Author: Shifa Fatima, MSc.
Medically Reviewed by: Dr. Apoorva T, MHM.
Reviewed: June 8, 2022
Category: Ultra.fit
While many people consider potatoes more healthy than sweet potatoes, this is not true. Sweet potatoes contain a low glycemic index and are ideal for metabolic health, which makes them better than potatoes. This article presents a continuous glucose monitoring (CGM) experiment comparing the blood sugar impact of regular potatoes versus sweet potatoes.
This experiment examines the metabolic impact of consuming regular potatoes compared to sweet potatoes, using glycemic index measurements and nutritional analysis to determine which option is superior for blood sugar control and overall metabolic health.
Sweet potatoes have high fibre content as compared to normal potatoes which leads to a lower glycemic index (GI) and hence, a less immediate effect on sugar levels.
Key Glycemic Index Comparison:
The lower glycemic index of sweet potatoes means they cause a slower, more gradual rise in blood sugar levels compared to regular potatoes.
There are several reasons based on which a food or activity or behaviour is deemed as being good for metabolic health. One of them is to choose foods which have a low glycemic profile (Glycemic Index and Glycemic Load). It is recommended to have foods low in calories or low glycemic indices and rich in other nutrients like proteins, healthy fats, and fibre.
Glycemic Index (GI) is a rating system for foods containing carbohydrates, which indicates how quickly the food can make your blood sugar levels go up. The higher the food's glycemic index, the more pronounced its effect on your body.
Foods are categorized as High, Moderate, and Low based on their Glycemic Index:
| GI Category | GI Range | Impact on Blood Sugar |
|---|---|---|
| Low GI | 55 or Less | Slow, gradual rise |
| Moderate GI | 56 - 69 | Moderate rise |
| High GI | 70 or More | Rapid, pronounced rise |
Glycemic Index: 75-82
Potatoes are primarily composed of carbohydrates in the form of starch. The contents of the carb range between 60-80% according to their size. They are a good source of many vitamins as well as minerals such as vitamin C and potassium. They are also high in water content when they are fresh. Potatoes contain minimal or no fat and moderate amounts of fibre and protein.
Glycemic Index: 44 to 96 (varies by preparation method)
Sweet potatoes have high fibre contents and are nutritious, filling, and delicious. They contain beta carotene, which is an antioxidant. This antioxidant effectively raises the levels of blood vitamin A, especially in children.
Sweet potatoes have a significantly lower glycemic index (70) compared to white potatoes (82), resulting in a more gradual and controlled rise in blood sugar levels. This makes sweet potatoes more suitable for individuals managing diabetes or concerned about metabolic health.
The high fiber content in sweet potatoes provides multiple benefits:
Sweet potatoes contain higher levels of antioxidants than ordinary potatoes, particularly beta carotene. These antioxidants provide:
Sweet potatoes are exceptionally high in pro-vitamin A (beta carotene), which effectively raises blood vitamin A levels, especially beneficial in children. This makes them superior for:
While sweet potatoes are generally superior for metabolic health, regular potatoes do have some benefits:
Consumption Guidelines for Regular Potatoes:
Sweet potatoes are better than ordinary potatoes for metabolic health and blood sugar control. Due to their low glycemic index, they can be consumed by diabetic as well as non-diabetic people. The fibre and antioxidant contents are high in sweet potatoes compared to potatoes. They also significantly increase the levels of vitamin A in the body.
| Aspect | Sweet Potato | Regular Potato |
|---|---|---|
| Glycemic Index | 70 | 82 |
| Fiber Content | High | Moderate |
| Antioxidants | Higher | Lower |
| Vitamin A | Very High | Low |
| Blood Sugar Impact | Lower, gradual | Higher, rapid |
| Weight Management | Beneficial | Less beneficial |
| Anti-inflammatory | Yes | Some |
| Recommended for Diabetics | Yes | Limited |
For more information about monitoring your blood sugar response to different foods, learn about continuous glucose monitoring (CGM) - a crucial component in your journey towards diabetes reversal.
Sweet potatoes are healthy because they have high vitamin A contents and lower glycemic index contents.
Sweet potatoes contain higher antioxidants than ordinary potatoes.
One sweet potato is enough to consume in a day. It will make your eyes more healthy as well as boost your immune system.
A healthy way to have sweet potatoes is by boiling them. This way, nutrients will be absorbed better in your body than frying or baking.
Yes, sweet potatoes help you lose weight as they are rich in healthy nutrients.
Sweet potatoes are rich in fibre which helps to reduce belly weight.
Yes, sweet potatoes are anti-inflammatory.
Potatoes can be consumed every day but not in excess contents. A fist-sized potato can be consumed in a day.
Yes, skins of sweet potatoes can be consumed.
Baking is less recommended than boiling sweet potatoes.
https://health.clevelandclinic.org/white-potatoes-vs-sweet-potatoes-which-is-healthier/
Our articles undergo extensive medical review by board-certified practitioners to confirm that all factual inferences with respect to medical conditions, symptoms, treatments, and protocols are legitimate, canonical, and adhere to current guidelines and the latest discoveries.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
Shifa Fatima, MSc. - Author
Dr. Apoorva T, MHM. - Medical Advisor
Organization: Ragus Healthcare Private Limited (Sugar.fit)
Address: No. 17 & 17C BDA, Sector 3, HSR Layout, Bangalore - 560102
Email: [email protected]
Website: https://www.sugarfit.com
All rights reserved © sugar.fit 2023