A medium-sized baked sweet potato has 27 grams of carbs, and these carbohydrates are primarily starches, with only 32% from simple sugars. The glycemic index of sweet potatoes is high to medium, so eating a large portion might not be a good idea for those with type 2 diabetes. The GI value of a baked sweet potato is low to medium compared to its other cooking methods, such as boiling or roasting.
Baked Sweet Potato Nutrition Facts
The nutrients are broken down into soluble and insoluble fibers. A medium-sized baked sweet potato contains more than 100 percent of the Recommended Daily Allowance of Vitamin A. However, despite its low-calorie content, a baked sweet potato is high in antioxidants and contains fewer calories than a standard-sized orange or yellow potato. As a result, the nutrient value per serving is higher than a similar-sized white or yellow potato.
The carb content of a medium-sized sweet potato (cooked without the skin) is 27 grams. Starches make up the majority of the carbs, accounting for 53% of the total. Simple sugars like glucose, fructose, sucrose, and maltose make up 32% of the carbohydrate composition.
Sweet potatoes have a glycemic index (GI) of 44–96, ranging from mild to high. The glycemic index (GI) measures how quickly your blood sugar levels rise after eating. Large portions of sweet potatoes in a single meal may be undesirable for patients with type 2 diabetes due to their relatively high GI. Boiling, in particular, appears to be linked to lower GI values than baking, frying, or roasting.
Starches are usually divided into three types based on how well they’re digested. The following are the starch proportions in sweet potatoes.
Rapidly digested starch (80%) – The GI value is increased since it is swiftly broken down and absorbed.
Slowly digested starch (9%) – This kind degrades more slowly, resulting in a slower rise in blood sugar levels.
Resistant starch (11%)- This gets through digestion and works like fiber, feeding your good bacteria in the stomach. The amount of resistant starch in sweet potatoes can be increased somewhat by allowing them to cool after cooking.
Cooked sweet potatoes have significant fiber content, with 3.8 grams in a medium-sized sweet potato. The fibers are soluble (15–23%) in pectin and insoluble (77–85%) in cellulose, hemicellulose, and lignin. By slowing the digestion of carbohydrates and starches, soluble fibers like pectin can help you feel fuller, eat less, and have fewer blood sugar spikes. Insoluble fiber consumption has been linked to various health benefits, including a lower risk of diabetes and better gut health.
A medium sweet potato has only 2 grams of protein, making it a poor source of protein. Sweet potatoes have sprains, unique proteins that make up more than 80% of their total protein content. The sprains are created to help the plant repair after being physically damaged, and according to recent studies, they may have antioxidant effects. Sweet potatoes are a significant source of protein in many underdeveloped nations, despite their low protein content.
Farmer’s Market Foods Canned Organic Sweet Potato
- Enjoy this recipe for Organic Sweet Potato Puree from the Farmer’s Market.
- