When it comes to potatoes, the classic white variety doesn’t get nearly as much love as its sweeter, orange counterpart. These days, it seems as though sweet potatoes are more commonly touted for their nutritional benefits, while white potatoes are largely looked at as something you might allow yourself on a cheat day.
So what’s the deal? Should white potatoes really be considered unhealthy? We asked Pamela Nisevich Bede, M.S., R.D., sports dietitian at Swim, Bike, Run, Eat! Sports Nutrition, for her take on the issue of potato calories and overall nutrition.
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The Claim:
Sweet potatoes are better for you than white potatoes because they contain more nutrients such as complex carbs, vitamin A, beta-carotene, magnesium and manganese. White potatoes are higher on the glycemic index scale and are also seen as fattening, since they’re often made as french fries or loaded with toppings like butter, salt, sour cream, and bacon.
The Evidence:
To start, let’s take a look at each potato’s nutritional profile. Here’s how the two types compare:
One medium baked sweet potato contains:
- 103 calories
- 24 grams of carbs
- 4 grams of fiber
- 2 grams of protein
- 7 grams of sugar
- Vitamins and minerals such as calcium, iron, magnesium, potassium, manganese, vitamin A, and vitamin C
One medium white potato contains:
- 164 calories
- 37 grams of carbs
- 4.5 grams of fiber
- 4 grams of protein
- 1.8 grams of sugar
- Vitamins and minerals such as potassium, vitamin C, magnesium, phosphorus, calcium, iron, and zinc
What does all of that actually mean for your health? While both types of spuds contain complex carbs, sweet potatoes are indeed lower on the glycemic index versus white potatoes, according to Nisevich Bede. This means sweet potatoes are slower to digest and have less of an extreme impact on blood glucose levels. Fueling with carbs that take slightly longer to digest means that you can ride longer without bonking, though sometimes you need a shot of fast-absorbing carbs like during intense sprint efforts.
Both potato varieties contain fiber, which keeps your digestive tract regular and stabilizes your blood sugar so there are no major drops or spikes. That said, most athletes want to avoid fiber before big events, which can be done by peeling the potato. They also both contain some protein to help build and repair your muscles postride, though white potatoes contain twice the amount of protein as sweet potatoes.
The various vitamins and minerals in both potatoes help maintain strong bones and muscles, and a healthy immune system.
The Verdict:
White potatoes get a bad rap, “probably because they are typically enjoyed in a high-calorie fashion,” Nisevich Bede says. “They don’t contain serious amounts of flavor or moisture when cooked, so people tend to rely on fat and salt to make up for the flavor.” Think: loaded baked potatoes with all the fixings or deep-fried french fries.
That doesn’t mean you can’t enjoy them though. In fact, white potatoes are a great source of potassium, especially if you leave the skin on. “White potatoes are one of the top sources of potassium in the American diet,” Nisevich Bede says. Just scrub the skin clean before consuming, and bake for a healthy option. Instead of fatty butter, sour cream, or cheese, Nisevich Bede recommends healthier toppings such as salsa, greek yogurt, or spices.
They also pack a ton of vitamin C—42 milligrams, or about half of the recommended daily amount.
“I believe in moderation, but I also believe in making your calories work for you. So if you choose a more indulgent way to enjoy potatoes, offset this with lean meats and nutrient-dense veggies,” she says.
For instance, if you’re really craving french fries, allow yourself a small serving and pair them with a hearty piece of salmon and broccoli or green beans on the side.
While white potatoes are totally fine to eat, don’t count sweet potatoes out if that’s what you enjoy more—they still contain plenty of nutrients that will benefit you on and off the bike. And don’t worry too much about the fact that this type of spud contains more sugar. Nisevich Bede says you should be more concerned about added sugar in your diet than naturally-occurring sugars like the kind in sweet potatoes.
“I consider either potato a source of carbohydrate, and for most endurance athletes, carbs are a great source of energy before a workout, throughout the day, and to restock glycogen stores post-workout,” Nisevich Bede says.
The bottom line? Both types of spuds are a great addition to a healthy diet, so just choose your favorite. Whichever one you go with, avoid prepping them with added fat, salt, or sugar—baking them is best.
