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Niacin also helps lower LDL cholesterol — i.e., ‘bad cholesterol’ — and supports healthy skin and nerves.”, “When it comes to the mineral potassium, which is vital for heart, nerve and muscle control, most people think of a banana as the go-to — actually, a banana only contains 422 milligrams of potassium, compared to a red potato, which contains a whopping 1,670 milligrams of potassium,” Friedman continues. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which aids in the metabolism of protein, carbohydrates and lipids and helps in the formation of red blood cells. “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. “Sweet potatoes are also high in manganese, which, aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones. Then there’s a chemical in French fries, acrylamide, which has been, Worse yet, dipping them in ketchup only adds fuel to the unhealthy fire. “They’re high in quercetin, a flavonoid with powerful, anti-cancer and anti-inflammatory properties, . “What makes them different than the orange-colored sweet potatoes are two genes — IbMYB1 and IbMYB2 — that get activated to produce the pigments responsible for the rich purple tones of the flesh. Both are higher GL ratings than a serving of jelly beans or a doughnut. “But eaten plain or with heart-healthy garnishments, such as olive oil and chopped chives, a russet potato contains nutrients and fiber that can benefit your heart, bones, immune system and metabolism. “The negative aspect of white potatoes is that they’re considered a high-calorie food compared to other staple foods, such as rice and pasta,” Friedman says. Comparing the nutrient composition of the two can help you determine how they fit into your meal plan. The GI of regular potatoes also varies. Have We Reached the Limit of How Hard Humanity Can Shred? and your muscles will recover twice as fast,” Friedman suggests. Yams are more easily compared to the texture and flavor of white russet potatoes (with more fiber and complex carbs) and are best boiled and served alongside hearty braised meats. 3) Purple Potatoes: “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. even claim that the average Irish peasant consumed about 10 pounds of potatoes each day, which, life goals. But your cooking method makes a difference in cooking times – sometimes russets and sweet potatoes can cook in the same amount of time. “Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. What are the nutritional benefits of sweet potatoes? Lundman received her M.A. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. In fact, many believe that potatoes were the impetus for the Irish population more than doubling between 1780 and 1840. They are also a good source of vitamins E, B5 and B6. Sweet potatoes are highest and purple potatoes are considerably lower than sweet potatoes or Russets. In fact, in some parts of the world, this tuber is … “Purple potatoes have been found to, in test-tube studies, including bladder, colon, stomach and breast cancer. The potato is hardier, able to be grown in various climates and soil types, while the sweet potato is unable to tolerate frost and is more sensitive to daylight. from Stanford University. By 1848, about one million people are believed to have perished, and another 1.5 million forced to migrate, mostly to the U.S. You might think that such a catastrophe would forever ruin the potato for Irish people, but for some Irish-Americans, at least, planting (and celebrating) potatoes on St. Patrick’s Day is a tradition that continues to this day (gotta love that endless quest for “authenticity!”). Sweet Potato vs. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. But this vegetable doesn't deserve the negative rap. is brilliant.”, “sometimes I worry [MEL is] a psy-op meant just for me.”, This site is protected by reCAPTCHA. The ensuing events have come to be known as The Great Famine, which was utterly devastating. White potatoes, on the other hand, are smaller and oval shaped, with a smoother more delicate, yellow-white colored skin. double points for managing to pull off that project with style and charm, not self-seriousness.”, “MEL f--kin rules they’re so consistently knocking it out of the park and everyone on the staff White potatoes actually exceed the recommended amino acid levels for lysine, methionine, threonine and tryptophan — amino acids that play a vital role in cellular repair.”, However, white potatoes also have a downside. “Unfortunately, that’s not true. Like many foods, it seems potatoes have fallen into the diet trend trap. