American / Western
Sweet potatoes have been proclaimed the new super food, while their humble cousin is getting a lot of bad rep. But are they really that different?
Potatoes are one of the most versatile veg in nature. Tasty, healthy and above all, cheap, they are an absolute all-rounder. Although potatoes are not ahving their moment right now, they can actually be quite healthy. Potatoes are low in calories, with only 110 per a medium-sized potato. They are also a good source of vitamins C, B6 as well as manganese, phosphorus and niacin.
The key is in the way they are cooked. Many studies linked potatoes to weight gain and diabetes, but they were based on dishes that contained potatoes cooked with heaps of butter, deep fried or with high contents of cream cheese. The studies have found no correlation between non-fried potato consumption and any risk of disease or weight gain. In short, when cooked right, they are good for you.
Leave the skin on when you cook potatoes. It contains more nutrients than the rest of the vegetable.
What about the sweet potato?
Sweet potatoes and “regular" potatoes actually come from different families. That’s why they are different from the nutritional point of view. Sweet potatoes are nutrient-dense vegetables that come in a variety of colors. They are high in fiber, antioxidants and beta-carotene which is excellent for supporting good vision and immune system. Sweet potatoes are very versatile and can be used in both sweet and savoury dishes. A medium sweet potato contains about 86 calories, so it’s not that much different from the regular one.
Which is better?
Both regular and sweet potatoes are comparable in calories, protein and carb content. Sweet potatoes are very high in Vitamin A, while regular potatoes will provide more potassium. Both are rich in fiber, vitamins B6 and C. So eating both in moderation is a good balance.
Stuck for ideas? Try our delicious vegan omelette with either sweet or regular potatoes. Yum!