I have experience with both planted gravel and sand. The gravel is good for the plants roots to wrap around. But even with sad, they still grow root, they just won't be as stable. But to help with stability in sand if your leaning towards that, you could get large rocks to set around the plants. Or if you can find plants that are hooked to rocks or moss balls already, those work perfect too as well. But over all, I would say gravel works the best for plants, but sand can work to as well. I have a planted tank with sand and my plants are striving.