It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children
Sweet potatoes are nutritious, high in fiber, very filling, and delicious. They can be eaten boiled, baked, steamed, or fried.
Sweet potatoes are usually orange but also found in other colors, such as white, red, pink, violet, yellow, and purple.
In some parts of North America, sweet potatoes are called yams. However, this is a misnomer since yams are a different species.
Sweet potatoes are only distantly related to regular potatoes.
This article tells you everything you need to know about sweet potatoes.
The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are
- Calories: 86
- Water: 77%
- Protein: 1.6 grams
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fiber: 3 grams
- Fat: 0.1 grams
A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. The main components are starches, which make up 53% of the carb content.
Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content
Sweet potatoes have a medium to high glycemic index (GI), varying from 44–96. The GI is a measure of how fast your blood sugar levels rise after a meal
Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting
Starches are often split into three categories based on how well they’re digested. The starch proportions in sweet potatoes are as follows
- Rapidly digested starch (80%). This starch is quickly broken down and absorbed, increasing the GI value.
- Slowly digested starch (9%). This type breaks down more slowly and causes a smaller rise in blood sugar levels.
- Resistant starch (11%). This one escapes digestion and acts like fiber, feeding your friendly gut bacteria. The amount of resistant starch may increase slightly by cooling the sweet potatoes after cooking.
- Highly nutritious. Sweet potatoes are a great source of fiber, vitamins, and minerals. …
- Promote gut health. …
- May have cancer-fighting properties. …
- Support healthy vision. …
- May enhance brain function. …
- May support your immune system.