![]() ![]() That means 2 tablespoons (tbsp) of sour cream, plain Greek yogurt, or a pat of butter on a baked potato or dipping roasted potatoes in 2 tbsp of ketchup. You can find a way to top your spud with whatever you’d like, just use serving sizes as a guide, says Darsa. You can even mash a steamed sweet potato and put into a yogurt bowl with nut butter. Drizzle with olive oil, wrap in a foil packet, and grill. For example, cut into strips and bake in the oven to make “fries.” Chop up to add to a soup (or puree and stir in a soup to make it “creamy”). There are so many ways you can enjoy potatoes in a healthy way. For instance: Try a baked sweet potato with sauteed broccoli drizzled with olive oil and a piece of salmon. Darsa recommends eating a carbohydrate-rich food like a potato with protein or fat to avoid a blood sugar spike if you have diabetes and stay full for a longer amount of time. That’s not only a good move flavorwise, it’s healthful too. It’s rare that you’d eat a plain potato on its own. “They both have the same number of grams of total carbohydrates, so they will be metabolized the same way,” she says. Vitamin C is essential for producing collagen (essential for bone health) and forming blood vessels, according to Mayo Clinic.Īlthough sweet potatoes have more grams of sugar than the white variety, you can feel okay choosing either white or sweet. If you are eating less fruit (which tends to be naturally rich in vitamin C) or limiting your intake, a potato or sweet potato is a good way to get more of this vitamin, says New York City–based Lauren Antonucci, RDN. Sweet potatoes also win out for their fiber with an additional 1 g of the digestion-friendly and filling nutrient.Īlso, both types of potatoes provide a good source of vitamin C. (If you are on a potassium-restricted diet because of kidney disease, check with your doctor to see whether white potatoes are appropriate for you.) The mineral is essential for cardiovascular health, as it counteracts sodium to lower blood pressure, according to the Centers for Disease Control and Prevention (CDC). There is slightly more protein in a white potato, a few more grams of carbohydrates, and 70 percent more potassium compared with a sweet spud. Vitamin C Both a white and a sweet potato have 12.1 mg of vitamin C, making both a good source of this nutrient.Ĭomparing the two, you’ll see that while white potatoes have more calories, it’s only by 17 calories, which is really negligible. Potassium There is 372 mg potassium in a white potato versus 219 mg in a sweet potato, making both minor sources of this nutrient. Sugar There is 1.6 g of sugar in a white potato versus 5.5 g sugar in a sweet potato. Protein There is 1.9 g of protein in a white potato versus 1.3 g protein in a sweet potato.įat Both a white and sweet potato have 4.2 g of fat.Ĭarbohydrates There are 20.4 g carbs in a white potato versus 16.8 g carbs in a sweet potato.įiber There is 1.4 g of fiber in a white potato versus 2.4 g in a sweet potato, the latter of which is a good source. This amount is less than a small spud, so keep that in mind when eating:Ĭalories There are 125 calories in a white potato versus 108 calories in a sweet potato. Department of Agriculture’s (USDA) FoodData Central. Any type of potato is a nutrient-rich whole food.įor the sake of being able to compare them head-to-head, the following is for 100 grams (g) - approximately 3.5 ounces (oz) - of each potato, per the U.S. A baked, boiled, or roasted white potato is not the same as refined, heavily processed foods. People whose diet included the highest level of beta carotene had a 17 percent lower risk of premature death from all causes compared with a group who ate the least amount, according to a study published in May 2016 in the journal Scientific Reports.īut essentially, says Darsa, some people consider sweet potatoes a “whole grain” and view eating a white potato akin to having, well, potato chips or french fries. What really sets white and sweet potatoes apart is their beta carotene content, which is the antioxidant pigment that colors sweet potatoes a beautiful orange, says Darsa. “Just like any food, potatoes can have a healthy place in your diet,” she says. “In general potatoes are packed with fiber and white potatoes have more potassium than a banana,” says Courtney Darsa, RD, who’s based in New York City. Potatoes are one of the more maligned foods, but spud lovers among us can rejoice: Both white and sweet potatoes - when prepared properly - can be healthy for you. ![]()
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