Bonus! Check out the Creamy Sweet Potato Soup recipe below.
I used to think sweet potato fries were a healthier option compared to regular fries. Definitely not good for you when drenched in cinnamon honey butter!
White potatoes get a bad rap, but it’s not deserved. We lump the bad white foods together–white bread, white rice, white pasta, sugar, and white potatoes.
So, are sweet potatoes better for you than white potatoes? The answer is—it depends.
Nutrition comparison
The table below shows sweet potatoes have much more vitamin A and a bit more vitamin C. But they also have more sugar.
In addition, a white potato has more than twice as much starch, which is beneficial for the gut microbiome. Resistant starch, like fiber, doesn’t get digested. It ferments in the gut and becomes food for the good bacteria in the gut.
Because of their deeply colored flesh, sweet potatoes contain antioxidants, beta carotene and chlorogenic acid. Antioxidants fight inflammation in the body.
Both sweet and white potatoes have about the same of most other vitamins and minerals. (Click on the links in the table to view more information.)
| White potato, medium, boiled | Sweet potato, medium, boiled | |
| 144 | Calories | 115 |
| 2.86 g | Protein | 2.07 g |
| 0.167 g | Fat | 0.211 g |
| 33.4 g | Carbohydrate | 26.7 g |
| 1.49 g | Sugar | 8.67 g |
| 3.34 g | Fiber | 3.78 g |
| 17.3 g | Starch | 7.88 g |
| 3.34 IU | Vitamin A | 23700 IU |
| 12.4 mg | Vitamin C | 19.3 mg |
Conclusion
Both sweet and white potatoes can be part of a healthy diet. Are sweet potatoes better for you than white potatoes? It depends on how you cook them.
According to Precision Nutrition, there are many healthy ways to cook white potatoes. Practice moderation by saving the less healthy options for special occasions.
- Eat most often: boiled, roasted, or baked, and topped with olive oil, salt, and herbs.
- Eat less often: boiled, roasted or baked and topped with a pat of butter, dollop of sour cream, or sprinkle of cheese or bacon.
- Eat rarely: mashed with lots of cream and butter; baked and loaded with butter, sour cream, cheese and bacon; fried; chips.
Here is a way to enjoy sweet potatoes. Try my recipe for Creamy Sweet Potato Soup. (Adapted from How Sweet Eats.)
Creamy Sweet Potato Soup
Equipment
- 1 large pot
Ingredients
- 2 tablespoons coconut oil
- ½ sweet onion chopped
- 2 tablespoons ginger grated
- 2 cloves garlic chopped
- ½ teaspoon salt
- ½ teaspoon pepper freshly cracked
- 2 cups vegetable or chicken broth
- 4 cups sweet potato cubes 2 large or 3 small sweet potatoes
- 1 14 oz can coconut milk
Instructions
- Melt the coconut oil in a large pot
- Add the onion and saute about 10 minutes until it begins to caramelize and turn golden brown
- Add the garlic, ginger, salt, and pepper. Saute for about 3 minutes until fragrant
- Add the sweet potato cubes and saute for 5 minutes, stirring occasionally until they start to brown
- Pour in the vegetable stock and bring to a boil
- Reduce to a simmer, cover the pot and cook for about 15-20 minutes, until the sweet potato cubes are fork tender
- Turn off the heat, use an immersion blender to puree until smooth. Or let cool slightly, carefully transfer to a blender and blend until smooth
- Add the coconut milk, and puree and blend again until combined
- Return soup to the pan and reheat if necessary
