In some nutritional circles sweet potatoes, received the title of superfood. At the same time, an unusual food label is glued to plain potatoes due to an abundance of carbohydrates, high glycemic index and higher calorific value.
The second is the following:
Both foods contain important nutrients that the body needs for health. Also, you can eat both foods in a balanced diet and be lean and healthy.
Although popularly referred to as “sweet potatoes”, it is actually only a distant cousin of common potatoes, although both come from Central and South America. There are about 4,000 varieties of potatoes and about 5,000 varieties of sweet potatoes that are cultivated around the world. Both foods grow in a variety of colors, from white to orange to purple.
Sweet Potatoes vs. Potatoes
Plain potatoes have a higher glycemic index than sweet potatoes. Roasted sweet potatoes have GI 94, while roasted usual potatoes have – 111. However, the glycemic index of roasted sweet potato is 42, and potatoes – only 33. This is important data for diabetics who need to control blood sugar levels. A glycemic index is a measure of the rate at which blood sugar increases after consumption of a particular food. The higher the food index, the more quickly it converts its ingredients into glucose. Foods with a high glycemic index cause rapid growth of blood sugar and contribute to the collection of fat.
The glycemic index changes depending on the mode of preparation. Cooking usually leads to a lower glycemic index, because starch is bound to water. The cooked sweet potato has a lower glycemic index than cooked potatoes – 46 versus 82. The glycemic index of roasted stuffed sweet potato is also less than potatoes – 11 versus 21, which makes cooked sweet potatoes the ideal food for diabetics.
A portion of 100 grams of pistachio contains 90 calories, and the same amount of regular potatoes – 93 calories. Sweet potato and plain potatoes almost do not have fat and possess the same amount of protein and carbohydrates – about 21 grams in 100 grams of each food.
Sweet potato only slightly surpasses potato in the amount of fiber: 100 grams of sweet potato contains 3.3 g of fiber, and the same quantity of ordinary potato – 2.2 g.
Both foods are rich in vitamins A, E, and C, but sweet potato contains some more important vitamins than potatoes, which is a better source of iron and potassium.
Calcium, an important mineral for bone health, is in sweet potato in larger quantities than in potatoes. A portion of 100 grams of sweet potato contains 28 mg of calcium, the same amount of ordinary potatoes 10 mg.
Both sweet potato and potato are full of preferred phytonutrients, such as polyphenols, alpha-lipoic acid, selenium, lycopene, and many others.
So, one should both eat equally.
Here’s how you get the maximum out of both
Cooking and boiling these foods is healthier than frying. Eat it with vegetables, perhaps with a few drops of olive oil. Beware of portions: two hands of potatoes or sweet potatoes per meal are sufficient.