Regular potatoes and sweet potatoes are not very related, despite their shared surname. In the field of botanic genealogy, they are considered “remotely related” at best, since there are significant variances between them.
However, they are often considered as siblings at the dinner table, complete with competition about which is more healthy. Of course, there are also many disagreements about which potato is the most delicious.
We turn to certified dietitian Beth Czerwony, RD, to resolve the issue, at least in regards to which potato is the healthiest choice. (Your tastes are your own.)
The significance of sweet potatoes and potatoes
Potatoes and sweet potatoes may not seem very spectacular, yet they are two of the most widely cultivated crops in the world. Both are considered vital for global food security.
In 2019, farmers harvested more than 370 million metric tonnes of potatoes. During the same year, the entire sweet potato crop reached over 92 million metric tonnes.
According to Czerwony, potatoes and sweet potatoes are a cornerstone of the global diet. In addition to being affordable and adaptable, they are healthful.
Botany 101
Sweet potatoes belong to the morning glory family, while potatoes belong to the nightshade family. Both are root vegetables, meaning the edible portion of the plant grows under the earth.
Sweet potatoes are recognised for their orange flesh, whereas regular potatoes have white or yellow flesh. In general, both have brownish skin, however, this might vary according to the species.
More than 4,000 kinds of potatoes and 1,000 varieties of sweet potatoes are cultivated worldwide.
Nutrition: potato vs. sweet potato
Let’s begin with this simple fact: According to Czerwony, potatoes and sweet potatoes bring a lot to the table in terms of nutrients. Both are low-calorie and low-fat meals that are high in:
- Fibre. The secret to this health advantage, however, is eating the potato skin. “Half of the fibre in a potato or sweet potato is in the skin,” Czerwony explains. (Be careful to cleanse the skin thoroughly to eliminate dirt.)
- Carbohydrates. Due to their high carbohydrate content, potatoes and sweet potatoes are considered starchy vegetables that deliver an energy boost.
- Potassium. Potatoes and sweet potatoes contain much more potassium than bananas. (Learn about more potassium-rich foods.)
- Vitamin B6. A medium-sized potato or sweet potato provides around 30 per cent of the daily intake of vitamin B6, which helps to strengthen the brain and neurological system.
- Vitamin C. Are you surprised by this? Numerous persons are. Either a potato or a sweet potato may provide about one-third of the daily recommended value of vitamin C. (How dare you, oranges!)
Here is a nutritional comparison side-by-side.
Which potato is the healthiest, then?
Potatoes and sweet potatoes are both healthful, nutrient-rich vegetables, regardless of how you slice it. According to Czerwony, neither option is unsuitable.
But if you must choose only one, sweet potatoes have a minor advantage, according to Czerwony. The primary cause? Beta carotene and vitamin A.
The orange flesh of sweet potatoes is due to the presence of beta carotene, an antioxidant that protects cells from damage and illnesses such as cancer. Your body transforms beta-carotene into astronomical amounts of vitamin A.
According to Czerwony, this is the primary reason why sweet potatoes seem to be somewhat preferable. In the end, though, everything boils down to personal choice.
Her best advice? “Utilize both. This will offer diversity to your diet.
Creating nutritious dishes using potatoes and sweet potatoes
Potatoes and sweet potatoes may be nutritious, but it’s simple to transform potato-based foods into fatty, calorie-dense bombs. For instance, the benefits of these potatoes do not wipe out the disadvantages of frying them in a deep fryer.
A 2017 research indicated that eating twice-weekly fried potatoes increased the chance of mortality. Given the prevalence of French fries and potato chips in many diets, this is unfortunate news.
So, how should you prepare potatoes and sweet potatoes to maximise their nutritional value? According to Czerwony, baking produces the least decrease in nutrients. Be cautious with the additional toppings, though… and be careful to consume the skin.
Here are a few suggestions for healthier potato and sweet potato recipes:
Healthier potato recipes
- Potatoes baked twice.
- Creamy and Light Mashed Potatoes.
- Crispy and light potato pancakes.
- Summer Veggie Potato Salad.
Recipes for healthier sweet potatoes
- Cajun-baked sweet potato fries
- Sweet Potato Ginger Pancakes
- Rosemary-Garlic Sweet Potato Mashed.
- Sweet Potato Mousse – Savory
- Sweet Potato Casserole, Light.