White Potato Vs Sweet Potato

Honestly, there is not a big difference between white potatoes and sweet potatoes.

However, white potatoes have a pretty bad rep. Sure when they are converted to fries or crisps they're not so healthy, however, when we break down the nutrition differences between a white potato and a sweet potato, there's not much that separates them. In this blog, we will explore the similarities and differences between these common potato varieties and strategies to incorporate them into your diet to optimise your health.

Potato vs sweet potato

There is not a lot separating the white potato and sweet potato in terms of nutrition. The energy density, carbohydrate, protein and fat content is virtually the same. The differences exist between the micronutrient makeup and the taste.  

Similarities

• The potatoes virtually provide the same amount of kJ per 100g (sweet potatoes are 20kJ higher, so not a massive difference).
• White potatoes have slightly less carbohydrate per 100g. However, the difference is not significant.
• Protein is the same between the potato varieties.

 Differences 

• White Potato is:
• Predominantly resistant starch, which has many protective health benefits. These benefits include lowering blood sugar levels, improving insulin sensitivity, improving gut health and aiding digestion.
• Generally higher in potassium.
  
  
• Sweet potato is:
• A powerhouse of vitamin A. If you were to eat 100g of sweet potato, you would be doubling your vitamin A requirement for the day. Vitamin A is excellent for eye health and the immune system.
• Slightly higher in fibre.
• Sweeter in taste.
• Lower glycaemic index (although the white potato once cooked and let cooled, becomes significantly lower glycaemic index also). 

How should we cook potato to maximise nutritional quality? 

The preferred cooking method is steaming or boiling. One healthy idea includes steaming the potato and then garnishing it with a small drizzle of extra virgin olive oil, lemon juice, chopped parsley and a pinch of salt and pepper.

Another quick tip is steaming the potato and letting it cool. This unlocks the resistant starch, which is very beneficial for our gut bacteria. This idea is excellent for a potato salad, provided it’s not swimming in mayo. Baked potatoes make for a delicious meal also. be cautious of how much oil you add when baking though as this has a significant impact on energy density. Better still is to try air frying for a similar baked potato result. 

What is a serve of potato? 

In terms of size, we want to aim for half a fist. This is equivalent to 25% of a plate made up of potatoes. If you have type 2 diabetes and are trying to control your blood glucose levels, white potatoes can still form part of a balanced diet. The key here is to only have a small serve (1/2 a fist), and be aware of what other carbs you are consuming at the same time. Potato often gets the blame for high blood glucose levels, however, if consumed with a pile of peas and corn, the blame should be shared amongst all of these starchy vegetables. 

In summary, white potatoes are just as good as sweet potatoes. They can form part of a balanced diet, particularly when prepared via any of the strategies mentioned above. 
If you'd like to try some healthy recipes with either white potato or sweet potato, try some of these below. Leave a comment below to let us know what your thought of them. 

Cheesy Vegetarian Stuffed Potato

Baked Sweet Potatoes & Chicken Salad

Smokey Pork and Potato Casserole

Smokey Sweet Potato Soup