Introduction
Sweet potatoes and regular potatoes are both tuberous root vegetables , but they differ in appearance and taste . They come from different plant families, offer different nutrients and affect blood sugar levels differently. Sweet and plain potatoes are both considered root vegetables but are only distantly from the same family: Sweet potatoes, also known by the term yam, are from the morning glory family, Convolvulaceae , and white potatoes are nightshades or Solanaceae . The edible part of these plants are thetubers growing on roots.
Both varieties are native to regions of Central and South America but are now grown and consumed around the world. Sweet potatoes typically have brown skins and orange flesh, but they also come in purple, yellow, and red varieties. Regular potatoes come in shades of brown, yellow, and red, and have white, yellow, or purple flesh.
Regular and sweet potatoes: nutritional values
Sweet potatoes are often thought of as healthier than white potatoes, but in reality, both types can be highly nutritious. Here is a nutritional comparison of 100 grams of white and sweet potatoes, including the skin.
| White potato | Sweet potato | |
|---|---|---|
| Calories | ninety two | 90 |
| Protein | 2 grams | 2 grams |
| Fat | 0.15 grams | 0.15 grams |
| Carbohydrates | 21 grams | 21 grams |
| Fiber | 2.1 grams | 3.3 grams |
| Vitamin A | 0.1% of Daily Value (DV) | 107% |
| Vitamin B6 | 12% | 17% |
| C vitamin | 14% | 22% |
| Potassium | 17% | 10% |
| Soccer | 1% | 3% |
| Magnesium | 6% | 6% |
Potatoes: varieties compared
While regular and sweet potatoes are comparable in terms of calories, protein and carbohydrate content , white potatoes provide the most potassium, while sweet potatoes are high in vitamin A. Both types of potatoes also contain other beneficial plant compounds. Sweet potatoes are rich in antioxidants that help fight cellular damage in the body caused by free radicals . Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anticancer effects.
Glycemic index of different types of potatoes
Different types of potatoes also differ in their glycemic index ( GI ), a measure of how a particular food affects blood sugar. Foods with a GI of 70 or higher cause a faster rise in blood sugar than foods with a medium GI of 56-69 or a low GI of 55 or lower .
Depending on the type and cooking process , sweet potatoes can have a GI of 44-94 . Baked sweet potatoes tend to have a much higher GI than boiled ones due to how starches gel during cooking. The GI of regular potatoes also varies. For example, boiled red potatoes have a GI of 89 while baked potatoes have a GI of 111 .
People who have diabetes or other problems related to insulin resistance , or metabolic-type syndromes , may benefit from limiting high-GI foods . Therefore, nutrition experts recommend choosing sweet potatoes over white potatoes, as the sweet variety generally has a lower GI .
However, how potato consumption affects blood sugar largely depends on the type of potato, serving size, and cooking method. While some sweet potato varieties may have a lower GI than regular potatoes, others do not.
How to cook potatoes healthily
While potatoes are highly nutritious, they are often prepared in unhealthy ways such as: fried , mashed with butter and cream , or baked and topped with high-calorie ingredients.
To prepare sweet or regular potatoes in a healthy way, healthier cooking methods such as boiling or baking are recommended . Keeping the skin on allows you to have a higher fiber intake . Serve with fresh herbs or spices instead of cheese , butter and salt . Pairing potatoes with foods that are lower in carbohydrates, such as lean proteins and non-starchy vegetables , can also limit their effect on blood sugar. The combination with cereals is the most insidious in terms of raising blood sugar. One of the cereals that best contributes to balancing the glycemic index is buckwheat . Avoid the rice .
The sweet potato is somewhere between a pumpkin and a potato, therefore, its use in cooking is versatile. It lends itself to the preparation of numerous recipes, it can also be eaten raw and in this case its flavor is reminiscent of carrots . It can also be used for the preparation of desserts . However, some precautions are necessary: the sweet potato is much more tender than the traditional potato and its cooking takes place in a much shorter time. The red sweet potato can also replace the pumpkin, in the preparation of risottos and sauces, fillings and cakes, and the carrot, dressed raw in mixed salads or cooked in soups.
Can sprouted potatoes be eaten?
Even between carrots and baby carrots there are differences.
