Which Is Better for Blood Sugar?

Reviewed by nutritionist Jessica Ball, MS, RD

Main points

• Both sweet and white potatoes provide valuable nutrients, including vitamin A, vitamin C and resistant starch.

• The effect on blood sugar depends on factors such as variety, cooking method and portion size.

• Adding any kind of potato, along with protein and healthy fats, to a balanced diet can support blood sugar management.

When it comes to starchy vegetables, potatoes often get a bad rap, especially among those concerned about blood sugar. You might be wondering: Is there a type of potato that’s a better choice for controlling blood sugar levels? The good news is that both sweet and white potatoes are nutrient-dense foods that can be part of a healthy diet. We spoke with a registered dietitian to learn about the benefits of both types of potatoes and what science says about their effects on blood sugar.

Benefits of sweet potatoes

Rich in Vitamin A

One of the most notable benefits of sweet potatoes is their high content of beta-carotene, which the body converts into vitamin A. “Sweet potatoes are a great source of vitamin A, with a medium-sized sweet potato containing 120 percent of the daily value,” says registered dietitian Megan Huff. Vitamin A has antioxidant properties and is essential for vision, immune function and cell growth.

Good source of vitamins and minerals

Medium-sized sweet potatoes are also a good source of other vitamins and minerals, providing about 25% of the daily value of vitamin C, 12% of the daily value of potassium, and 25% of the daily value of manganese. These nutrients help support various body functions such as immune health, energy metabolism, and nerve signaling.

Fiber promotes gut health

Sweet potatoes contain 4 grams of dietary fiber per serving, which supports a healthy digestive system. Fiber helps promote regular bowel movements, keeps blood sugar levels stable, and supports overall gut health. Sweet potatoes also contain prebiotic fiber, which feeds the good bacteria in your gut and helps them thrive.

Benefits of White Potatoes

Amazing Source of Vitamin C

One medium white potato contains 19 mg of vitamin C. Registered dietitian Lauren Manaker, MS, RDN, LD, notes, “White potatoes are a surprising source of vitamin C. While we typically associate vitamin C with citrus fruits like oranges, medium-sized white potatoes contain about 20 percent of your recommended daily intake of vitamin C. This essential vitamin supports your immune system, helps your body absorb iron, and acts as a powerful antioxidant to protect your cells from damage.”

Rich in potassium

White potatoes are also a good source of potassium, with a medium potato containing 867 mg, or 18% of the daily value. Potassium is an important electrolyte that helps regulate fluid balance, muscle contraction, and nerve signaling. A diet rich in potassium can also help lower blood pressure.

Contains resistant starch

One of the most interesting ingredients in white potatoes is resistant starch. This type of starch is not digested in the small intestine but is fermented in the large intestine, where it acts as a prebiotic. Research shows that resistant starch can improve insulin sensitivity and help control blood sugar levels. The resistant starch content in potatoes can be increased by cooking and cooling before eating, meaning they are healthier when enjoyed as leftovers.

Which one is better for blood sugar?

When it comes to blood sugar, it’s more complicated than simply choosing one type of potato over another. A food’s glycemic index measures how quickly it raises blood sugar levels and can be affected by many factors, including cooking methods.

“While sweet potatoes are often considered better for blood sugar, the reality is more nuanced,” explains Riley Peterson, RDN. “Glycemic index (GI) data shows that sweet potatoes may have a GI similar to regular potatoes, or even higher, depending on the variety and preparation method.” For example, boiled sweet potatoes have a lower GI than roasted sweet potatoes.

Peterson also notes that “regular potatoes contain more resistant starch than sweet potatoes, which can help control blood sugar.” This is a key factor to consider because resistant starch has been shown to help improve the body’s ability to control blood sugar after a meal.

Ultimately, both sweet and white potatoes can be part of a blood sugar-friendly diet. The key is to pay attention to portion sizes and preparation methods. Pairing potatoes with protein and healthy fat sources can also help slow carb absorption and prevent blood sugar spikes. For example, try making stuffed potatoes with taco-seasoned ground beef, chicken, or tofu for protein and top with avocado for healthy fats.

Our expert opinion

Sweet potatoes and white potatoes are both nutrient-dense vegetables with a variety of health benefits. Sweet potatoes are an excellent source of vitamin A, while white potatoes provide significant amounts of vitamin C and resistant starch. When it comes to blood sugar, how you cook and eat potatoes is more important than the type you choose. Instead of focusing on which potato is “better,” focus on incorporating a variety of vegetables into your diet and preparing them in a healthy way.

Read the original article on EatWell