Healthy Debate: Sweet Potatoes vs. White Potatoes

If you’ve ever read my blog, it’s probably quite apparent to you how much I love sweet potatoes. I use them in everything from my veggie burgers to my muffins! They’re one of my favorite vegetables. However, I know that not everyone feels the same way I do. So let’s look at the benefits of each.

Have you ever wondered which one you should choose?

Let’s review a few things: An equal serving size of each contains very similar amounts of carbs, protein and fat. Sweet potatoes have a little bit more fiber, specifically soluble fiber, which can help lower cholesterol and are also lower on the glycemic index scale.

When it comes to vitamins, the sweet potato has slightly more Vitamin C and a lot more Vitamin A! As for minerals, white potatoes are a better source of potassium and iron.

Overall, both white potatoes and sweet potatoes can make a great addition to your diet, as long as they are prepared in a healthy manner and part of a balanced meal.

Here are a few healthy ways to prepare either kind of potato:

Bake & Load: Wrap them in foil and stick them in the oven while you’re making dinner. Or, stab all over with a fork and microwave for 5-6 minutes. When they’re soft, slice in half and add healthy toppings like sauteed vegetables, beans, plain greek yogurt, salsa, etc.

Make chips: Thinly slice with a mandolin, mist with olive oil, season as desired and bake in the oven, flipping occasionally until crispy!

Chop & Add: Scrub well and leave the skin on when chopping! It’s full of fiber and nutrients. Dice and add to soups, stews, casseroles, etc with lots of other veggies.

Roast them: Scrub and dice. Mist with olive oil, season and roast on a pan in the oven until they’re nicely browned.

Let’s chat.

Which do you prefer? White or sweet potatoes?

Photo credit: Gib3102

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Lindsay is Registered Dietitian and writes about food and fitness at The Lean Green Bean. She shares healthy recipes, fun workouts, and snapshots of her life. She lives with her husband in Ohio and enjoys traveling and spending time outside with her dogs.