The white sweet potato is a great middle ground between an orange sweet potato and your favorite russet. Combine the seasonings; sprinkle over potatoes and toss to coat. Sweet potatoes are an excellent source of beta carotene, vitamin C and potassium. “Sweet potatoes are also high in manganese, which, aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones. “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. Let’s, for a moment, forget their color and take a deeper look at a sweet potato vs potato to discover which is really better for you. “Ketchup contains high fructose corn syrup, which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. Sweet Potato vs White Potato. “If you top a baked russet potato with butter, sour cream and bacon bits, it can quickly become an artery-clogging monstrosity,” Friedman says. Baked sweet potatoes tend to have a much higher GI than boiled ones because of how the starches gelatinize during cooking (8). You can microwave russets and sweet potatoes cut into chunks with a small amount of water for 10 to 12 minutes, depending on the size of the pieces. 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. French fries aren’t only unhealthy — they’re potentially deadly. Then, instead of white processed salt, use a healthier variety, like black Hawaiian salt or Himalayan sea salt, Gavin Newsom and the Plight of ‘Hank Hill Ass’, The Definitive Oral History of Reddit GoneWild, ‘BEEF BROS’ Gives Us the Leftist Himbo Superheroes We Need, The Hottest Porn Scene Ever Made Is 17 Minutes of Crying, In ‘Your Honor,’ Bryan Cranston Can’t Escape Walter White’s Shadow, The Inevitable Future of the Vaccine Flex, The Delicate Art of Leaving Your Job During a Pandemic, The Hunt for D.B. A Web Experience brought to you by LEAFtv, U.S. Department of Agriculture: Basic Report: 11507, Sweet Potato, Raw, Unprepared, U.S. Department of Agricuture: Basic Report: 11353, Potatoes, Russet, Flesh and Skin, Raw, Kids Eat Right: Five Quick and Healthy Meals Without Using the Stove. However, unlike russets, white sweet potatoes offer many of the same nutrients as orange ones do. Because sweet potatoes have a much higher sugar content than russets, their surface caramelizes and browns much more quickly than russets – keep a close eye on them so they don't burn. Brown Russet Potatoes, also known as Russet Burbank and Idaho Potatoes. 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, Food Sanity: How to Eat in a World of Fads and Fiction, , to help me rank common types of potatoes, “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. Nutrients in a Sweet Potato Vs. a Regular Potato Vs. a Red Skin Potato. “, Ketchup contains high fructose corn syrup, , which has been linked to causing attention deficit disorder, obesity, heart disease and cancer,” Friedman says. A key component of this healthy approach to feeding yourself and others is familiarity with the cooking times for your key ingredients. 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. “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. Compared to the russet and red potatoes, the gold are definitely more waxy and dense. 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. Each cup of chopped sweet potato provides 18,869 international units, or IU, of vitamin A, compared to only 6 IU in white potato. 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. 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. Last year’s harvest of volunteer sweet potatoes. 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. 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. 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. and your muscles will recover twice as fast,” Friedman suggests. The ensuing events have come to be known as The Great Famine, which was utterly devastating. Lundman received her M.A. 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. Potatoes are practical and delish, but they've gotten a bit of a bad rap, nutritionally speaking. Russet Potato vs. Sweet Potatoes Protein. A 2007 USDA paper reported an ORAC value for sweet potato 26% higher than that of a Russet potato. Size also matters, because a large sweet potato may take more time to cook than a tiny russet. “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. Like many foods, it seems potatoes have fallen into the diet trend trap. “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. Then, instead of butter, you can give your mashed potatoes some zest by using, and seasonings, like chives, paprika, garlic or thyme. “They’re high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. “Instead of frying them, try baking them in the oven using extra virgin olive oil. This mineral also plays a role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.”. “Blend cauliflower with the potatoes to get a buttery, smooth flavor with fewer carbs,” Friedman suggests. 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. In a small bowl, combine the dip ingredients. Now that you know the difference between potatoes vs. sweet potatoes, get out there and grow them! “If you’re a steak-and-potato person, russet is your go-to. It is the clear choice for dieters because it has fewer calories and carbs. Have We Reached the Limit of How Hard Humanity Can Shred? 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!”). French fries aren’t only unhealthy —, . Read up on how to grow sweet potatoes from slips here. In America, this the high-starch potato, and the country’s all-round bestseller. After all, sweet potatoes, with their rich orange color, must be healthier, right? 