Potatoes lovers can rejoice, because it has been claimed that both white and sweet potatoes when prepared properly can be healthy for you. Potatoes are packed with fibre and white potatoes are the powerhouse of potassium.
The difference between white and sweet potatoes is in their beta carotene content. Beta carotene is healthful and colors sweet potatoes a beautiful orange. According to a study in May 2016, published in the journal Scientific Reports, it was found that people whose diet contained the highest level of beta carotene had a 17 percent lesser risk of premature death from all causes compared to a group who ate the least amount.
However, still some people are fearful of eating potatoes because they consider sweet potatoes a “whole grain” and view eating a white potato akin to having, well, potato chips or french fries. But, a baked, boiled, or roasted white potato is not equivalent to refined, heavily processed foods.
What are the Nutritional Differences between White and Sweet Potatoes?
We will compare a 100 grams (g) (approximately 3.5 ounces [oz]) of each potato to find out their nutritional differences.
- Calories: There are 125 calories in a white potato vs. 108 calories in a sweet potato.
- Protein: There is 1.9 g of protein in a white potato vs. 1.3 g protein in a sweet potato.
- Fat: Both a white and sweet potato have 4.2 g of fat.
- Carbohydrates: There are 20.4 g carbs in a white potato vs. 16.8 g carbs in a sweet potato.
- Fiber: There is 1.4 g of fiber in a white potato vs. 2.4 g in a sweet potato.
- Sugar: There is 1.6 g of sugar in a white potato vs. 5.5 g sugar in a sweet potato.
- Potassium: There is 372 mg potassium (or 7.9 percent of the daily value or DV) in a white potato vs. 219 mg (for 4.7 percent of the DV) in a sweet potato.
- Vitamin C: Both a white and a sweet potato have 12.1 mg of vitamin C.
When you compare, you see that white potatoes has just 17more calories from sweet potatoes which is merely negligible.
How Should You Consume Potatoes?
The major problem with potatoes is their style of cooking. If you are consuming potatoes in chips or fry form then the oil adds a lot of fat and calories, plus they’re often dusted with a lot of salt. Regularly intake of such form of food can increase your weight. If you eat a regular pile of potatoes, you won’t be able to eat too much of these as they fill your stomach fast.
A good way to eat a carbohydrate-rich food like a potato should be with protein or fat in order to avoid a blood sugar spike if you have diabetes and want to stay full for a longer amount of time. You can also cut them into strips and bake in the oven to make “fries. You can try making a mash of steamed sweet potato and put into a yogurt bowl with nut butter.
The Bottom Line
If you like potatoes, eat all you want irrespective of whether the potatoes are sweet or white. Potatoes previously had got bad reputation but it is a food that grows in the ground that has fiber and is filling. Eat the potato by cooking it in a healthy way.