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. Baked Russet potatoes have a GL of a whopping 33. As with other cooking methods, testing with a knife or skewer tells you whether the vegetables are completely cooked or whether they need another minute of cooking. This could be because of their high concentration of a phytochemical called chlorogenic acid, which has been linked to a reduced hypertension.”, 4) Russet Potatoes: “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. A medium-sized (114 g) baked sweet potato provides: Calories: 103; Fat: 0 g Susan Lundman began writing about her love of cooking, ingredient choices, menu planning and healthy eating after working for 20 years on children's issues at a nonprofit organization. There is no specific variety of “Idaho” potato, but the name is often used because that’s where the majority of brown-skinned Russets are grown. When comparing the starch content of white potatoes to sweet potatoes, it is important to keep in mind that with so many varieties, the starch content within each family of potatoes varies widely. Cut in similarly sized pieces, tossed with oil, salt and pepper and roasted at 425 F, russets take about 40 minutes, while sweet potatoes cook in about 25 minutes. Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic … This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.”. “The negative aspect of white potatoes is that they’re considered a high-calorie food compared to other staple foods, such as rice and pasta,” Friedman says. Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. Then, instead of butter, you can give your mashed potatoes some zest by using extra virgin olive oil and seasonings, like chives, paprika, garlic or thyme. A white potato refers to Russet, red skin and Yukon gold potatoes. Prepare them baked in their skin for the best nutritional value.”, “Even though they have the word ‘sweet’ in their name, these potatoes are, and won’t spike your blood sugar,” Friedman says. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. So should you opt for white or sweet potatoes? The white sweet potato has a slightly more crumbly and dry texture than an orange sweet potato, as well as a flavor that's slightly less sweet. Baked sweet potatoes tend to have a much higher GI than boiled ones because of how the starches gelatinize during cooking (8). In an eight-year study published in the American Journal of Clinical Nutrition, fried potatoes can actually increase your risk of mortality. What It’s Like to Pop Your Cherry on Reddit’s ‘Virginity Exchange’, The Sad, Strange Life and Death of Devonte Hart: The Crying Black Boy Who Famously Hugged a Cop, Hasan Piker Can Bro Down and Demolish Capitalism at the Same Time. In a small bowl, combine the dip ingredients. Overall, based on nutritional facts, the sweet potato comes out on top as the winner in potato versus potato, even though it does have a higher sugar content and lower potassium values. Last year’s harvest of volunteer sweet potatoes. Sweet potatoes resemble the standard white baking potato that resembles russet potatoes. This is another great fat-free cooking method, and one that saves you time without compromising on flavor or texture. ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. The ensuing events have come to be known as. Now that you know the difference between potatoes vs. sweet potatoes, get out there and grow them! Finally, a study presented by the American Chemical Society found that eating purple potatoes, “Many confuse russet and white potatoes as being the same thing, but they’re quite different,” Friedman emphasizes. Size also matters, because a large sweet potato may take more time to cook than a tiny russet. Cut in similarly sized pieces, tossed with oil, salt and pepper and roasted at 425 F, russets take about 40 minutes, while sweet potatoes cook in about 25 minutes. Baked In the 1700s, potatoes were extensively cultivated in Ireland — many sources even claim that the average Irish peasant consumed about 10 pounds of potatoes each day, which, life goals. Scrub both vegetables well before baking, and bake them without a foil wrapping, which steams rather than bakes them. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-on, “A fingerling potato is a small, stubby, finger-shaped potato,” Friedman says (hence the name). Here’s how these tubers compare — and why both deserve a place in your diet. “Russet potatoes offer a higher fiber content than white potatoes, which helps improve gut health,” Friedman continues. One large red potato supplies half of the recommended dietary allowance of vitamin B6, which, aids in the metabolism of protein, carbohydrates and lipids, red blood cells. Eating more potatoes in general didn’t have any health risks associated with them, but researchers found that fried potatoes of any kind, like French fries and hash browns, increased mortality risk twofold.”, “One reason French fries are so bad for you is the amount of trans fats they contain,” Friedman continues. Then, instead of butter, you can give your mashed potatoes some zest by using, and seasonings, like chives, paprika, garlic or thyme. Sweet potato’s flesh inside also varies from … Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”, New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. “In fact, their high fiber content actually helps with blood glucose control and weight management.”, “Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health and vision,” Friedman continues. