Spuds areoften maligned for derailing weight lossdue to their starchy, carb-centric, calorie-dense nature. However, when prepared properly and eaten with other nutritious foods, both regular and sweet potatoes can be part of ahealthy diet.
Here, a look at their nutrition profile and why you don’t need to fear theircarbohydratecontent or ranking on theglycemic index.
THE NUTRITION LOWDOWN
While white and sweet potatoes are nutritionally similar, there are some variations in nutrients when you compare them side by side. Here’s how they compare per 100 grams:
Sweet potatoes contain more vitamin A, calcium and folate and are higher in sugar. White potatoes offer similar vitamins and minerals, but are slightly higher in potassium. Compared to sweet potatoes, they’re also a great source of lutein and zeaxanthin, which helps maintain eye health.
DEBUNKING MYTHS SURROUNDING POTATOES
Potatoes are often demonized for being high in carbs. However, both sweet and white potatoes contain a type of naturally occurring carbohydrate called resistant starch, which cannot be processed by digestive enzymes, similar todietary fiber. Resistant starch has beenlinked to health improvementswithin the gastrointestinal tract and digestive system. Moreover, these arehealthy carbs the body needsto function at its best.
It’s possible you’re familiar with potatoes’ reputation of causing blood sugar to spike. In fact, the glycemic index of potatoes depends on a variety of factors like processing and preparation, variety, origin, maturation and the other foods with which they’re consumed. Addinglean proteins,healthy fatsandfiber(by leaving the skin on) andwatching portionsare great ways to enjoy potatoes while keeping blood sugar stable.
WHY PREPARATION MATTERS
Many people consume potatoes in less-than-healthy processed forms (i.e., fries, chips or tater tots). However, baking, broiling, roasting or steaming potatoes preserves more nutrients and is less likely to cause blood sugar to spike.
If you’re looking for new ways to enjoy potatoes, try some of these recipes:
Sweet Potato Beet Hash with Eggs
Potato Crusted Quiche
Slow Cooker Sweet Potato Curry
“Loaded” Potato Soup
Sweet Potato Pizza
THE BOTTOM LINE
When eaten as part of a well-balanced diet, both white and sweet potatoes provide a variety of nutrients for a flavorful and satiating meal. What’s more, research has shown theycan help with weight lossby lowering blood pressure and acting as a healthy source of carbs. Plus, potatoes are a low-cost item that can save you money whenmeal planning.
