Sweet potatoes have swooped in as a trendy tater alternative, and so began the sweet potato vs. potato health debate. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors. Keri Gans, MS, RDN, nutrition consultant and author of The Small Change Diet, and Sonya Angelone, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics, get to the root of this dietary dilemma. Instead, opt for some baked sweet potato fries with olive oil or a lightened-up sweet potato gratin. Sweet potatoes are misunderstood to be healthier than regular potatoes since there is a lack of awareness about the differences and similarities in the nutritional profiles. “If you are solely looking for vitamin A, then a sweet potato is your pick, hands down,” says Gans. Sweet potatoes are considered a root vegetable. “A medium white potato has about 2 grams more per serving of protein than a sweet potato,” says Gans. “Boiling sweet potatoes has been shown to have a more positive impact on blood-sugar regulation.” Still, water-soluble folate and B vitamins can leach into boiling water, which means you won't be consuming them. Is Almond Butter Healthier Than Peanut Butter. Sweet potatoes on the other hand, have a lighter skin, with tapered ends, and a light yellow to deep orange flesh. "I wouldn’t be concerned at all about the sugar in any potato- it is naturally occurring not added!" For starters, a sweet potato isn't a potato at all, meaning it's not a member of the Solanum tuberosum potato family from which French fries, mashed potatoes, and latkes are made; their composition of simple sugars and complex starches are quite different. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, Insanely Good: Guilt-Free Sweet Potato Fries, Try Natalie Morales' Healthy Mac And Cheese Recipe. says Gans. If you put sweet potatoes and potatoes in the ring and let them duke it out, it would be a fair fight. If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. True yams are another type of tuber (genus Dioscorea). “The skin has a little bit more of the fiber and iron specifically,” says Gans. And the same amount of white potatoes and sweet potatoes contain about the same amount of carbohydrates (1/2 cup = 15 grams of carbs). They suggested that since white potatoes tend to be higher, they should be avoided. Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science. Commonly, the potatoes sold to consumers have coats appearing in shades of brown or red and white flesh, while sweet potatoes generally have rougher brown coats with orange flesh. Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide a fantastic array of nutrients while contributing to the satiety and deliciousness of any meal. “Just because a food has starch, that certainly doesn’t make it unhealthy. First introduced to the U.S. many decades ago, sweet potatoes have a naturally sweet taste (hence the name). The solution: Don’t overcook potatoes. These are the sweet potatoes that you roast for meal prep, use for Thanksgiving sweet potato pie or marshmallow-topped mashed potatoes, and … Let's get to the bottom of this never-ending debate. ... Sweet potatoes have 10% of recommended vitamin A, as well as vitamin C, B6, potassium, and manganese." Test the texture. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. “White potatoes meet more than 10% of the recommended daily allowance for vitamin C, B6, folate, niacin, magnesium, phosphorus, potassium, and manganese,” says Gans. The next group kicks off shortly. Regular potatoes come in shades of brown, yellow, and red and have white or … White potatoes do come out ahead on protein content, though. Plus, potatoes actually top the satiety index (a handy measure of how full people feel after eating specific foods) as the number-one most filling food. So should you opt for white or sweet potatoes? Sweet potatoes have swooped in as a trendy tater alternative, and … (Sorry, loaded baked potato fans.) One group compared the glycemic index and load of sweet potatoes vs. potatoes. But back then, the sweet potato … Both come in colors ranging from white to orange to purple. The paler-skinned sweet potato has a thin, light yellow skin and pale yellow flesh. Save up to 30% on the Precision Nutrition Level 1 Certification. Thanks for signing up. Potatoes are a starch, which may give you a knee-jerk negative reaction—but it's time to get over that once and for all, according to the nutritionists I spoke with. It is in the percentage or quantity of antioxidants that sweet potatoes are much ahead of potatoes. Want to share this with family, friends, and clients? Click here to download the infographic and print it out, or save it on your tablet. Both potatoes are a healthy carbohydrate source. “Sweet vs. regular potatoes: Which are really healthier?”. Please note though, the type of vitamin A is betacarotene, and only a small percentage is actually converted to retinol, the usable form of vitamin A. Sign up 24 hours before the general public to increase your chances of getting a spot. Potatoes are a fabulous source of fiber and nutrients (especially if you eat the skin). “Steaming or boiling sweet potatoes seem to preserve the nutrients,” says Angelone. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Japanese sweet potatoes, on the other hand, are reliable in their ability to brown and char: If you're going to make sweet potato oven fries, look no further. “Purple potatoes have different phytonutrients, which have been shown to lower blood pressure,” says Angelone. It takes 50% less time to make white sweet potatoes as compared to orange ones and also have a softer peel. They come in a wide variety of colours, including white, purple and orange and can also range in size. Light-colored spuds, like russet potatoes, have plenty of vitamins, too. Sweet potatoes typically have brown skin and orange flesh but also come in purple, yellow, and red varieties. "Also, it works as a cell-protecting antioxidant. On today's episode of Live Lean TV, I'm comparing the sweet potato vs white potato and answering the question: are white potatoes good for you? While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. That doesn't mean you have to eat them raw. What you do or don't do with spuds in the kitchen can actually negate all those health benefits in both sweet potatoes and potatoes. Also, Angelone recommends pairing sweet potatoes with a little fat to help your body absorb more of the all-star antioxidant beta carotene. ( 1 ) Unlike potatoes, you can also eat the leaves of sweet potatoes, which are very nutritious. The hype is warranted though, as sweet potatoes contain an abundance of nutrients – many that you won’t find in traditional brown potatoes. The color largely determines how much beta carotene is in a sweet tuber, she adds: A brighter, deeper orange hue signals more of the nutrient, which your body turns into vitamin A. Check out this infographic to learn more about white and sweet potatoes, and why you should consider including both in your diet. (You can even download them for you printer or tablet). Orange Sweet Potato is produced in massive amounts all over the world while White Sweet Potato are not the readily available. A yam … While both potatoes are rich in vitamin C, copper, vitamin B6, fiber, and potassium, potatoes are ahead in manganese, and sweet potatoes are ahead in iron. Current popular sweet potato varieties include Goldrush, … You may be able to find more information about this and similar content at piano.io, This Ground Beef 'Hack' Is Going Viral On TikTok, ‘Jarcuterie’ Is Your Personal Charcuterie Board, 50 Foods the World’s Healthiest Women Eat Daily, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, You Need A Charcuterie Wreath For Christmas Day, What Gal Gadot Ate To Get In 'Wonder Woman' Shape. It is simply a form of carbohydrate.” (Btw, sweet potatoes contain starch, too. Red potatoes doesn ’ t yams have swooped in as a medium banana nutrients, says! To our a and C, B6, potassium, and sweet potatoes, however, have fiber. 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