The Potato Showdown: Regular Potatoes vs. Sweet Potatoes—Which is Healthier?

Hey Peak Performer,

In this edition of The Plate, we're getting starchy. When you think of potatoes, you may envision a classic baked russet potato or its cousin, the sweet potato. Sweet potatoes are often heralded as the "healthier" option, but is that reputation deserved? Let’s dig into the science to compare the nutritional profiles, health benefits, and unique qualities of both.

Regular Potatoes: Nutritional Powerhouses

Regular potatoes, which include varieties like russets, Yukon gold, and red potatoes, are starchy tubers that have been dietary staples for centuries. Here’s what they offer:

Macronutrients and Calories

• Calories: A medium-sized (173g) baked russet potato has about 168 calories.
• Carbs: 37g, with minimal natural sugar.
• Protein: 4.5g.
• Fat: Nearly fat-free (<0.1g).

Micronutrients

• Vitamin C: About 28% of the daily recommended intake (DRI).
• Potassium: A significant 926mg (26% of DRI), crucial for blood pressure regulation.
• Vitamin B6: Supports brain health and metabolism.

Fiber

• Regular potatoes contain 2.2g of fiber, predominantly in the skin.

Glycemic Index (GI)

• GI varies by preparation: boiled potatoes have a GI of ~50–60, while mashed or baked varieties may spike to ~80, indicating faster blood sugar increases.

Sweet Potatoes: Nutritional Staples

Sweet potatoes are technically roots, not tubers, and belong to a different botanical family. Their vibrant orange color signals a distinct nutrient profile.

Macronutrients and Calories

• Calories: A medium-sized (150g) baked sweet potato contains 112 calories.
• Carbs: 26g, including about 6g of natural sugar.
• Protein: 2g.
• Fat: Almost fat-free (<0.1g).

Micronutrients

• Vitamin A: A whopping 438% of the DRI, thanks to beta-carotene, an antioxidant linked to eye and immune health.
• Vitamin C: 37% of DRI, slightly higher than regular potatoes.
• Potassium: 438mg (13% of DRI), less than a regular potato.

Fiber

• Slightly higher at 3.8g per serving.

Glycemic Index

• Lower GI (~44–61), depending on preparation, meaning sweet potatoes can have a milder effect on blood sugar.

Are Sweet Potatoes Healthier?

The answer is: it depends on your needs.

Sweet Potatoes Shine for:

1. Vitamin A: Thanks to their beta-carotene content, they’re excellent for eye health and immune function.
2. Lower GI: A better choice for managing blood sugar, particularly for diabetics.
3. Fiber: Slightly more, which supports gut health and satiety.

Regular Potatoes Excel at:

1. Potassium: They’re one of the best dietary sources, crucial for muscle function and blood pressure.
2. Versatility: Their neutral flavor works across a wider variety of dishes.
3. Lower Sugar: A better option if you’re reducing natural sugars.

The Verdict: Which Should You Choose?

Neither regular nor sweet potatoes are inherently "better"—they’re simply different.

• For athletes: Regular potatoes provide a quick energy boost with higher starch and potassium.
• For eye health or antioxidants: Sweet potatoes are the winner.
• For blood sugar control: Sweet potatoes’ lower GI makes them a smarter pick.
• For overall balance: Include both! A diverse diet reaps the benefits of each.

How You Prepare Them Matters

Preparation significantly affects the health impact:

• Baked or boiled: Retain the most nutrients.
• Fried: Adds calories and unhealthy fats, diminishing their nutritional value.
• With skin: Maximizes fiber and potassium intake for both types.

Final Thoughts

Regular and sweet potatoes are nutrient-rich, whole foods with unique benefits. Instead of pitting them against each other, celebrate their differences and include both in a balanced diet. After all, the healthiest choice often depends on your personal health goals and preferences.

Your Sports Dietitian,

Jordan

References:

1. USDA FoodData Central: Nutritional Profiles for Potatoes and Sweet Potatoes.
2. Harvard T.H. Chan School of Public Health: Glycemic Index Guide.
3. “Beta-Carotene: A Vitamin A Precursor” – National Institutes of Health (NIH), 2023.