Which is healthier – potatoes or yams? Nutritionist names the differences

nutritionist

Potatoes are an important source of carbohydrates, resistant starch, quality proteins, vitamins C and B6, and potassium. The food also has antioxidants that help prevent both degenerative and age-related diseases.

Nutritional benefits and chemical composition of potatoes

Starch is the predominant carbohydrate in potatoes. When cooked properly – boiled in the skin and then cooled – potatoes are considered a good source of this substance.

Potatoes contain dietary fiber in the cell walls (especially the thickened ones) of the peel. Boiled without peel contains 1.8 g of fiber per 100 g of raw weight, and cooked with peel contains 2.1 g of fiber per 100 g. Potassium is the most common mineral.

Potassium is the most common mineral in potatoes. Phosphorus and magnesium are also present in moderate amounts. And in small amounts there is calcium, iron, zinc.

Red and reddish-brown potatoes contain high amounts of vitamin A and antioxidant flavonoids such as carotenes and zeaxanthins. The product is a good source of ascorbic acid (vitamin C) and pyridoxine (vitamin B6).

Fresh potatoes have varying concentrations of vitamin C, which can be as high as 50 mg/100 g raw weight when freshly harvested. Cooking and storage reduce the concentration of vitamin C in the tubers. In addition, there are differences in the degree of vitamin C reduction depending on cooking methods.

The peel forms a barrier to prevent the loss of nutrients during cooking. As a consequence, cooking peeled potatoes results in a 10% greater loss of vitamin C or phenolic compounds than cooking potatoes with the peel.

Useful properties of potatoes

Anti-cancer effect. Studies have shown a reduction in cancer cell proliferation when treated with potato extracts. Potato antioxidants such as phenolic acids and anthocyanins, fiber and proteinase inhibitors found in potatoes are involved in suppressing cancer cell proliferation.

Antidiabetic and metabolic effects. High-calorie potato-based foods have been considered a major culprit in the risk of obesity. This is largely due to the way potatoes are prepared. However, it promotes a feeling of satiety. Foods that increase satiety are thought to promote weight control by delaying subsequent meals and total calorie intake.

Antihyperlipidemic and anti-inflammatory effects. Potatoes lower cholesterol levels due to their protein, resistant starch, fiber and phenolic compounds content. Resistant starch promotes the excretion of bile acids, resulting in lower serum cholesterol concentrations.

Benefits of yams

Often called “sweet potato”, but with the real potato it is in a very distant kinship, not belonging not only to the genus, but also to the nightshade family. Yams have a higher amylose and amylopectin content than potatoes. These substances slowly raise blood sugar levels compared to simple fruit sugars and are therefore recommended as a health food.

The yam tuber is a source of beta-carotene and vitamin A. 100 g of tubers contain 14,187 IU of vitamin A and 8,509 mcg of beta-carotene, which is the highest content among root vegetables. These compounds are powerful natural antioxidants.

Batata is rich in vitamins such as B5, B6, B1, niacin and riboflavin. It also contains unique proteins, which include: beta-carotene, anthocyanins, and chlorogenic acid. It is noteworthy that the antioxidant activity of sweet potatoes increases with the intensity of the color of its flesh. Varieties of saturated colors such as purple, dark orange and red get the highest scores.

Comparison of the nutrients of 100 grams of white and sweet potatoes with peel

Boiling potatoes in the skin preserves more beta-carotene and makes the nutrients more absorbable than other cooking methods such as baking or frying. Also, up to 92% of the nutrients can be retained if you limit the cooking time, such as boiling in a pot with a tightly closed lid for 20 minutes.

Which is better, potatoes or yams?

It is important to use a variety of vegetables and herbs in your diet. Therefore, half of the diet should be them. And the more colorful your vegetable diet will be, the healthier it will be for your health.