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. Potato: The Nutritional Facts. “Consuming trans fats has been shown to increase the risk of coronary artery disease in part by raising levels of ‘bad cholesterol,’ lowering levels of ‘good cholesterol’ and increasing triglyceride levels [which can contribute to fatty buildups in your arteries]. Top your mashed potatoes with gravy, and they could easily reach 450 calories.”, However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. Serve with potatoes. “The white spud is also an excellent source of, which feeds the friendly bacteria in your intestines, . “Some restaurants use heavy cream to prepare their mashed potatoes, which drives the fat and calorie count even higher. Cut each russet and sweet potato lengthwise into eight wedges; place in two greased 15x10x1-in. But if I get to compensate by yeeting a couple pounds of regular potatoes into my mouth, that doesn’t sound so bad. How to Cook Diced Potatoes in a Microwave, How to Steam Vegetables Without a Steamer, How to Cook Everything Vegetarian; Mark Bittman. Combine the seasonings; sprinkle over potatoes and toss to coat. Well, grow potatoes this fall, then grow sweet potatoes (and potatoes) in spring. Johnny Depp and the Lie of the Heroic Misfit, An Oral History of ‘Steamed Hams,’ the Funniest ‘Simpsons’ Scene Ever Recorded, Uncasing the Mystery of the Cursed Viral ‘Meat Clown’, With ‘It’s the ___ for Me,’ Gen Z Advances the Art of Insult Comedy. “, Ketchup contains high fructose corn syrup, , which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. Prepare them baked in their skin for the best nutritional value.”, 2) Sweet Potatoes: “Even though they have the word ‘sweet’ in their name, these potatoes are diabetic-friendly and won’t spike your blood sugar,” Friedman says. “In fact, their high fiber content actually helps with blood glucose control and weight management.”, “Orange-fleshed sweet potatoes are one of nature’s unsurpassed sources of beta-, carotene, which is needed for healthy skin and mucous membranes, our immune, system, good eye health and vision,” Friedman continues. “Instead of frying them, try baking them in the oven using extra virgin olive oil. “Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Sweet potatoes that have been peeled and roasted have a GI of 82, which is classified as high . The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Sweet potatoes vs. potatoes: A nutritional debate fueled by misinformation, baseless ‘superfood’ obsessions, and carbohydrate phobias. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is essential for energy production from food and helps digestion. Commonly, the potatoes sold to consumers have coats appearing in shades of brown or red and white flesh, while sweet potatoes generally have rougher brown coats with orange flesh. Knowing whether sweet potatoes cook faster than russets, or vice versa, lets you pick the best fit for your planned meal, making it easier to get dinner on the table before hunger overwhelms your best intentions. Because some of that starch is resistant starch, this breakdown takes time and effort, so although both potatoes and sweet potatoes are high in carbs, they don’t act the same way in our body as high-carb processed foods. High in nutritional value, and lower in calories than white potatoes, sweet potatoes make an easy side dish for dinner or a light lunch. Brown Russet Potatoes, also known as Russet Burbank and Idaho Potatoes. Read up on how to grow sweet potatoes from slips here. Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. Top your mashed potatoes with gravy, and they could easily reach 450 calories.”, However, you can make healthier mashed potatoes at home — if you’re willing to skimp on the butter, that is. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Sweet potatoes are among the richest sources of beta-carotene, a nutrient your body converts to vitamin A after consumption. The Google, Ireland and the humble potato have a lengthy, tumultuous relationship. Russet Potato vs. Sweet Potatoes Protein. That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete. Bake at 400° for 25-30 minutes or until tender, turning once. And according to the USDA, 100 grams of a white potato has 95 calories, 21.4 grams of carbohydrate and 2.3 grams of fiber, while 100 grams of a sweet potato has 86 calories, 20 grams of carbohydrate and 3 grams of fiber. A white boiled potato has a GL of 25. Ireland relied on potatoes, and without them, many people were at risk of starvation on top of the loss of their homes and farmland. “Fingerlings are an excellent source of vitamin B6, which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. Cooking a meal at home using whole, fresh ingredients is almost always a healthy and satisfying