The regular variety of potatoes contain compounds referred to as glycoalkaloids. Foods with a Glycemic index of 70 or higher can cause your blood sugar to increase faster than when compared to foods with a medium GI (56-69) or a low Glycemic index (55 or less). Purple sweet potatoes contain far more overall antioxidants than red, yellow and white varieties, for example, although all kinds of potatoes, even white Russets, may have their own cancer-fighting properties. Both are healthy relative to your regular white spud, but this is a category where the American style wins. But an occasional sweet potato can satisfy your potato craving with an index of 64 instead of 111. Regular potatoes are higher on the glycemic index (GI), with a score of about 78. By Myprotein, • For the rest of us, occasional blood sugar spikes will have no negative impact on your health and as long as you’re exercising to burn of the carbs you eat, they won’t be stored as fat, rendering the GI score basically irrelevant. Foods with a Glycemic index of 70 or higher can cause your blood sugar to increase faster than when compared to foods with a medium GI (56-69) or a low Glycemic index (55 or less). Sweet potatoes are lower on the glycemic index An important area where potatoes and sweet potatoes differ is in their glycemic index (GI), a scale from 0 to 100 that rates how quickly a food will cause your blood sugar to rise. Potatoes are economical, have significant nutritional value, and let's face it, potatoes can be downright delicious. Oops! The only individuals who should even need to know the GI score of their food are diabetics who need to closely regulate their blood sugar levels to avoid crashing and spiking. The GI can greatly depend on the type of sweet potato or the cooking process. Let’s strip them down by comparing the macro and micro-nutrient numbers of a standard 100g serving size: ? Billy is passionate about all things fitness and nutrition, with an emphasis on muscle and strength building. But if an individual had to choose between eating a white potato vs sweet potato, most would choose the sweet for the same reason as choosing brown rice over white rice, “The nutrients are stripped away in the white variety right?”. There is an alternative most of us don’t know of which is that of boiled white potatoes, coming in with a score of … In fact, sweet potatoes that have been peeled and baked for … The GI tells you how fast a food spikes your blood sugar. A 1/2-cup serving of baked sweet potato has 90 calories, 20 grams of carbs, and 3 grams of fiber. Blood sugar and the glycemic index Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. a Culinary Nutrition Expert...and a mom to two littles. Potato chips, often criticized for processing that adds fats and sodium, actually have a lower glycemic index than other forms of potatoes -- at a value of 51. When it comes to sweet potatoes, especially the purple and red varieties, they are known to be antioxidant-rich. Your email address will not be published. That means your blood sugar doesn’t shoot up as fast or as far. Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image. A boiled potato has a high GI around 78, while a boiled sweet potato has an intermediate GI of 63. Sweet potatoes, in comparison, score 63 on the GI . We cannot search for an empty value, please enter a search term. There are some very large nutritional differences between the two. White potatoes score the highest at 75. They are distantly related to sweet potatoes but they are from another family. All other nutrients are almost equivalent meaning if you enjoy your sweet potatoes with chicken and your white potatoes with beef, don’t be afraid to mix it up and eat what your heart desires! If you have diabetes, keep in mind the importance of portion size and distribution of carbohydrate-rich foods throughout the day. That said, all potatoes do have a significant amount of carbs. We compared 200g of baked in skin regular potatoes with 200g of baked in skin sweet potato and the results where quite interesting. When it comes to regular potatoes, the Glycemic index can also differ. Foods with higher GI scores cause blood sugar to rise more rapidly, making them less suitable for people who have diabetes or prediabetes. Clean And Press | The Benefits & How To Perform. Don’t believe me? Calories – both are almost equal, with a white potato having 93 calories and a sweet having 90. A regular baked white potato has a GI score of 111, which ranks even higher than pure glucose. If you are one of the people that have been wondering which option is healthier and what the differences are, you are in luck. Read on! Below is where we’ll compare the potatoes vs sweet potatoes and lay out the differences between them. Meal Replacement Shakes | When, What & Why? By Evangeline Howarth, • It is important to note here than a medium sized white potato is about 173 grams, while a medium sized sweet potato is about 114 grams. In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. As you can see regular and sweet potatoes are somewhat similar when it comes to their protein, calorie, and carbohydrate content. Why the white potato competitors 111, which ranks even higher than pure glucose load! 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