White Potato vs Sweet Potato – Which is Healthier?

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Our Verdict

When comparing white potatoes to sweet potatoes, we picked the sweet potatoes.

Why?

In terms of macros, sweet potatoes are a little lighter on carbs and calories, though in the case of sugar and fiber, sweet potato has a few grams more of each, per potato. However, when an average sweet potato’s 7g of sugar are held against its 4g of fiber, this (much like with fruit!) not a sugar you need to avoid.

See also: Which Sugars Are Healthier, And Which Are Just The Same?

The glycemic index of a sweet potato is also lower than that of a white potato, so the sugars it does have are slower-release.

Sweet potatoes famously are good sources of vitamin A and beta-carotene, which important nutrients white potatoes cannot boast.

Both plants are equally good sources of potassium and vitamin C.

Summary

Both are good sources of many nutrients, and any nutritional health-hazards associated with them come with the preparation (for example, frying introduces unhealthy fats, and mashing makes the glycemic index skyrocket, and cooking with salt increases the salt content).

Baking either is great (consider stuffing them with delicious well-seasoned beans and/or tomatoes; if you make it yourself, pesto can be a great option too, as can cheese if you’re so-inclined and judicious with choice and quantity) and preserves almost all of their nutrients. Remember that nearly 100% of the fiber is in the skin, so you do want to eat that.

The deciding factor is: sweet potatoes are good sources of a couple more valuable nutrients that white potatoes aren’t, and come out as the overall healthiest for that reason.

Enjoy!

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    Pancakes have a bad reputation healthwise, but they don’t have to be so. Here’s a very healthy crêpe recipe, with around 20g of protein per serving (which is about how much protein most people’s body’s can use at one sitting) and a healthy dose of fiber too:

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  • Anti-Cholesterol Cardamom & Pistachio Porridge

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  • A short history of sunscreen, from basting like a chook to preventing skin cancer

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

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    Advertisement for Hamilton's Sunburn Vanishing Cream
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    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

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    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

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    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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