Which is best for weight loss, vitamin A and digestion?

Potatoes and sweet potatoes are sources of essential nutrients for maintaining good overall health. Leave the skin can maximize their nutritional benefits.

Potatoes

Potatoes are a valuable source of nutrients, such as:

• Fiber: This carbohydrate supports digestion and promotes satiety.
• Potassium: This mineral helps regulate blood pressure and supports nerve and muscle function.
• Vitamin B6: One medium-cooked potato contains 24 percent of the daily value of vitamin B6, which helps produce red blood cells, convert food into energy, and regulate mood and sleep.
• Vitamin C: One medium-sized red potato (114 grams) provides 11% of the daily value of vitamin C. This antioxidant supports immune function, collagen production and iron absorption.

Whole potatoes contain resistant starch. Unlike simple carbohydrates, resistant starch does not break down in the small intestine.

It passes into the large intestine, where intestinal bacteria ferment it to produce short-chain fatty acids (SCFAs). SCFAs have been shown to help manage weight, control blood sugar, and support gut health.

Baked potatoes contain a more resistant starch than boiled potatoes. Refrigerated baked potatoes contain a more resistant starch than hot or reheated ones.

Sweet potatoes

Sweet potatoes are a key source of nutrients, such as:

• Anthocyanins: These antioxidants are found in purple sweet potatoes. They can reduce inflammation and support metabolism.
• Beta-carotene: Orange sweet potatoes are rich in this antioxidant, which your body converts into vitamin A.
• Fiber: The skin is a source of fiber that may have prebiotic properties. This can promote the growth of healthy gut bacteria.
• Polyphenols: These antioxidants can reduce inflammation, improve cholesterol, and control blood sugar levels.
• Vitamin A: A single medium-sized sweet potato provides 122% of the daily value of vitamin A, which supports cell growth and development, immunity, reproduction and eye health.

Like white potatoes, sweet potatoes are also a source of resistant starch And vitamins C and B6.

Potatoes and sweet potatoes are similar in calories, proteins, fats and carbohydrates. Both are sources of antioxidants, fiber, vitamins and minerals.

Key differences include:

• Antioxidants: White potatoes are rich in phenolic acids (mainly chlorogenic acid). Sweet potatoes contain higher levels of beta-carotene.
• Glycemic index (GI): GI measures how quickly foods raise your blood sugar. Sweet potatoes have a slightly lower GI than white potatoes due to their higher fiber content. A boiled white potato has a GI of 71, while a boiled sweet potato has a GI of 66.
• Vitamins and minerals: Sweet potatoes provide significantly more vitamins A and C than white potatoes.

Potatoes and sweet potatoes can be healthy as part of a balanced diet. Sweet potatoes have a slight advantage due to their higher vitamin A content, important for vision and immune health.

You can enjoy both types as part of a balanced diet, alongside lean proteins, vegetables and healthy fats. They can help you get the nutrients needed for overall health.

Although potatoes can be healthy, they are often prepared in ways that reduce their nutritional benefits.

Sweet potatoes are often topped with marshmallows, butter, cinnamon and sugar. White potatoes can be fried or loaded with butter, sour cream or cheese, which adds extra calories and saturated fat.

Here are some tips for including potatoes in a balanced diet:

• Boil equal parts potatoes and cauliflower, mash them together, then garnish with olive oil, herbs and spices.
• Allow the skin to preserve its fiber content.
• Pair a side of potatoes with lean protein and steamed vegetables.
• Roast potatoes, refrigerate them overnight, then toss them into a smoothie or potato salad to reap the benefits of resistant starch.
• Cut the sweet potatoes into quarters and roast them with olive oil, sea salt, garlic and onion powder.
• Toss them with the seasoning and cook in an air fryer for 15-20 minutes, shaking halfway through cooking.