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. 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. But if I get to compensate by yeeting a couple pounds of regular potatoes into my mouth, that doesn’t sound so bad. “If you love French fries, there’s a healthier way to eat them,” Friedman continues. Roasted wedges or fries of either russets or sweet potatoes give you a lower-fat alternative to their deep-fried relatives. “Sweet potatoes are also high in manganese, which aids in the formation of connective tissue, bones, blood-clotting factors and sex hormones. Do Yams & Baked Potatoes Cook for the Same Amount of Time? Also, much of the nutritional value of the red potato is found in its skin, so never peel them. “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. In fact, purple potatoes contain four times as many antioxidants as russet potatoes.”, “They also may help to lower the potential health risk posed by heavy metals and free radicals,” Friedman continues. The Russet is the best potato for French fries, since the starch cooks up a crisp shell while getting that fluffy light interior that makes for a perfect bite. 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. The Google, Ireland and the humble potato have a lengthy, tumultuous relationship. When cooked, russet potatoes have a dry, fluffy, floury texture and a mild, earthy taste. For mashing, either steam or boil the vegetables for 20 to 30 minutes, depending on whether you peel and cut the vegetables first or cook them whole, unpeeled – russets typically take about five to 10 minutes longer than sweet potatoes in any case. “Smart and insightful reported features about modern masculinity.”, “@WeAreMel is phenomenal ... the best outlet covering digital culture today.”, “I just laughed out loud for a solid five minutes.”, “The rare men’s magazine that has taken upon itself to investigate masculinity, not enforce it. 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. 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. The way you prepare your potatoes will determine how nutritious they are, but all types of potatoes can be a healthy source of fiber and essential nutrients when prepared and served with little or no added fat. Ian Lecklitner is a staff writer at MEL Magazine. ++++ A few years back, some nutrition enthusiasts decided to figure out whether white or sweet potatoes were “healthier”. This is another great fat-free cooking method, and one that saves you time without compromising on flavor or texture. However, white potatoes also have a downside. The GI of regular potatoes also varies. “These are considered to be part of the sweet potato family, but instead of being orange on the inside, they’re purple,” Friedman explains. Serve with potatoes. “You can also whip potatoes with Greek yogurt to get a creamy consistency. “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. 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. 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. To cook the vegetables whole, microwave them on high power for six to eight minutes. Bake at 400° for 25-30 minutes or until tender, turning once. A Matter of Nutrition: Sweet Potato vs Potato. ... For example, baked russet potatoes have a GI of 111 and their boiled red counterparts have a GI of 89. In an eight-year study published in the American Journal of Clinical Nutrition, fried potatoes can actually increase your risk of mortality. 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. 1) Red Potatoes: “Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals,” Friedman explains. Bake either vegetable until a skewer or a sharp knife with a thin blade, such as a paring knife, slips easily all the way through – avoid the temptation to take either potato out of the oven until the flesh cooks completely and is soft and fluffy. 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. Finally, a study presented by the American Chemical Society found that eating purple potatoes may lower blood pressure. from Stanford University. 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. 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. Sweet potatoes and russet potato contain similar amounts of protein - sweet potato has 1.6g of protein per 100... Vitamins. 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. 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. “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 purple is due to anthocyanins — primarily peonidins and cyanidins — that have important antioxidant and anti-inflammatory properties. They also offer more lutein (for eye health) and choline (for brain health) than any other potato on this list. Sweet potatoes generally come from either Central or South America. As a rule of thumb, russets take slightly longer to cook than sweet potatoes. “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. At the time, potatoes were the ideal food — they provided protein, vitamins and complex carbohydrates. is brilliant.”, “sometimes I worry [MEL is] a psy-op meant just for me.”, This site is protected by reCAPTCHA. Also, much of the nutritional value of the red potato is found in its skin, so never peel them. 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2020 sweet potato vs russet potato