Which Is Higher for Weight Loss, Vitamin A, and Digestion?

Russet Potato
Candy Potato

Energy 
108
103

Protein
3 grams (g)
2.3 g

Fats
0.1 g
0.2 g

Carbohydrates
24.4 g
23.6 g

Fiber
2.6 g (9% Each day Worth or DV)
3.8 g (14% DV)

Vitamin A
0% DV
122% DV

Vitamin B6
24% DV
19% DV

Vitamin C
11% DV
25% DV

Manganese
11% DV
25% DV

Copper
14% DV
20% DV

Pantothenic acid
9% DV
20% DV

Potassium
13% DV
12% DV

Potatoes and candy potatoes are sources of key vitamins that assist general well being. Leaving the pores and skin on can maximize their dietary advantages.

Potatoes

Potatoes are a helpful supply of vitamins, similar to:

Fiber: This carbohydrate helps digestion and promotes fullness.
Potassium: This mineral helps regulate blood strain and helps nerve and muscle operate.
Vitamin B6: One medium baked potato accommodates 24% of the DV for vitamin B6, which helps produce crimson blood cells, convert meals into power, and regulate temper and sleep.
Vitamin C: A medium-sized russet potato (114 grams) supplies 11% of DV for vitamin C. This antioxidant helps immune operate, collagen manufacturing, and iron absorption.

Entire potatoes comprise resistant starch. In contrast to easy carbohydrates, resistant starch doesn’t break down within the small gut.

It passes to the big gut, the place intestine micro organism ferment it to provide short-chain fatty acids (SCFAs). SCFAs have been proven to assist handle weight, management blood sugar, and assist intestine well being.

Baked potatoes have extra resistant starch than boiled ones. Chilled baked potatoes have extra resistant starch than sizzling or reheated ones.

Candy Potatoes

Candy potatoes are a key supply of vitamins, similar to:

Anthocyanins: These antioxidants are present in purple candy potatoes. They might decrease irritation and assist metabolism.
Beta-carotene: Orange candy potatoes are wealthy on this antioxidant, which your physique converts to vitamin A.
Fiber: The pores and skin is a supply of fiber that will have prebiotic properties. It could promote the expansion of wholesome intestine micro organism.
Polyphenols: These antioxidants might decrease irritation, enhance ldl cholesterol, and management blood sugar.
Vitamin A: A single medium-sized candy potato supplies 122% of the DV for vitamin A, which helps cell progress and growth, immunity, replica, and eye well being.

Like white potatoes, candy potatoes are additionally a supply of resistant starch and nutritional vitamins C and B6.

Potatoes and candy potatoes are comparable in energy, protein, fats, and carbohydrate content material. Each are sources of antioxidants, fiber, nutritional vitamins, and minerals.

Key variations embrace:

Antioxidants: White potatoes are wealthy in phenolic acids (primarily chlorogenic acid). Candy potatoes comprise greater ranges of beta-carotene.
Glycemic index (GI): The GI measures how shortly meals increase your blood sugar. Candy potatoes have a barely decrease GI than white potatoes because of their greater fiber content material. A boiled white potato has a GI of 71, whereas a boiled candy potato has a GI of 66.
Nutritional vitamins and minerals: Candy potatoes present considerably extra vitamin A and C than white potatoes.

Each potatoes and candy potatoes might be wholesome as a part of a balanced food plan. Candy potatoes have a slight benefit due to their greater vitamin A content material, which is necessary for imaginative and prescient and immune well being.

You could get pleasure from each varieties as a part of a balanced food plan, alongside lean proteins, greens, and wholesome fat. They may also help you get the vitamins needed for general well being.

Whereas potatoes might be wholesome, they’re typically ready in ways in which scale back their dietary advantages.

Candy potatoes are sometimes topped with marshmallows, butter, cinnamon, and sugar. White potatoes could also be fried or loaded with butter, bitter cream, or cheese, which provides further energy and saturated fats.

Ideas for together with potatoes in a balanced food plan embrace:

Boil equal elements of potatoes and cauliflower, mash them collectively, after which prime with olive oil, herbs, and spices.
Depart the pores and skin to protect its fiber content material.
Pair a facet of potatoes with lean proteins and steamed greens.
Roast potatoes, chill them in a single day, then toss them right into a smoothie or potato salad to reap the advantages of resistant starch.
Slice candy potatoes into wedges and roast them with olive oil, sea salt, garlic, and onion powder.
Toss them with seasoning and prepare dinner in an air fryer for 15-20 minutes, shaking midway by.