Potato belongs to the Ca family (Solanaceae) and often have white or pale yellow meat.Sweet potatoes belong to the family.Convolvulaceae) and often bright orange with natural sweet taste.
While both are complex carbohydrates and provide fiber, antioxidants, vitamins and minerals, sweet potatoes have higher vitamin A content.Both types can be part of a balanced diet, as long as they are processed in a healthy way.
Benefits of potatoes
Potatoes are valuable sources of vitamins and minerals.Here are some nutritional benefits:
- Vitamin C: A medium -sized brown potato (114 grams) provides 11% of the daily nutritional value (DV) for vitamin C, an antioxidant that supports immune function, collagen production and steamingIron collection.
- B6: Potatoes contain vitamin B6, providing 25% DV.Vitamin B6 is essential for the production of red blood cells, convert food into energy and create neurotransmitter that regulates mood and sleep.
- Fiber: Potatoes contain a reasonable amount of fiber, support digestion and create a sense of fullness, along with potassium, help regulate blood pressure and support nerve and muscle function.
The whole potato contains a carbohydrate called resistant starch.Unlike simple carbohydrates in pasta and white rice, resistant starch is not decomposed in the small intestine.Instead, it goes to the large intestine to be fermented by beneficial bacteria, producing short -chain fatty acids (SCFA).SCFA is related to potential health benefits, such as improving weight control, blood sugar control and intestinal health.
Benefits of sweet potatoes
Sweet potatoes are a source of fiber, vitamins, minerals and abundant antioxidants.Data shows that the fiber in their shells may have prebiotic characteristics, promote the growth of beneficial bacteria and support intestinal health.Here are some other benefits:
- Vitamin A: Beta-carotene-rich sweet potato, an antioxidant and Provitamine A, is converted into vitamin A in the intestine.A medium -sized sweet potato (114 grams) provides 122% DV for vitamin A, which is important for cell growth and growth, immune system function, reproductive and eye health.
- Polyphenols: Sweet potatoes are high in polyphenols, antioxidants that are associated with reducing inflammation, improving cholesterol levels and better blood sugar control.Anthocyanin, found in purple sweet potatoes, can reduce inflammation and support metabolism.
In addition to the content of vitamin A, sweet potatoes are also a good source of vitamin C and vitamin B6.Like conventional potatoes, they also contain resistant starch, which can help the intestinal tract healthy, improve blood sugar control and increase the feeling of fullness.
Compare nutrition
Although sweet potatoes are often considered more advanced, both types can be a healthy supplement for a balanced diet.The following is a comparison of nutritional content in a medium -sized diet (114 grams) of each type, baking the whole shell.
Normal potatoes and sweet potatoes have the same content of calories, proteins, fats and carbohydrates.Both provide equivalent vitamin B6 and potassium.
The main difference in nutrition is that sweet potatoes provide more vitamin A.They also have fiber, vitamin C, manganese, copper and pantothenic acid.
Sweet potatoes have a slightly lower blood sugar (GI) index than white potatoes, which may be due to higher fiber content.Boiled white potatoes have an average of 71, while boiled sweet potatoes are slightly lower, with gi 63.
Both ordinary potatoes and sweet potatoes contain antioxidants.Potatoes are often rich in phenolic acid (mainly chlorogenic acid), while sweet potatoes are high in beta-carotene, a carotenoid with strong antioxidant properties.
Which one is better for you?
Both potatoes and sweet potatoes are good for health and provide complex carbohydrates, fiber, vitamins, minerals and antioxidants.Sweet potatoes have a slightly advantage because of the high content of vitamin A, very important for vision and immune function.
Enjoy both foods as part of a balanced diet - along with lean protein, vegetables and healthy fats - can help you get the nutrients necessary for good health.
Source and photo: Health