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The key difference between the two besides color lies in the nutrients. The sweet potato has nearly twice as much fiber as a regular potato.

Plus, fiber helps keep you full and satisfied—making you less likely to mindlessly snack during the day. Sweet potatoes have more vitamin C than their regular counterparts.

And unlike a sweet potato, a regular potato doesn't have any vitamin A—important for sharp vision and smooth skin. So basically, sweet potatoes are a great choice for your health and your plate. But remember: They can be vehicles for loads of butter and sour cream or sugary ketchup. Of course these things are fine to incorporate in your diet, but it also pays to read labels to choose the lowest sugar ketchup available, for instance.

Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. This sweet potato may not only decrease fasting blood glucose and LDL bad cholesterol levels but also increase insulin sensitivity 43 , 44 , Further human research is needed Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably.

Diets rich in antioxidants, such as carotenoids, are associated with a lower risk of stomach, kidney, and breast cancers 47 , 48 , 49 , Purple potatoes have the highest antioxidant activity 14 , Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage.

However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content.

Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels.

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