Sweet potatoes vs regular white potatoes. A nutritional debate that has been around for quite some time. Sweet potatoes have very much been hailed as the ‘hero’, but are they that much healthier than regular white potatoes? Here’s how these tubers compare — and why both deserve a place in your diet.
Why is there a debate in the first place?
Once upon a time, a group compared the glycemic index and load of sweet potatoes vs. potatoes. They suggested that since white potatoes tend to be higher, they should be avoided; Another group suggested that sweet potatoes are a vitamin A ‘superfood’, putting them way ahead of their white potato competitors; And I cant forget the “carbophobes”: All potatoes should be avoided because they’re too high in carbs and all those carbs will mess with your insulin regulation and cause fat gain.
False to all of the above.
Here are three common claims I would like to touch base on:
Claim: Sweet potatoes are the ‘Superfood’
Sweet potatoes have a great Vitamin A content. So, if you are looking to increase your Vitamin A levels, then sweet potato will most certainly help with that, than the regular white potato. Apart from that, their nutritional info is pretty much the same.
Claim: Avoid white potatoes because of glycemic load
If you are worried white potatoes will make your blood sugar and appetite spike, here is what evidence shows – both sweet and white potatoes fall into the middle range on the glycemic load (GL) scale.
Claim: Avoid white potatoes as they have more carbs than sweet potatoes
Most of us believe carbs will cause weight gain. And while that is a totally different topic, I wanted to inform you that the carbs found in both potatoes are mostly starch and fibre, which are great for maintaining leanness and health.
The table below analyses the nutritional information of both regular white potatoes and sweet potatoes, and well, the results offer some serious food for thought.
In conclusion, apart from sweet potatoes having a higher Vitamin A content, there really is no other big nutritional difference. They’re both nutritious, energy-rich tubers.