Faceoff: White Potatoes vs Sweet Potatoes

January 2nd, 2018

White potatoes and sweet potatoes can both be healthy additions to a well-balanced diet. They are naturally low in fat and calories and high in fiber and potassium. Fiber helps reduce blood cholesterol levels and may reduce the risk of heart disease, type 2 diabetes and obesity. Foods high in fiber provide a feeling of fullness while adding fewer calories. Potassium-rich potatoes can help maintain healthy blood pressure, lower the risk of developing kidney stones and decrease bone loss. Potassium-rich foods also may help reduce the risk of stroke and early death in postmenopausal women.

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In addition to being rich in fiber and potassium, sweet potatoes also contain vitamin A and beta-carotene, which have anti-inflammatory and anti-aging properties. Sweet potatoes contain antioxidants that help fight off free radicals in the body. The beta-carotene in sweet potatoes is converted by the body into vitamin A, which supports immune system function, vision and normal growth and development. It also keeps your skin healthy and helps to fight off infection.

When preparing potatoes, be aware that butter, sauces, seasonings and cooking methods can add calories, saturated fats and sodium. Both types of potatoes can be used cooked and pureed to thicken stews, soups and gravies, adding flavor, nutrients and texture.

Many microwaves include 'potato' settings, and both sweet and white potatoes can be quickly cooked to create a healthy side dish whether you're making dinner for one or for an entire family.

While both can be healthy additions to any diet, sweet potatoes give you more nutritional benefits than white potatoes. We suggest trying new recipes including mashed sweet potatoes (hold the brown sugar and marshmallows), sweet potato and black bean chili and sweet potato nachos. These fun foods will win over the pickiest of eaters and make sweet potato fans out of your family members!

Source: Julie Holbrook, MS, RDN, LDN is a registered dietitian with the Centegra Healthy Living Institute. To make an appointment with a registered dietitian call 877-CENTEGRA.