Meals customers who go to supermarkets and grocery shops see a number of potato varieties stacked in produce aisles, however not many individuals can say they honestly know the variations between white potatoes and candy potatoes other than coloration and style.
Are white potatoes “higher” for health-conscious diets as a result of they comprise much less sugar?
Or are candy potatoes “higher” as a result of they’re filled with “good-for-you” nutritional vitamins and minerals?
The easy reply: It will depend on your diet necessities and well being wants.
BROWN RICE VS. WHITE RICE: NUTRITIONISTS SETTLE THE GREAT FOOD DEBATE
Whether or not you’re attempting to reduce weight or make a extra knowledgeable meals resolution performs a task in what diet and well being professionals will let you know.
Right here’s what meals and health consultants must say about white potato versus candy potato questions.
Grocery shops and supermarkets usually carry each white potatoes and candy potatoes. Not everybody is aware of the nutational distinction between the 2. Fox Information Digital turned to consultants for insights. (iStock)
Nutrient breakdown: White potatoes vs. candy potatoes
Dr. Katrina Nguyen, a board-certified pediatric gastroenterologist from Loves Park, Illinois, advised Fox Information Digital that white potatoes and candy potatoes are each “thought-about wholesome.”
They’re “nearly tied” in terms of diet, she stated.
Approximate vitamins in 1 medium-sized white potato
Approximate vitamins 1 medium-sized candy potato
“Some consultants suppose the candy potato may maintain a slight edge due to its excessive Vitamin A and beta-carotene content material,” stated Nguyen. “Each potatoes are equal in Vitamin B6, Vitamin C and fiber.”
Vitamin A, Vitamin B, Vitamin C and beta-carotene are thought-about antioxidants, compounds that inhibit oxidation and provide well being advantages resembling decreased cell injury and irritation.
DRINKING A GALLON OF WATER PER DAY: DOES IT REALLY HELP WITH WEIGHT LOSS AND FITNESS?
White potatoes are usually greater in energy, carbohydrates and potassium than candy potatoes even with its decrease sugar content material, based on Nguyen.
White potatoes even have “extra magnesium and barely greater iron,” she added.
Candy potatoes usually comprise over 100 instances or 1,000 instances the quantity of Vitamin A than their non-sweet counterparts, relying on dimension.
“Baking them is most nutritious, however you continue to have to be cautious with the toppings.”
Nguyen famous that candy potatoes even have greater quantities of calcium and manganese in comparison with white potatoes, however they’re barely decrease in protein.
“The variations between the 2 potatoes seem minimal, so it actually will depend on how they’re ready,” stated Nguyen.
BRAIN-BOOSTING FOODS FOR FIGHTING MEMORY LOSS, PREVENTING ALZHEIMER’S DISEASE
“Each potatoes will be became an unhealthy meals when they’re fried. Baking them is most nutritious, however you continue to have to be cautious with the toppings you add to it.”
Weight reduction vs. weight administration: Which potato is best for every well being purpose?
Mary Sabat, of Alpharetta, Georgia, a registered dietitian nutritionist and private coach who’s the president of BodyDesigns, a well being teaching enterprise, advised Fox Information Digital that particular person well being targets play an element by which potato ought to be chosen.
White potatoes and candy potatoes have an analogous diet profile though their tastes and look differ. (iStock)
“White potatoes and candy potatoes will be a part of a nutritious diet for weight reduction and weight administration when consumed sparsely and ready in a wholesome method,” stated Sabat. “Particular person dietary wants and preferences could differ.”
Sabat famous that white potatoes are likely to have the next glycemic index than candy potatoes, which suggests “they will trigger a extra important spike in blood sugar ranges.”
TOM BRADY REVEALS HE DOESN’T ‘EAT MUCH BREAD’ AND EXPERTS SAY IT CAN KEEP YOU YOUNG
Regardless of having the next sugar content material, candy potatoes have a decrease glycemic index in comparison with white potatoes and “have a much less pronounced impact on blood sugar ranges,” based on Sabat.
“The presence of dietary fiber in candy potatoes additionally contributes to higher blood sugar management and elevated satiety, which will be useful for weight administration,” she continued.
Pan-frying and deep-frying any potato will cut back its vitamins. (iStock)
Cooking strategies and the presence of different components or meals that make up an entire meal additionally play a task in blood sugar spikes, Sabat defined.
“It is essential to notice that the glycemic index alone doesn’t dictate the general healthfulness of a meals,” she stated.
“Each white potatoes and candy potatoes will be a part of a balanced weight loss plan, and the general weight loss plan high quality, portion sizes and preparation strategies are essential elements in attaining weight reduction or weight administration targets,” stated Sabat.
EATING PUMPKIN MAY HELP YOU LOOK YOUNGER AND LOSE WEIGHT, EXPERTS SAY
“Boiling or steaming is usually really useful as more healthy choices in comparison with deep-frying, because it helps retain extra vitamins.”
Weight acquire or muscle constructing: White potatoes have an edge
Whereas white potatoes and candy potatoes can work for individuals who actively attempting to reduce weight or preserve their weight if ready accurately, white potatoes may be a greater possibility for somebody who’s trying to bulk up, based on Deniz Efe, founding father of Health Geared up, an internet train information.
For health-conscious customers, nutritionists advocate boiling, steaming or baking potatoes. (iStock)
“For these trying to acquire weight or enhance muscle mass, white potato would be the higher possibility as a result of its greater carbohydrate content material offers extra power per serving than a candy potato,” stated Efe, who’s based mostly in Vienna, Austria, and has beforehand labored with the Austrian Soccer Affiliation.
The “additional power” white potatoes present “can assist gas exercise and construct up muscle with common energy coaching workouts,” based on Efe.
Need to really feel fuller longer? Some aspect with candy potatoes
Jennifer Pallian, a registered dietitian, meals author and influencer from Vancouver, Canada, who runs the favored cooking weblog Foodess, advised Fox Information Digital the fiber content material in candy potatoes is barely greater in candy potatoes.
AGE-DEFYING LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS
“Each forms of potatoes are excessive in fiber, which can assist to extend emotions of fullness and help in weight reduction or weight administration,” stated Pallian.
“A medium white potato offers about three grams of fiber whereas a candy potato presents round 4 grams.”
Candy potatoes are likely to have a barely greater fiber content material than white potatoes, which usually helps individuals really feel fuller for longer. (iStock)
“Since candy potatoes have a decrease glycemic index and barely extra fiber, they may be a greater possibility for weight reduction or administration as a result of they can assist to manage blood sugar ranges and maintain you feeling full for longer,” Pallian additionally stated.
CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER
Michelle Saari, of Winnipeg, Canada, a registered dietitian with a grasp of science who runs The Dietitian Prescription meals weblog, additionally agreed the marginally greater fiber content material in candy potatoes may satiate an urge for food for longer, which “reduces the quantity of instances you’re visiting the pantry after consuming.”
Ultimate verdict: Each potatoes are good
Bonnie Johnson, of Denver, Colorado, director of diet at Potatoes USA, a advertising and marketing and analysis group representing potato farmers all through the nation, advised Fox Information Digital that almost all People don’t eat sufficient greens generally.
There are over 4,000 forms of potatoes on the planet and most are reportedly discovered within the Andes, based on the Worldwide Potato Middle. (iStock)
“We don’t imagine in pitting one in opposition to one other,” Johnson wrote in an e mail.
CLICK HERE TO GET THE FOX NEWS APP
“Each have a spot in wholesome consuming patterns,” she stated.
“Analysis reveals that when white potatoes [or sweet potatoes] are served with different greens, extra complete greens are eaten.”
