POTATOES and sweet potatoes often share a plate, but not a reputation. Potatoes are a classic choice that we love in all forms, while sweet potatoes have become a symbol of a “healthier” diet. But which one is actually better for your health? The answer is not simple, it depends on nutrients, blood sugar effects and preparation method.
Nutrients: Vitamin A vs. Potassium and Vitamin C
Sweet potatoes are rich in beta-carotene, a precursor to vitamin A, and contain slightly more fiber than potatoes with their skins. Baked sweet potatoes have about 3.3 g of fiber per 100 g, while baked potatoes with their skins contain about 2.2 g. Potatoes, on the other hand, are high in potassium and vitamin C, which are important for blood pressure and immunity. In short, sweet potatoes win in vitamin A and fiber, and potatoes in potassium and vitamin C.
Blood sugar: The method of preparation is more important
Both potatoes and sweet potatoes can have a higher glycemic index (GI), but it depends on the variety and preparation method. Boiled sweet potatoes have a moderate GI (around 44), while baking or frying increases the value. For potatoes, the range is even wider – boiled and cooled ones have a lower GI, while fried ones reach a very high one.
Interestingly, chilled potatoes (or rice, pasta) contain more so-called resistant starch, which is digested more slowly and keeps you feeling fuller longer. So, chilling and reheating can mitigate the glycemic effect.
Healthier choices in practice
If your goal is to have stable blood sugar and more fiber, sweet potatoes, boiled or baked without added sugar or fat, are preferable. If you want more potassium and vitamin C, choose potatoes with their skins. The healthiest choices in both cases are simple preparations such as boiling, baking, or a chilled vegetable salad. The ideal serving size is the size of your fist.
Fans of fried food should know that high temperatures increase the caloric density and the formation of acrylamide – a compound that can have a harmful effect on health. Therefore, give priority to baking or boiling, and if you are already frying, use lower temperatures and a shorter time and soak the potatoes beforehand.
Which food is better for long-term health?
Although both foods are healthy and good to consume, sweet potatoes have a slight advantage thanks to their fiber and vitamin A content, as well as a more favorable glycemic profile. However, potatoes are not a bad food; when prepared healthily and in moderate portions, they provide important nutrients and a long-lasting feeling of satiety.
In the end, what matters most is what comes with them: vegetables, a good source of protein, and a little quality olive oil. Both potatoes and sweet potatoes deserve their place on such a plate.
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