How many times have you gone to the grocery store, stood in front of the potatoes, and froze, your hand alternating between sweet and russet potatoes? We've all been there at some point, torn between something we've been told is healthier for us (sweet potatoes) and the baked white potatoes we've grown up with topped with sour cream and bacon or roasted with garlic and herbs.
Sweet potatoes have a vivid orange color, but that's not the only reason we've been encouraged to believe they're healthier than white potatoes. It also has to do with the fact that white potatoes are white. Because many potato-based items are harmful (think fries, potato chips...), we link white potatoes with refined foods like white bread. Is this long-held notion, however, correct?
Lauren Manaker, MS, RDN, LDN, a registered dietitian nutritionist, says, "Many people assume that white potatoes don't belong on a healthy dinner plate, but that is just not true." "While potatoes can be served fried or coated in cheese and bacon (or fried and slathered in cheese and bacon), a baked or boiled potato provides serious nutritional benefits in a cost-effective and delectable package," she says.
Let's look at the nutritional benefits of both white and sweet potatoes to see if sweet potatoes are healthier than white potatoes once and for all.
Sweet Potatoes' Health Advantages
Do you know how to eat the rainbow the way you've been taught? This is because the color of fruits and vegetables is an excellent indicator of the nutrients they contain. The orange hue of sweet potatoes is due to a phytonutrient known as beta-carotene. Beta-carotene is a molecule that isn't responsible for the orange hue, but it does have some health benefits.
"Orange sweet potatoes are high in beta-carotene, which is a good thing when people are attempting to improve their general health. In the body, beta-carotene is converted to vitamin A, which can help to maintain a healthy immune system, bone health, and certain elements of visual health "Manaker agrees.
Furthermore, "Antioxidants, fiber, and key micronutrients like potassium, vitamin B6, and vitamin C are all found naturally in sweet potatoes. And when it comes to vitamin A, these potatoes are a powerhouse, offering almost 700% of the daily value per serving. "It's erving," Manaker explains.
White Potatoes' Health Advantages
"Despite what the internet claims, white potatoes are not nutritionally deficient. White potatoes are high in fiber, vitamin C, and potassium, all of which are important minerals for our general health "Manaker agrees. "Plus, they're naturally low in fat and cholesterol-free, much like sweet potatoes."
Which is Healthier: Sweet Potatoes or White Potatoes?
As you can see, both sweet and white potatoes have benefits; nevertheless, there is a victor when it comes to the added advantages.
"Both a sweet potato and a white potato have health benefits when baked, and neither is a "poor choice." However, when comparing the nutrients provided by both, a sweet potato will supply more nutrients per bite than its white counterpart "Manaker agrees.
"When comparing a sweet potato to a white potato, the sweet potato contains more fiber, vitamin A, vitamin B6, and calcium when compared to a white potato of the same quantity (provided both potatoes' skins are consumed)," Manaker explains. On the other hand, White potatoes gain points for having more potassium and vitamin C, according to Manaker.
"In terms of macronutrients, both potatoes have extremely similar levels. Both contain roughly the same number of calories, fat, protein, and carbohydrates "Manaker agrees.
Takeaway
Sweet potatoes are not always "healthier" than white potatoes, but they are more nutrient-dense, according to some. Is that to say you shouldn't eat white potatoes?
"Despite the fact that sweet potatoes are more nutrient-dense, white potatoes should not be avoided. White potatoes are high in key nutrients and are a versatile and inexpensive option that many people love. Enjoying a white potato as part of an overall healthy diet is perfectly OK, as long as people aren't simply eating them as fried chips and french fries "Manaker agrees.
Even though sweet potatoes contain more nutrients than white potatoes, preparation is essential for both.
"A sweet potato will be the best choice if both are enjoyed and are not fried or topped with caloric or high-fat condiments. However, if you're choosing between a sweet potato casserole with marshmallows, sugar, and butter and a basic baked white potato, the white potato might be the better option "Manaker agrees.