Why are sweet potatoes considered healthier?

Sweet potatoes are considered healthier than other types of potatoes, including white potatoes, due to their higher content of antioxidants and several additional health benefits.

Specifically, sweet potatoes are rich in beta-carotene and anthocyanins, which are powerful antioxidants that protect cells from damage caused by free radicals, thereby lowering the risk of cancer and heart disease.

They also contain phytosterols, which help reduce cholesterol levels and the risk of cardiovascular disease. Sweet potatoes have significantly more vitamin A than white potatoes, which supports eye health and strengthens the immune system. Additionally, sweet potatoes are higher in fiber, making them excellent for digestion and relieving constipation.

Sweet potatoes also have a higher potassium content, which can help regulate blood pressure and support nerve function. Compared to white potatoes, they also contain more iron, which is beneficial for blood health.

Explaining why sweet potatoes are superior to other tubers, Samantha Cassetty, a nutrition and wellness expert based in New York, told Business Insider that sweet potatoes have a lower glycemic index (GI). On a scale from 0 to 100 (which measures how quickly foods raise blo.od sugar levels), boiled white potatoes have a GI of around 78, whereas sweet potatoes have a GI of 63.

This means that white potatoes are converted into sugar more rapidly in the digestive system, causing a quick spike in blood sugar. In contrast, sweet potatoes are digested more slowly, helping to maintain more stable blood sugar levels.

This is particularly important because low-GI foods help regulate blood sugar and support weight management.

According to Cassetty, the higher antioxidant content in sweet potatoes is also a major benefit, as it helps protect cells from oxidative stress. This is crucial because oxidative stress is linked to heart disease, cancer, and neurodegenerative conditions such as Alzheimer's.

When comparing the two, sweet potatoes are found to have higher levels of essential vitamins that function as antioxidants—especially vitamin A and vitamin C. They also contain plant pigments with antioxidant properties not found in regular white potatoes. That’s why sweet potatoes are often considered the better choice by nutrition experts.

The Healthiest Ways to Cook Potatoes

Dr. Adelia C. Bovell-Benjamin, a professor of food and nutritional sciences at Tuskegee University (USA), explains that boiling, steaming, or baking both sweet and white potatoes are healthy cooking methods that preserve most of their nutrients.

However, it is best to avoid consuming too many fried potatoes - like French fries - because they are high in fat and calories.

Both types of potatoes can be part of a healthy diet and fit well into weight-loss plans. That said, sweet potatoes are the better choice if your goal is to manage blood sugar, increase vitamin A intake, and boost antioxidant levels.