The humble potato is often pushed aside for the lower-GI sweet potato/kumara.
We compare regular potatoes with sweet potatoes to see how they stack up nutritionally.
White potatoes
(Per 100g with skin on)
White potatoes have less carbohydrate, more protein and potassium and a higher glycaemic index (GI) than their sweet potato counterparts.
Nutrition information
Kilojoules/calories 242kJ/58cal
Protein 2.3g
Carbs 10.7g
Fibre 1.9g
Give this favourite potato recipe a go: Chicken, spinach and potato bake
Sweet potatoes
(Per 100g with skin on)
Compared with regular white potatoes, sweet potatoes have more vitamins A and C, more fibre and a lower GI.
Nutrition information
Kilojoules/calories 297kJ/71cal
Protein 1.9g
Carbs 14.1g
Fibre 3g
Try this delicious sweet potato recipe: Mushroom and herb shepherd’s pie
The bottom line
While sweet potatoes do have a lower glycaemic index (GI) than most potatoes, it depends on the variety – white potatoes such as Spud Lite, Carisma and Lotato also have a lower GI. Overall, sweet potatoes are higher in nutrients, and are a better option for people with diabetes who need to keep an eye on their glucose levels.
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