choice, especially when that meal features plenty of vegetables. “The white spud is also an excellent source of resistant starch, which feeds the friendly bacteria in your intestines. It is the clear choice for dieters because it has fewer calories and carbs. Both russets and sweet potatoes cook in about 20 minutes when cut into small pieces and added to simmering soups or stews. “Blend cauliflower with the potatoes to get a buttery, smooth flavor with fewer carbs,” Friedman suggests. “Instead of frying them, try baking them in the oven using extra virgin olive oil. The orange hues in sweet potato are due to the super antioxidant beta-carotene, and a unique storage protein called sporamin has been shown to have its own antioxidant properties. It gets White potatoes actually exceed the recommended amino acid levels for, — amino acids that play a vital role in cellular repair.”. Then, instead of white processed salt, use a healthier variety, like black Hawaiian salt or Himalayan sea salt.”. “Consuming trans fats has been shown to increase the risk of coronary artery disease in part by raising levels of ‘bad cholesterol,’ lowering levels of ‘good cholesterol’ and increasing triglyceride levels [which can contribute to fatty buildups in your arteries]. That said: “The carbohydrate or starchy part of this potato also ranks high on the glycemic index — that means it enters the bloodstream faster, which is a plus if you’re an endurance athlete, . Fingerling potatoes are also rich in vitamin C, which has immune boosting properties.”, 6) White Potatoes: “White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6,” Friedman explains. A 2007 USDA paper reported an ORAC value for sweet potato 26% higher than that of a Russet potato. “Russets are also a good source of iron, which supports healthy blood, and magnesium, which is needed for heart, nerve and immune system function.”, However, the way you eat your russet potatoes can really change up how healthy they are. “If you’re a steak-and-potato person, russet is your go-to. 1) Red Potatoes: “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. Lastly, forego fatty milk and try using, “I’ve had many patients who believe that eating French fries is adding a healthy vegetable to their diet,” Friedman says. While you may be shunning white potatoes in favor of sweet potatoes, both provide essential nutrients your body needs for good health. “If you’re a steak-and-potato person, russet is your go-to. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. “You can also whip potatoes with Greek yogurt to get a creamy consistency. In an eight-year study published in the, , fried potatoes can actually increase your risk of mortality. Either vegetable will fall apart if they are overcooked. “Fingerlings are an excellent source of, , which plays an important role in the production of red blood cells, liver detoxification and maintenance of the brain and nervous system. Russet potato has more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and... Minerals. Do Yams & Baked Potatoes Cook for the Same Amount of Time? White potatoes are a great source of high-quality protein, too, because of their superior amino acid complex. Then there’s a chemical in French fries, acrylamide, which has been linked to an increased cancer risk.”, Worse yet, dipping them in ketchup only adds fuel to the unhealthy fire. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. The purple is due to anthocyanins — primarily peonidins and cyanidins — that have important antioxidant and anti-inflammatory properties. Why Are Tube Sites Suddenly Filled With… Porm? Other foods with a similar GI value include rice cakes and instant oat porridge ( 10 , 11 , 12 ). Sweet potato and white potato differ drastically in their vitamin A content. Gold potatoes were my “favorite” during the plain potato weeks. “Purple potatoes have been found to slow the growth of certain types of cancer cells in test-tube studies, including bladder, colon, stomach and breast cancer. Russet potatoes are larger and more oblong in shape than white potatoes, and they have a tougher skin, which is also commonly kept for skin-on French fries.”, Russet potatoes are also generally healthier than white potatoes. “Some restaurants use heavy cream to prepare their mashed potatoes, which drives the fat and calorie count even higher. After all, sweet potatoes, with their rich orange color, must be healthier, right? “Two tablespoons of ketchup also contains eight grams of sugar, and most people gob more than this on their plate of fries.”, “If you love French fries, there’s a healthier way to eat them,” Friedman continues. As a rule of thumb, russets take slightly longer to cook than sweet potatoes. “New potatoes offer some vitamins and minerals, however, because they haven’t fully matured, new potatoes have less nutritional value than their fully-grown counterparts.”, 8) Mashed Potatoes: “A traditional homemade serving of mashed potatoes can contain 