Know your spuds: Sweet vs. white

Laura Rehling, RD

Posted April 5, 2019

Russet potatoes are lower in fat and sugar and have more protein and fiber than sweet potatoes.
Sweet potatoes are a good source of manganese which is a necessary nutrient that aids your metabolism, bone development and vitamin absorption.
Purple sweet potato varieties are a good source of anthocyanin, which contains anti-inflammatory properties.

If you always choose white potatoes, a switch to sweet potatoes can give your nutrition a boost. Sweet potatoes have fewer carbs and calories, are rich in vitamins A and B, and are loaded with fiber and potassium. They are also a great choice for people with diabetes. The lower glycemic index means your blood sugar levels won't spike as much as they would eating white potatoes. Sweet potatoes are also high in magnesium which can help manage blood sugar, blood pressure and metabolism.

Try adding cubes of sweet potato to soups and stews and cupcake or pancake batter, and as any Southerner will tell you, nothing beats a sweet potato pie.

Store sweet potatoes in a cool, dry, dark place (but, not in the refrigerator) for up to one month or at room temperature for one week. To gain as much fiber as possible, scrub sweet potatoes gently under cold water. But, be careful, sweet potato skin is thin and scrubs off easily.

Here are a few recipes from Allina Health as well as HyVee all of which feature sweet potatoes.

Sweet potato hash

Sweet potato poppers

Sweet potato and beet chips

Source: HyVee Seasons magazine, March 2019