Are Sweet Potatoes Healthier Than White Potatoes? Here’s What the Experts Say

When evaluating white potatoes vs. candy potatoes, it is simple to identify variations like taste and shade. As a consequence, selecting a tuber for a particular dish tends to be an easy activity. But if vitamin is the precedence and you want to decide on the healthiest choice, the best choice is perhaps much less apparent. It does not assist that these starchy greens typically get a poor fame, making the excellence significantly complicated.

So, which is more healthy: candy potatoes or white potatoes? To discover out, we tapped a registered dietitian to elucidate the dietary variations and the way to decide on between the 2. Also, we requested cooks to the touch on culinary makes use of so you may choose the very best one to your wants.

Sweet Potato Nutrition

Are candy potatoes wholesome? Yes, say consultants. “Sweet potatoes are one of many richest sources of beta-carotene, which the physique converts to vitamin A,” says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, affiliate professor, and director of vitamin applications on the University of South Florida. Vitamin A is a necessary nutrient that helps eye well being, immune operate, pores and skin integrity, and cell development, notes Wright. The tuber additionally supplies vitamin C, which acts as an antioxidant, and fiber, which aids digestion, boosts satiety, and regulates blood sugar. Other noteworthy vitamins in candy potatoes embrace manganese, copper, and phytonutrients, per Wright.

White Potato Nutrition

Contrary to well-liked perception, white potatoes are removed from “empty carbs,” says Wright. They’re a wealthy supply of potassium, a mineral that helps regulate blood strain, stability fluids, and assist muscle and nerve operate, says Wright. Additionally, white potatoes are teeming with B nutritional vitamins, which assist vitality metabolism and pink blood cell formation, she says.

Are Sweet Potatoes and White Potatoes Related?

Contrary to well-liked perception, the potatoes aren’t shut kin. Sweet potatoes are a part of the morning glory household, whereas white potatoes are a part of the nightshade household. Both botanical households fall underneath the Solanales orderso the tubers are distantly associated.

Which Is Healthier?

The “healthiest” selection depends upon your required advantages. For instance, in order for you a carbohydrate to finish a meal, you should utilize both tuber. But should you’re searching for immune assist, antioxidant properties, or satiety, attain for candy potatoes. Similarly, should you’re aiming for a extra gradual blood sugar response, candy potatoes will match the invoice. Compared to white potatoes, they “typically have a decrease glycemic load, making them a very good choice for these managing diabetes,” says Wright. Alternatively, if you would like to spice up your potassium consumption for blood strain and electrolyte stability, white potatoes are a robust selection, says Wright. The starches and folate in white potatoes may also profit athletes or pregnant individuals, respectively, in keeping with Wright.

Bottom line: “Both candy and white potatoes are nutritious,” shares Wright. The greatest strategy to benefit from their distinctive nutrient profiles is to incorporate each in a assorted weight-reduction plan, she says.

Other Differences Between Sweet Potatoes vs. White Potatoes

Beyond their dietary content material, candy and white potatoes differ in a number of methods. Here are some key variations, in keeping with Maricel Gentile, chef, writer of Maricel’s Simply Asian Cookbookand proprietor of Maricel’s Kitchen, a restaurant in New Jersey, and Miguel Olmedo, chef teacher of culinary arts at Auguste Escoffier School of Culinary Arts.

• Color: In the U.S., most candy potatoes have orange-red pores and skin with a vibrant orange flesh. Other varieties have a purple or yellow pores and skin, together with a white or pale yellow flesh. Meanwhile, white potatoes have “pale, skinny pores and skin and white to yellow flesh,” says Gentile.
• Shape and Size: Sweet potatoes are likely to have an elongated soccer form with pointed ends. White potatoes can be found in spherical or lengthy varieties, says Olmedo. They’re additionally roughly the identical dimension, although this may differ by selection.
• Texture: Sweet potatoes usually have a thicker pores and skin than white potatoes, says Olmedo. When cooked, the flesh is moist, creamy, and has a denser chunk than white potatoes, says Gentile. In distinction, cooked white potatoes have a starchy and fluffy texture, she notes.
• Flavor: Cooked candy potatoes are nutty, wealthy, and naturally, candy. Cooked white potatoes are extra earthy, gentle, and savory, says Gentile.
• Culinary Applications: Both potatoes might be cooked utilizing myriad strategies, together with boiling, frying, and roasting. However, their pure flavors information them into completely different dishes. Due to their sweetness, candy potatoes work properly for each savory meals and desserts, like candy potato pie or cheesecake. They may also be used as an alternative of yams (that are completely different greens, by the best way) through the holidays, says Olmedo. By distinction, white potatoes are primarily utilized in savory preparations. They’re a basic choice for mashed potatoes, fries, baked potatoes, gratins, and potato salads, says Gentile.

Similarities

Despite their many variations, candy and white potatoes share some similarities. First, each might be eaten uncooked, nevertheless it’s not preferrred. Uncooked candy potatoes are too agency and starchy, whereas white potatoes can style bitter. They may also be powerful to digest, says Gentile. Cooking each tubers not solely softens them, however brings out their taste and vitamin too, notes Gentile.

Additionally, each candy and white potatoes will flip brown as soon as reduce. This is because of polyphenol oxidasean enzyme present in potatoes (and plenty of different greens). When uncovered to air, polyphenol oxidase undergoes a sequence of chemical reactions that produce melanin, a brownish pigment. To forestall this, maintain the reduce potato items submerged in chilly water till you are able to prepare dinner them. You may also “add lemon juice or vinegar to the water for additional safety,” advises Gentile.