Red or white potatoes: which is healthier? Experts have a clear answer!

Potatoes It is a popular ingredient in many dishes, and the question often arises as to which type is better – red or white potatoes. At first glance, they look similar, but they have certain differences that can affect the health and nutritional value of the meal.

Red potatoes

It has a distinctive reddish skin that contains high amounts of antioxidants, mainly due to natural pigments called anthocyanins. These antioxidants help the body fight free radicals and reduce oxidative stress, which can contribute to the development of chronic diseases.

It also has a lower glycemic index, meaning it causes a slower rise in blood sugar compared to white potatoes. This makes it a better choice for people who want to regulate their blood sugar levels, such as diabetics or those who are trying to prevent sudden energy spikes and subsequent crashes.

White potatoes

It has a lighter skin and a softer texture, making it ideal for making mashed potatoes or potato casseroles. Compared to red, it contains more starch, which means it has a slightly higher glycemic index and releases energy into the bloodstream faster.

Due to its higher starch content, it is also more filling and provides a feeling of fullness for a longer period. It is also a better source of certain minerals, especially iron and calcium. Iron plays a key role in the formation of red blood cells, which are responsible for transporting oxygen throughout the body, while calcium contributes to the health of bones and teeth.

Effect on digestion

Red potatoes contains more dietary fiber, which is essential for healthy digestion and appetite regulation. Fiber helps to facilitate the digestion of food and stimulates bowel movements, which prevents constipation. Due to its higher fiber content, red potatoes provide a feeling of fullness for longer, which can help with weight control and reduce overeating.

White potatoes It has slightly less fiber, but it contains more resistant starch, which acts similarly to fiber and is beneficial for the gut microflora. Resistant starch is not fully digested in the small intestine, but travels to the large intestine, where it serves as food for beneficial bacteria. This improves the balance of gut bacteria and supports a healthy digestive system.

Caloric value and energy

Although the calorie difference isn't drastic, red potatoes do contain slightly fewer calories than white potatoes. Red potatoes average about 151 calories per serving, while white potatoes average about 159. This difference is minimal, but it can play a role for people who are closely monitoring their calorie intake and trying to reduce the amount of calories they consume.

Due to their higher starch content, white potatoes provide more energy at once, which can be beneficial for athletes and individuals who need a quick-release source of energy. On the other hand, red potatoes release energy more gradually, which helps to stabilize blood sugar levels and keep you feeling fuller for longer.

Vitamin and mineral content

Both types of potatoes are an excellent source of vitamin C, which is important for a strong immune system and healthy skin. They also contribute to the formation of collagen, which maintains skin elasticity and joint health. Red potatoes It contains slightly more vitamin B6, which plays a key role in protein metabolism and supports the functioning of the nervous system.

White potatoes It contains more calcium and iron, which are essential for bone health and preventing anemia. Although red potatoes also contain iron, white potatoes have more of it, making them a better choice for people who need a higher intake of this mineral, such as vegetarians or people who are prone to iron deficiency.

Which potato is better?

Red potatoes It is a better choice for those who want more antioxidants, better blood sugar control, and more fiber, which can help with healthier digestion and feeling fuller for longer. It is also a great choice for people who want to reduce their calorie intake and choose foods with a lower glycemic index.

White potatoes is more suitable for those who need more iron and calcium, as it contains more of these important minerals. It also provides more energy and is an excellent choice for those who need a meal that quickly replenishes energy stores. Due to its higher starch content, it is suitable for mashed potatoes and other dishes where a smooth texture is important