Both varieties are native to regions of Central and South America, but are now grown and consumed around the world. Sweet potatoes typically have brown skin and orange flesh, but are also available in purple, yellow and red varieties. Regular potatoes come in shades of brown, yellow and red and have white, yellow or purple flesh.
(GI), a measure of how a particular food affects blood sugar. Foods with a GI of 70 or higher cause a faster rise in blood sugar than foods with an average GI of 56-69 or a low GI of 55 or lower.
Depending on the type and cooking process, sweet potatoes can have a GI of 44-94. Baked sweet potatoes tend to have a much higher GI than boiled ones due to how the starches gel during cooking. The GI of regular potatoes also varies. For example, boiled red potatoes have a GI of 89 while baked potatoes have a GI of 111.
People who have diabetes or other problems related to insulin resistance, or metabolic-type syndromes, may benefit from limiting high-glycemic foods. Therefore, nutrition experts recommend choosing sweet potatoes over white potatoes, as the sweet variety generally has a lower GI.
However, how potato consumption affects blood sugar largely depends on the type of potato, portion size, and cooking method. While some sweet potato varieties may have a lower GI than regular potatoes, others don't.
, mashed with butter and cream or baked in the oven and seasoned with high-calorie ingredients.
To prepare sweet or regular potatoes in a healthy way, healthier cooking methods such as boiling or baking are recommended. Maintaining the skin allows you to have a greater supply of fibers. Serve with fresh herbs or spices instead of cheese, butter, and salt. Even the combination of potatoes with foods that have fewer carbohydrates, such as lean proteins and non-starchy vegetables, can limit their effect on blood sugar. The combination with cereals is the most insidious in terms of raising sugar in the blood. One of the cereals that best contributes to the balance of the glycemic index is buckwheat. Avoid rice.
The sweet potato is halfway between the pumpkin and the potato, therefore, its use in the kitchen is versatile. It lends itself to the preparation of numerous recipes, it can also be eaten raw and in this case its taste recalls that of carrots. It can also be used for the preparation of desserts. However, some precautions are necessary: the sweet potato is much more tender than the traditional potato and its cooking takes place in a much shorter time. The red batata can also replace pumpkin, in the preparation of risottos and sauces, fillings and cakes, and carrot, seasoned raw in mixed salads or cooked in soups.
There are also differences between carrots and baby carrots.
