infection. Black patients with Lyme disease are more likely to be diagnosed with more advanced disease, which can cause arthritis and damage the heart. Black people with melanoma are about three times as likely as whites to die within five years.

    The covid-19 pandemic helped raise awareness that pulse oximeters — the fingertip devices used to measure a patient’s pulse and oxygen levelsare less accurate for people with dark skin. The devices work by shining light through the skin; their failures have delayed critical care for many Black patients.

    Seven years after her misdiagnosis, Watkins is an assistant professor of social work at North Carolina Central University in Durham, where she studies the psychosocial effects experienced by Black mothers who survive severe childbirth complications.

    “Sharing my story is part of my healing,” said Watkins, who speaks to medical groups to help doctors improve their care. “It has helped me reclaim power in my life, just to be able to help others.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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  • Understanding Cellulitis: Skin And Soft Tissue Infections

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    What’s the difference between a minor passing skin complaint, and a skin condition that’s indicative of something more serious? Dr. Thomas Watchman explains:

    More than skin-deep

    Cellulitis sounds benign enough, like having a little cellulite perhaps, but in fact it means an infection of the skin and—critically—the underlying soft tissues.

    Normally, the skin acts as a barrier against infections, but this barrier can be breached by physical trauma (i.e. an injury that broke the skin), eczema, fungal nail infections, skin ulcers, and other similar things that disrupt the skin’s ability to protect us.

    Things to watch out for: Dr. Watchman advises we keep an eye out for warm, reddened skin, swelling, and blisters. Specifically, a golden-yellow crust to these likely indicates a Staphylococcus aureus infection (hence the name).

    There’s a scale of degrees of severity:

    • Class 1: No systemic toxicity or comorbidities
    • Class 2: Systemic toxicity or comorbidities present
    • Class 3: Significant systemic toxicity or comorbidities with risk of significant deterioration
    • Class 4: Sepsis or life-threatening infection

    …with antibiotics being recommended in the latter two cases there, or in other cases for frail, young, old, or immunocompromised patients. Given the rather “scorched earth” results of antibiotics (they cause a lot of collateral iatrogenic damage), this can be taken as a sign of how seriously such infections should be taken.

    For more about all this, including visual guides, enjoy:

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  • Quercetin Quinoa Probiotic Salad

    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.

    This quercetin-rich salad is a bit like a tabbouleh in feel, with half of the ingredients switched out to maximize phenolic and gut-healthy benefits.

    You will need

    • ½ cup quinoa
    • ½ cup kale, finely chopped
    • ½ cup flat leaf parsley, finely chopped
    • ½ cup green olives, thinly sliced
    • ½ cup sun-dried tomatoes, roughly chopped
    • 1 pomegranate, peel and pith removed
    • 1 preserved lemon, finely chopped
    • 1 oz feta cheese or plant-based equivalent, crumbled
    • 1 tsp black pepper, coarse ground
    • 1 tbsp capers
    • 1 tbsp chia seeds
    • 1 tbsp extra virgin olive oil

    Note: you shouldn’t need salt or similar here, because of the diverse gut-healthy fermented products bringing their own salt with them

    Method

    (we suggest you read everything at least once before doing anything)

    1) Rinse the quinoa, add the tbsp of chia seeds, cook as normal for quinoa (i.e. add hot water, bring to boil, simmer for 15 minutes or so until pearly and tender), carefully (don’t lose the chia seeds; use a sieve) drain and rinse with cold water to cool. Shake off excess water and/or pat dry on kitchen paper if necessary.

    2) Mix everything gently but thoroughly.

    3) Serve:

    Enjoy!

    Want to learn more?

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  • Inverse Vaccines for Autoimmune Diseases

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    Inverse Vaccines for Autoimmune Diseases

    This is Dr. Jeffrey Hubbell. He’s a molecular engineer, with a focus on immunotherapy, immune response, autoimmune diseases, and growth factor variants.

    He’s held 88 patents, and was the recipient of the Society for Biomaterials’ Founders Award for his “long-term, landmark contributions to the discipline of biomaterials”, amongst other awards and honours that would make our article too long if we included them all.

    And, his latest research has been about developing…

    Inverse Vaccines

    You may be thinking: “you mean diseases; he’s engineering diseases?”

    And no, it’s not that. Here’s how it works:

    Normally in the case of vaccine, it’s something to tell the body “hey, if you see something that looks like this, you should kill it on sight” and the body goes “ok, preparing countermeasures according to these specifications; thanks for the heads-up”

    In the case of an inverse vaccine, it’s the inverse. It’s something to tell the body “hey, this thing you seem to think is a threat, it’s actually not, and you should leave it alone”.

    Why this matters for people with autoimmune diseases

    Normally, autoimmune diseases are treated in one or more of the following ways:

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    • Give up and find a workaround (a good example of this is Type 1 Diabetes, and just giving up on the pancreas not being constantly at war with itself, and living on exogenous insulin instead)

    Neither of those are great.

    What inverse vaccines do is offer a way to flag the attacked-in-error items as acceptable things to have in the body. Those might be things that are in our body by default, as in the case of many autoimmune diseases, or they may even be external items that should be allowed but aren’t, as in the case of gluten, in the context of Celiac disease.

    The latest research is not yet accessible for free, alas, but you can read the abstract here:

    Synthetically glycosylated antigens for the antigen-specific suppression of established immune responses

    Or if you prefer a more accessible pop-science approach, here’s a great explanatory article:

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    Where can we get such inverse vaccines?

    ❝There are no clinically approved inverse vaccines yet, but we’re incredibly excited about moving this technology forward❞

    ~ Dr. Jeffrey Hubbell

    But! Lest you be disappointed, you can get in line already, in the case of the Celiac disease inverse vaccine, if you’d like to be part of their clinical trial:

    Click here to see if you are eligible to be part of their clinical trial

    If you’re not up for that, or if your autoimmune disease is something else (most of the rest of their research is presently focusing on Multiple Sclerosis and Type 1 Diabetes), then:

    • The phase 1 MS trial is currently active, estimated completion in summer 2024.
    • They are in the process of submitting an investigational new drug (IND) application for Type 1 Diabetes
      • This is the first step to starting clinical safety and efficacy trials

    …so, watch this space!

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  • Black Forest Chia Pudding

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    This pudding tastes so decadent, it’s hard to believe it’s so healthy, but it is! Not only is it delicious, it’s also packed with nutrients including protein, carbohydrates, healthy fats (including omega-3s), fiber, vitamins, minerals, and assorted antioxidant polyphenols. Perfect dessert or breakfast!

    You will need

    • 1½ cups pitted fresh or thawed-from-frozen cherries
    • ½ cup mashed banana
    • 3 tbsp unsweetened cocoa powder
    • 2 tbsp chia seeds, ground
    • Optional: 2 pitted dates, soaked in hot water for 10 minutes and then drained (include these if you prefer a sweeter pudding)
    • Garnish: a few almonds, and/or berries, and/or cherries and/or cacao nibs

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend the ingredients except for the chia seeds and the garnish, with ½ cup of water, until completely smooth

    2) Divide into two small bowls or glass jars

    3) Add 1 tbsp ground chia seeds to each, and stir until evenly distributed

    4) Add the garnish and refrigerate overnight or at least for some hours. There’s plenty of wiggle-room here, so make it at your convenience and serve at your leisure.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

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