Health benefits of white and sweet potato

Health benefits of white and sweet potato

Most foods that contains complex carbohydrates such potato is considered
a food that plays an important role in a healthy and proper nutrition (note to all those who have diabetes is that you should avoid potatoes because they contain large amounts of starch).But most people are looking alternative and switching to consuming sweet potato because its starch is converting to glucose more slowly and because of that doesnt raise insulin level that much.

When it comes to the glycemic index, white potatoes have a significantly higher glycemic index than sweet potato.The glycemic index of white potato is about 69  [1]
(but can reach 100 depending on how it is prepared) [2] While the glycemic index of sweet potato is 44 [3].

From this you an conclude that it have more impact on insulin production.If you are person that  is physically active you might need insuling spikes but only after the training for better protein absorbtion but not insulin spike should be avoided during the other periods of the day.This is also the reason why more physically active people like sweet potatoes as a healthy snack at any time of day. In this article we will compare the nutritional value of sweet and white potatoes and its health benefits.

Nutritional value of white potato and health benefits

white potato

299 grams of white potato contains 281 calories, 64 grams of carbon hydrates (4 grams of sugar) and 6 grams of protein.[4] I didn’t mention fat because potatos have very low fat content.

Helps in lowering blood pressure

White potatoes contain compounds known as kukoamines that can help lower blood pressure. [5] Potatoes are also an excellent source of potassium, a mineral that plays an important role in regulation of fluids in body,nerve impulses and muscle contraction and
and maintain a healthy blood pressure.[6]

Reduces the possibility of anemia

White potato contains good amount of iron which can prevent anemia.[7]

Reduces stress

-Potato is considered an excellent source of Vitamin B6 which belongs to a group
of B vitamins that are necessary for the reconstruction of cells and preserving healthy nervous system.This vitamin is necessary for the production of serotonin and dopamine, neurotransmitters which play a very important role on our mood.This mineral is also have influence on adrenaline, a hormone that helps the body responds react in stressful situations.

Reduces the risk of cardiovascular disease

Research has shown that consumption of white potato peel contains many kinds of phytochemicals and vitamins. Many of them are flavonoids that may help protect against cardiovascular disease and lower bad LDL cholesterol.[10]

Because of the high fiber content of potato it supports healthy digestion.Although most of
fibers are in white potato peel.

Prevents cancer

Studies show that foods containing lectins helps prevent cancer cell development,
although it is necessary to conduct more studies on this point.[11]

It helps the immune system

Due to its high amounts of vitamin C, potatoes helps the immune system.


Nutritive value of sweet potato and health benefits

sweet potato

328 grams of white potato contains 328 calories, 58 grams of carbon hydrates (19 grams of sugar) and 4 grams of protein.[12]

I didn’t mention fat because potatos have very low fat content.

Sweet potatoes are a good source of vitamin C which is good in fighting colds, but
also vitamin C plays an important role in the formation of bones and teeth and help
the absorbtion of iron.[13]

Help maintaining healthy skin and eyes

Sweet potatoes also contain large amounts of vitamin A, which plays an important role in maintaining health of the skin and eyes.[14]

Prevents anemia

Sweet potato,contains iron, which plays an important role in energy production and have positive effect on cortisol.[15]

It prevents diabetes and heart disease

Due to the high content of magnesium it may help preventing diabetes and heart disease.[16]

Regulate heartbeat and nerve signals

Because it contains potassium, which is one of the most important electrolyte having the function in regulating heartbeat and nerve signals.

Contain more fiber then white potato

Sweet potato contains almost twice as much fiber than white potato.This dietary fiber is very useful because it will slow down the absorption of carbon hydrates, and this will allow constat energy suplly to the body and also support the health of digestive system.


In my opinion the winner is sweet potato.It is not only because it have lower glycemic index and higher fiber content,but also because it taste soo good.It is important to note that active athletes and recreationists who dont have have history of  diabetes in their families can eat white potatoes few times in week as long as they prepare it in healthy way(cooking, frying in coconut oil).Physically inactive people should not eat white potato on daily basis but one or two days in a week would not do any harm.On the other hand you should  avoid all kinds of chips and deep-fried potatoes in vegetable oils.

Health benefits of white and sweet potato
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