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    Dietitian Answers: Are Sweet Potatoes Healthier Than Normal Potatoes?

    by Andrew Stillwagon MS, RD, LDN on
    Nutrition

    When it comes to side dishes, potatoes almost always reign supreme. But with the rise in popularity of sweet potato side dishes, most people have been left wondering: Are sweet potatoes actually healthier than regular potatoes?

    As a registered dietitian, I’m here to explain the differences and help you make the best choice for your meals!

    Nutritional Comparison

    Both sweet potatoes and regular potatoes are nutritious options, but they have some key differences in their nutrient profiles.

    Sweet Potatoes:

    • Vitamins and Minerals: Sweet potatoes are rich in vitamin A, thanks to their high beta-carotene content, which is important for eye health and immune function. They also provide vitamin C, potassium, and fiber.
    • Antioxidants: Sweet potatoes' vibrant orange color indicates a wealth of antioxidants, which can help protect your body from oxidative stress.
    • Glycemic Index: Sweet potatoes typically have a lower glycemic index than regular potatoes, meaning they cause a slower rise in blood sugar levels. This makes them a good option for those managing blood sugar.

    Regular Potatoes:

    • Vitamins and Minerals: Regular potatoes are also a good source of several nutrients, including vitamin C, potassium, and B vitamins. They contain more potassium than sweet potatoes, which is essential for heart health and muscle function.
    • Fiber Content: Regular potatoes, when consumed with the skin, can provide a good amount of dietary fiber, which is crucial for digestive health.

    Caloric Content

    Both types of potatoes are relatively similar in terms of calories. A medium-sized sweet potato contains about 103 calories, while a medium potato has roughly 110 calories.

    The key difference lies in how you prepare them. Frying or loading them with butter and cream can turn either option into a calorie-dense dish.

    Health Benefits

    Both sweet and regular potatoes offer unique health benefits:

    • Sweet Potatoes: Their high beta-carotene content makes them excellent for eye health and boosting immunity. The antioxidants in sweet potatoes may also contribute to reduced inflammation in the body.

    • Regular Potatoes: The potassium in regular potatoes can help regulate blood pressure, and their fiber content supports healthy digestion. They’re also filling, which can help with weight management when served in appropriate portions.

    Conclusion: Which Is Healthier?

    So, are sweet potatoes healthier than regular potatoes? It ultimately depends on your nutritional goals and preferences.

    Sweet potatoes are a fantastic choice if you're looking for a higher vitamin A content and a lower glycemic index. However, regular potatoes still have unique benefits in potassium and are filling, too.

    The bottom line is that both sweet and regular potatoes can be part of a healthy diet. Enjoy them as part of balanced meals, focus on healthy cooking methods, and don’t be afraid to mix and match! You might even find your meals more colorful and nutrient-dense when you include both options.

    Final Thoughts...

    Whether you choose sweet potatoes or regular potatoes, consider how you prepare them. Baking, steaming, or roasting with minimal added fats can help you enjoy their benefits without unnecessary calories.

    So, the next time you plan your meals, remember that both types of potatoes can be delicious, nutritious, and satisfying options for your plate!

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