There are not only differences in taste between sweet potatoes and normal potatoes – in fact, the tubers also belong to different botanical families. But is one of the two healthier than the other? FITBOOK took a close look at the nutritional values.
Sweet potatoes (botanical: Ipomoea batatas) and potatoes (botanical: Solanum tuberosum) are not the same, in fact they are not even related. «The potato belongs to the nightshade family,» explains medical journalist and diet expert Sven-David Müller in an interview with FITBOOK, «and the sweet potato to the morning glory family.» But whether sweet potatoes are healthier than potatoes – that’s obviously not that easy to answer.
Origin and characteristics of the sweet potato
Sweet potatoes, often called sweet potatoes, are typically larger. Depending on the variety, they have a yellowish to reddish skin, either white or reddish flesh and taste – you guessed it – sweeter than potatoes. Another difference: sweet potatoes can be eaten raw! Potatoes, on the other hand, are potentially toxic when uncooked.
The sweet potato has been around in Europe since the 16th century. Still, it came along as a diet trend not so long ago. Their valuable properties are said to make them a healthier alternative to potatoes. right?
The tubers in calorie comparison
The good old potato has an average of 71 kilocalories per 100 grams. The sweet potato has around 86. The few calories more can be explained by the different sugar contents: sweet potatoes consist of around 20 percent carbohydrates, which add up to more than four grams composed of pure sugar. With potatoes, there are only about 14.6 grams of carbohydrates per 100 grams, less than one gram of which is sugar.
Also interesting: What can you eat on a Paleo diet and what not?
Sweet Potato vs. Potato: The Nutrient Check
Sweet potatoes provide more vitamin A, B vitamins, and beta-carotene than potatoes. But that doesn’t necessarily make it a superfood, according to Sven-David Müller, «because nobody has a lack of it anyway».
Sweet Potatoes and Potatoes: Nutrition Facts Table
Which bulb should you prefer?
Whether sweet potatoes or normal potatoes, according to Sven-David Müller, both are healthy and ideal for a fitness-conscious diet. When it comes to the classic potato, he praises the so-called “resistant” starch, which is produced when it cools down and is said to become unusable roughage. In other words: the calories contained are rendered harmless to some extent by cooling.
Sweet potatoes do not have this property. But it is said again and again that they have a lower glycemic index. Therefore, they should have a more cautious effect on the blood sugar level and make the next hunger wait correspondingly longer. In terms of carbohydrate and calorie content, however, everything remains the same. If you want to go low carb and lose weight as a result, Müller advises against sweet potatoes and in favor of (chilled) potatoes.
Carbohydrates from potatoes – good or bad?
FITBOOK also asked Prof. Dr. Worm – knowing that the nutritionist and author (“Flexi-Carb: Enjoy the Mediterranean”) is generally critical of carbohydrates. «Potatoes consist primarily of water and starch,» he explains, and that starch is broken down very quickly into glucose.
The fact that sweet potatoes are said to have a lower glycemic index is irrelevant. “After all, sweet potatoes also have more carbohydrates. Therefore, the glycemic load per serving is not very different and rather irrelevant from a health point of view».
In terms of ingredients, Prof. Worm admits that – in addition to the strength – there are also “a few” in it. But you don’t necessarily need potatoes to eat them. The nutrients are also found in other, less starchy vegetables.
Whether from (sweet) potatoes or grain products: According to Prof. Worm, only people who do physical work or do a lot of sport and who can metabolize that sugar well should consume plenty of carbohydrates. «Hard-working muscles love strength,» explains Prof. Worm. In his opinion, those who are less physically active should be more cautious with carbohydrates.
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Whether sweet potatoes or potatoes are healthier depends not least on the type of preparation. After a dip in the fryer, neither one nor the other is particularly beneficial, let alone healthy. Sven-David Müller therefore warns in particular about the popular sweet potato fries that are «soaked in fat». «Not superfood, but superfat,» he states. Cooked or cooked in the oven, the case looks a little different.
Conclusion
Both tubers have good ingredients – as well as carbohydrates and (sometimes to be viewed critically) sugar, which should make up more or less part of the diet depending on lifestyle and any previous illnesses such as diabetes. Some rely on proteins with salad, others prefer to deliberately leave healthy carbs on their menu. The latter may include potatoes and sweet potatoes – both good, plant-based foods with valuable properties, but also rich in starch. Like high-fiber whole-grain bread, they should not be consumed in excess.