237 calories or more when they’re prepared with butter and whole milk,” Friedman says. But of course, potatoes come in many shapes and forms, some healthier than others, which brings me to why we’re here: In celebration of St. Patrick’s Day — and the potato — I asked nutritionist David Friedman, author of Food Sanity: How to Eat in a World of Fads and Fiction, to help me rank common types of potatoes — from super healthy to super not. However, white potatoes also have a downside. “Ketchup contains high fructose corn syrup, which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. “They’re high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. Make your baked russet potato even healthier and more flavorful by adding some parsley or green onions, or topped with sautéed mushrooms and bell peppers.”, 5) Fingerling Potatoes: “A fingerling potato is a small, stubby, finger-shaped potato,” Friedman says (hence the name). Sweet? Cooper, the 20th Century’s Greatest Outlaw, Lives On, The Saga of Gerald, the Turkey From Hell, Who Nearly Destroyed Oakland, LSD Perfume and Exploding Seashells: The 40-Year History of CIA Plots to Kill Castro, An Oral History of How Stupid, Sexy Flanders Got Such a Stupid, Sexy Ass, An Oral History of ‘The New Hollywood Squares’, There’s Only One Reliable Way to Make Your Loads Bigger, As the Unemployed Move to OnlyFans, a New Market Emerges for Their Stolen Nudes, The Guys on a Mission to Fact-Check the Size of Every Porn Star’s Penis, Mel Bushman of ‘The Golden Girls’ Was TV’s First Old-Guy Fuck Buddy. “New potatoes get purposely thinned out early in the season in order to make room for the rest of the potatoes to mature.”, “A single cooked new potato contains only 25 calories, and about 85 percent of those calories come from carbohydrates, while nearly 10 percent come from protein and four percent or less from fat,” Friedman continues. Because baking doesn't require any added fat, it's one of the healthiest ways to cook potatoes, provided of course that you don't load them up with lots of fatty toppings. An average-sized sweet potato also weighs about five ounces, and contains 112 calories, three grams of fibre, 1.5 grams of protein and no fat. Food is fuel and a plain baked potato makes an excellent meal before a challenging workout.”, 7) New Potatoes: New potatoes aren’t really a variety by themselves — they’re simply the baby version of any potato that a farmer grows, Friedman explains. Lastly, forego fatty milk and try using healthier cashew milk instead.”, 9) French Fries: “I’ve had many patients who believe that eating French fries is adding a healthy vegetable to their diet,” Friedman says. She has written about food online professionally for ten years on numerous websites, and has provided family and friends with homemade recipes and stories about culinary adventures. Roasted wedges or fries of either russets or sweet potatoes give you a lower-fat alternative to their deep-fried relatives. , which was utterly devastating. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. Vitamins Sweet potatoes are loaded with vitamin A, packing almost 700% of the recommended daily value in one medium potato; all the others have none. How the TikTok Aesthetic Is Changing the Face (And Body) of Porn, The ‘Stonks’ Meme Can Teach You a Lot About the Stock Market, A Dignified Simp Knows the Art of Looking Respectfully, Sorry, but ‘Requiem for a Dream’ Is a Terrible Movie. French fries aren’t only unhealthy —, . “Increased potassium intake allows the body to excrete more sodium through the urine, which may help lower blood pressure. Lastly, a hot tip: “After a strenuous workout at the gym, consume a sweet potato with a little cinnamon on top (which has anti-inflammatory properties) and your muscles will recover twice as fast,” Friedman suggests. A single red potato also supplies 30 percent of the recommended daily intake of niacin, which is, essential for energy production from food, — i.e., ‘bad cholesterol’ — and supports healthy skin and nerves.”, and muscle control, most people think of a banana as the go-to — actually, a, banana only contains 422 milligrams of potassium, compared to a red potato, which, contains a whopping 1,670 milligrams of potassium,” Friedman continues. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar Finally, a study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. 1 medium baked russet potato with skin has about 170 calories, 37 grams of carbohydrate, 4 grams of fiber and 5 grams of protein. Sweet Potato vs White Potato. Jewel: In this variety from California, the skin is coppery orange while the flesh is earthy, with a mild, sweet taste.. White Sweet Potatoes . However, unlike russets, white sweet potatoes offer many of the same nutrients as orange ones do. 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Too, because a large sweet potato potato vs sweet potato vs. a red skin and Yukon gold..

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