Sweet Potatoes vs White Potatoes - let's settle the debate!

It has long been suggested that sweet potatoes are a superior choice of potato in our diet, so I wanted to have a look at the differences between the two and share my findings with you! Let's answer the question, which is 'healthier'.....

Some have the idea that sweet potatoes are a 'superfood', and sure if you're only looking at vitamin A content then yes, sweet potatoes would definitely win. But if we look at these two types of potatoes from an overall nutritional value, then it's a virtual tie!

If we compare a medium sweet potato and a medium white potato, we see that a white potato is slightly higher in carbohydrates and protein, and the sweet potato contains an enormous amount of vitamin A, where the white potato has virtually none. So you might be thinking 'sweet potato all the way', but there's much more to look at than these things.

When we look at the full vitamin and mineral profile we'll see that white potatoes have more vitamin B6, B9, B3, magnesium, potassium, phosphorous, and iron than sweet potato...... now the white potato is looking like a promising choice no? But then the sweet potato contains more vitamin C, copper, and manganese. Tough one! :)

For the other vitamins and minerals present, they're about the same. Both are a fantastic source of a wide range of vitamins and minerals and a good source of carbohydrates and fiber!

So the simple answer here is, you want to eat both to ensure you are getting a good balance in your diet!

Rather than trying to determine which is 'healthier', I think it's better to say that choosing either type of potato instead of going for the highly processed carb is a good way to go! So why not try making a few switches to what you'd normally eat and get more potatoes in your diet?

Potatoes can help you feel more satisfied and full, give you more variety, give you slow-releasing energy, and can ultimately help you reach your health goals!

How you prepare your potatoes will play a part in their overall nutritional value, boiling and baking are better than frying. Flavouring with little olive oil, salt, pepper, or herbs is a better choice than loading them with butter, cheese, and bacon!

We also want to keep our quantities in check as overeating, even if we are eating 'the good stuff' will cause us to gain weight. With all of your carbohydrate choices, you should be aiming for 1-2 cupped handfuls of carb-rich food per meal ideally from whole food sources such as potatoes, whole grains, beans, and lentils.

Let's show some love for the humble potato and get more of them on our plate in the week!

Nutrition Coach Laura