Sweet Potatoes vs. Potatoes: Which Is Healthier?

Sweet potatoes and potatoes are both root vegetables, but they differ in appearance and flavor. They come from separate plant families, provide different nutrients, and affect blood sugar in different ways.

Sweet potatoes belong to the morning glory family, Convolvulaceae, while white potatoes belong to the nightshade family, or Solanaceae. The edible part of these plants is the tubers that grow on the roots.

Sweet potatoes typically have brown skin and orange flesh, but purple, yellow, and red varieties are also available. Potatoes typically come in brown, yellow, and red colors, with white or yellow flesh.

Both are nutritious

According toHealthlineSweet potatoes are often touted as being healthier than white potatoes, but in fact, both can be very nutritious.

While white potatoes and sweet potatoes are similar in calories, protein, and carbohydrates, white potatoes provide more potassium, while sweet potatoes are extremely rich in vitamin A.

Both types of potatoes contain other beneficial plant compounds.

Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in the body caused by free radicals.

Potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer and other beneficial effects in test-tube studies.

Both sweet potatoes and white potatoes are rich in fiber, carbohydrates, and vitamins B6 and C. White potatoes are higher in potassium, while sweet potatoes provide more vitamin A.

Similarly, according toCleveland ClinicPotatoes and sweet potatoes offer many nutritional benefits, says Czerwony. Both are low-calorie, low-fat foods that are rich in:

- Fiber: However, the key to this health benefit is eating the skin. Half of the fiber in a potato or sweet potato is in the skin, just make sure to wash the skin to remove dirt.

- Carbohydrates: Potatoes and sweet potatoes are considered starchy vegetables due to their high carbohydrate content, which helps boost energy.

- Potassium: Fun fact: Potatoes and sweet potatoes contain more potassium than bananas.

- Vitamin B6: One medium-sized potato or sweet potato provides about 30% of the daily recommended intake of vitamin B6, which helps boost the brain and nervous system.

- Vitamin C: You can get about a third of your daily recommended intake of vitamin C through potatoes or sweet potatoes.

Different glycemic indices

Different types of potatoes also vary in their glycemic index (GI), a measure of how a given food affects blood sugar. Foods with a GI of 70 or higher raise blood sugar more quickly than foods with a medium GI of 56-69 or a low GI of 55 or less.

Depending on the type and cooking process, sweet potatoes can have a GI ranging from 44 to 94. Baked sweet potatoes tend to have a much higher GI than boiled sweet potatoes because the starch gelatinizes during cooking.

The GI of potatoes also varies. For example, boiled red potatoes have a GI of 89 while baked Russet potatoes have a GI of 111.

People with diabetes or other blood sugar problems may benefit from limiting high GI foods. Therefore, it is often recommended that they choose sweet potatoes over white potatoes, as the sweeter varieties tend to have a lower GI.

However, how eating potatoes affects your blood sugar largely depends on the type of potato, the portion size, and the cooking method. While some sweet potatoes may have a lower GI than regular potatoes, others may not.

Both can fit into a balanced diet.

Both sweet potatoes and potatoes provide fiber, vitamins, minerals, and energy-providing carbohydrates and can fit into a balanced diet that includes a variety of other healthy foods.

Are sweet potatoes or potatoes healthier?

So, are potatoes or sweet potatoes healthier? Regardless of how you answer this question, one thing is clear: potatoes and sweet potatoes are both considered healthy and nutritious foods.

But if you had to choose one, sweet potatoes have a slight edge. The main reason is because of the amount of beta carotene and vitamin A.

Sweet potatoes get their vibrant orange flesh from the presence of beta carotene, an antioxidant that protects your body's cells from damage and diseases like cancer. Your body converts beta carotene into unusually high levels of vitamin A.

That's the main reason why sweet potatoes are considered a slightly better choice. But ultimately, it comes down to personal preference.

The best advice is to have both. It will add variety to your diet.

How to prepare them healthily

Although potatoes are nutritious, they are often prepared in unhealthy ways. For example, white potatoes can be made into fries, mashed with butter and cream, or baked and topped with high-calorie ingredients.

Sweet potatoes may be combined with sugar, marshmallows, or other less healthy ingredients.

To prepare sweet potatoes or potatoes in a healthy way, try boiling or baking them, leaving the skin on for more fiber, and topping them with fresh herbs or spices instead of cheese, butter, and salt.

If you're concerned about the impact these vegetables have on your blood sugar, choose boiled potatoes over baked potatoes. Pairing potatoes with foods lower in carbohydrates, like lean proteins and non-starchy vegetables, can also limit their impact on blood sugar.

Potatoes can affect your blood sugar in different ways, although this depends on the type, portion size, and other factors.

Overall, both sweet potatoes and potatoes can fit into a healthy diet when prepared in nutritious ways.

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