sweet potato and a baked potato

Question: What is the difference between a sweet potato and a baked potato from a nutritional standpoint?


Answer:  I first want to let all the readers know that I recommend both yams and potatoes in the powerlifter's nutritional plan. Each has their own purpose and function and should be used with that in mind. One thing that we have to look at with each of them is the Glycemic Index rating. I highly recommend lower GI carbs (those under a 55 rating) because they have many benefits for the powerlifter. The Glycemic Index rating refers to how quickly when you eat a carbohydrate it converts to blood sugar. The higher the score the quicker it is converted to blood sugar.


The lower the score the more slowly it is released into the bloodstream providing a sustained energy level. Low GI carbs are great for increasing your energy level. They are also known to help curb the appetite, which is something that we can all benefit from when trying to go down a weight class. Low GI carbs are also good for your health as they help to prevent diabetes and heart disease. Sweet potatoes rate a low score of 51 on the GI scale causing them to fall into this good category. Potatoes on the other hand score approximately 85 on the GI scale.


As you can see they are much higher than sweet potatoes on the GI scale. This makes potatoes an excellent food for those looking to go up a weight class.Carbohydrates with a higher GI rating are better for gaining weight than those with a lower GI score. Just because they are higher doesn't mean they should be avoided in your meal plan. One baked potato contains about 4.5 grams of protein, less than half a gram of fat and is only about 200 calories.


They also provide a nice spectrum of micronutrients including B6, Vitamin C and Iron. If you take a look at the macronutrient breakdown of the sweet potato, they contain about 200 calories, with about 3 grams of protein and also have less than half a gram of fat. If you were looking to lose body fat then your better choice would definitely be the sweet potato due to its lower GI rating. Overall both the sweet potato and the potato have its purpose in the powerlifter's meal plan as they provide an abundance of complex carbohydrates and a spectrum of micronutrients as well.


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