“Avoid white potatoes…eat sweet potatoes instead.”
“A white potato is worse than a Snickers bar.”
“Potatoes have too many carbs.”
Have you heard any of these before?
Are you confused about potatoes and whether you should eat them or not?
Why do white potatoes have such a bad reputation while the sweet potato is considered by many to be a “superfood?”
We are going to go out on a limb here – since we talk to so many people who are confused about potatoes, we are assuming there are others in the same boat.
Potatoes probably get a bad rap because they are most commonly served as French fries, tater tots or chips. After all, most of the potatoes produced in North America have a date with the deep fryer! When they are not fried, they are often loaded up with butter, sour cream, bacon and cheese. Obviously, in these forms, potatoes are not the epitome of health! But, when eaten in their original form and prepared in a great-tasting, healthful way, they can actually be good for you! There, we said it – potatoes can be good for you!
THE GOOD…
Potatoes contain healthy fiber! Both white potatoes, eaten with the skin on, and sweet potatoes contain fiber, which helps control hunger, lowers blood cholesterol levels and keeps things regular (if you know what we mean!). And both will leave you feeling full, making it difficult to overindulge.
- Both white and sweet potatoes also contain useful vitamins and nutrients.
- The white potato is actually a slightly better source of protein, iron and potassium than the sweet potato.
- While both contain important vitamins like Vitamins A and C, sweet potatoes are a Vitamin A powerhouse, providing 400% of your daily requirement!
So, while there are some slight differences between white and sweet potatoes, both are healthy. In case you were wondering, yams are not the same as sweet potatoes. They are a cousin to the sweet potato, but don’t provide as many vitamins and nutrients, especially Vitamin A.
Another benefit of potatoes is their resistant starch.
What is resistant starch?
It’s a starch that acts differently in our bodies compared to high-carb processed foods. Because it can’t be broken down, it passes through your system and ends up being energy for our gut bacteria, which promotes a healthy immune system and colon.
So, how do you reap the benefits of this resistant starch?
Believe it or not, one way is eating cooked and cooled potatoes! When potatoes are cooked and then cooled, the cooling process transforms the starches into resistant ones. They can be eaten cold (potato salad is a great example) or reheated to a low temperature without converting back to the “non-resistant” state.
THE NOT-AS-GOOD…
Have you heard someone say, “I don’t eat potatoes or sweet potatoes…too many carbs”?
Potatoes are often associated with being high-carb and high on the glycemic index, which is a measure of how quickly food converts to glucose (sugar) in your body. Therefore, there is a concern that eating potatoes will shoot your blood sugar sky high. Potatoes seem to have become the poster child for being high on the glycemic index, even though other foods like rice, watermelon and breads rank high as well.
Remember, there are good carbs and not-so-good carbs. REAL foods, specifically vegetables, are GOOD CARBS!
How much should you eat?
Now, it is probably not a great idea to eat a HUGE amount of potatoes at once, because this can cause a spike in blood sugar and a surge in insulin. Opting for smaller portions, or “half” size potatoes is really the best answer. Typically, potatoes are eaten as a side dish with other foods. Eating potatoes with proteins and healthy fats, plus added fiber from ample veggies and salad, will dramatically reduce the glycemic load of your meal. And this keeps you from overindulging. This is truly the #1 answer to including both white and sweet potatoes in your meals.
Also, boiling the potatoes can lower the glycemic index because the starches bind with the water. We love the flavor and texture of roasted potatoes, and also sometimes like to boil them first. The result is a great side dish with a lower glycemic index, along with excellent texture and taste. These Smashed Rosemary Potatoes are a perfect example, where the potatoes are boiled before the smashing and roasting begins!
Try finding different varieties!
There are over 4,000 varieties of potatoes produced today. Unfortunately, the varieties available to us are fewer. This is partly due to commercial breeding (for example, fast food restaurants demand a certain type for their fries), resulting in only certain varieties being available.
However, the farmers’ markets and some stores will carry different varieties of white, orange or purple potatoes. And the purple potatoes happen to be loaded with antioxidants so definitely grab them when you can! Sweet potatoes can sometimes be found in white, yellow and purple varieties. Get creative and experiment with different varieties!
Personally, we prefer the taste and texture of sweet potatoes, but we don’t exclude white potatoes from our routine. We really love stuffed sweet potatoes – they are great-tasting, quick & easy, and of course, good for you too! You can even cook your sweet potatoes and white potatoes in your slow cooker!
Inspiration to Enjoy Them!
Check out the great-tasting recipes on Eat REAL America using both white potatoes and sweet potatoes and enjoy them in a variety of delicious ways! Here are just a few examples:
Southwest Stuffed Sweet Potato
Grilled Potato Salad with Chimichurri Dressing
Roasted Potato Salad with Tarragon Dressing
Sweet Potato Curly Fries with Chipotle Lime Dipping Sauce
Loaded Mexican Sweet Potato Fries
Mashed Potatoes and Turnips with Sautéed Leeks
Sweet Potato Hash with EOT (Egg on Top)
Potato and Lentil Salad with Lemon Caper Vinaigrette
Mediterranean Roasted Potato and Beet Salad
Mango and Black Bean Stuffed Sweet Potato
CONCLUSION?
While sweet potatoes are fantastic, remember, white potatoes are too! We just need to be mindful about portions, how they are cooked, and what they are paired with!
We highly recommend including a wide variety of REAL food – potatoes included – as part of your REAL food lifestyle!
We made the Homemade Turkey Sausage on Saturday so Ken sliced and fried 2 red potatoes and some red onion, topped them with a little cheddar cheese, then fried the sausage and eggs to have for our special Sunday brunch.
What a delicious meal! I just made these meatloaves for my parents — just FYI, they freeze great if you ever want to have some “on hand” and ready to go!
This was a helpful article. Recently, I had a conversation about potatoes with a friend. The ‘carb’ was brought up, but I eat them in moderation. I love potatoes!