Sweet Potato vs White Potato (WHICH ONE IS BETTER FOR WEIGHT LOSS?) | LiveLeanTV

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On today’s episode of Live Lean TV, I’m comparing the sweet potato vs white potato and answering the question: are white potatoes good for you?

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It’s no secret that most “white carbohydrates” like white bread and pasta are not the healthiest options for you.

Here on Live Lean TV, I share a lot of recipes with sweet potatoes, but what about white potatoes?

Are all white carbohydrates bad for weight loss? You’ve probably heard the saying, white is dead, and you should focus on carbohydrates that contain the colors of the rainbow.

Yes, your plate should look like a rainbow, but that doesn’t mean all white foods should be avoided.

White refined foods like bread and pasta should be limited, but certain white whole foods can be healthy and full of nutrients.

Healthy white carbohydrates include:
– Mushrooms
– Onions
– Garlic
– Cauliflower

These white carbohydrates are full of phytonutrients, vitamins, and trace minerals.

Sweet Potato vs White potato – calories and macronutrients
Now this leads me to the comparison of a sweet potato vs white potato.

Sweet potato calories and macronutrients (100 grams):
Calories: 90
Protein: 2g
Carbohydrates: 21g (fiber: 3g)
Fat: 0.1g

White potato calories and macronutrients (100 grams):
Calories: 92
Protein: 2.3g
Carbohydrates: 21g (fiber: 2.2g)
Fat: 0.1g

So from a calorie and macronutrient standpoint, when comparing sweet potato vs white potato, they are very similar, although sweet potatoes contain more fiber.

Sweet potato vs White potato – micronutrients: vitamins and minerals:
The biggest differences are sweet potato dominates when it comes to vitamin A and beta carotene, and they also contain more vitamin C.

White potatoes contain more folate and potassium.

Sweet potato vs White potato – glycemic index and glycemic load
The real issue with potatoes occurs with how the potato is prepared and cooked as this affects the potatoes glycemic index and glycemic load.

Even though white potatoes have a higher glycemic index and glycemic load, the cooking method can significantly increase the glycemic index and glycemic load of sweet potatoes as well.

Although a boiled sweet potato has a low glycemic index and medium glycemic load, when you bake it for a long period of time, the glycemic index and glycemic load becomes very high.

Since a lot of the micronutrients and fiber are found in the skin, eating with the skin on can help slow the insulin and blood sugar rise.

Healthiest way to prepare your potatoes:
If weight loss is your goal, the best way to cook potatoes is by boiling or steaming them.

However, if you’re eating your potatoes in your post workout meal, baking them can be beneficial as this is when it may be beneficial to eat a higher glycemic food.

Just don’t deep fat fry them, as a deep fat fried french fry is no longer a potato.

Bottom line on sweet potato vs white potato
Both the sweet potato and white potato are very comparable from a calorie and macronutrient standpoint.

However the only real difference is the micronutrient make up.

The few things that stand out for the sweet potato is it’s higher in vitamin A, vitamin C, and fiber.

Sweet potatoes also have a lower glycemic index and glycemic load, however this is obviously affected by how you prepare the sweet potatoes.

So feel free to eat both sweet potato and white potatoes.


Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!

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