By Brian Copeland
Brian, my Dietician said I should avoid white potatoes and eat sweet potatoes instead. She said white potatoes are a bad carb because it has too many starches and sweet potatoes were better because they have more vitamins. What the real story?
– Amy S.
Answer:
Hi Amy,
Oh where to begin? First off there is nothing wrong with a white potato vs. a sweet potato. Your Dietician suffers from a condition knows as orthorexia nervosa. This is a condition where people start to become afraid of and demonize foods as being bad for you. There are people out there who say to stay away from carrots because they contain more sugar than any other vegetable. But wait… it’s a freaking carrot! There is nothing bad about it.
Let’s do a little nutritional breakdown of a white potato vs. a sweet potato and see exactly what might be so bad about a white potato, shall we?
White Potato Nutrition Facts (medium 2.5” diameter)
Calories = 129
Fat = 0.2 grams
Carbohydrates = 30 grams
Protein = 3.5 grams
Sodium = 17 mg
Nutrient qualities:
- High in Potassium at 21% daily value
- 53% of daily value of Vitamin C
- 7% of daily value of Iron
- 27% of daily value in Vitamin B6
- 12% daily value in Niacin
- and plenty more
Sweet Potato Nutrition Facts (medium 2.25” diameter)
Calories = 105
Fat = 0.2 grams
Carbohydrates = 23.6 grams
Protein =2.3 grams
Sodium = 280 mg
Nutrient qualities:
- High in Vitamin A at 438% daily value
- 37% of daily value of Vitamin C
- 28% of daily value of Manganese
- and plenty more
Thus by comparison they are almost identical in calories, fat, protein and carbohydrates. They vary a little in micronutrients (vitamins and minerals) both having more of some than the other.
As far as “bad” carbs vs. good carbs… what exactly is the difference? How is the white potato higher in starches? They are basically identical and there is nothing wrong with starchy carbs by the way, it is one of our prime sources of energy.
So ask your Dietician exactly “what” is so evil about a white potato. Actually stop seeing your Dietician and find someone who knows what they are talking about, understands your needs, walks the walk in terms of health and body composition and has helped others reach their goals.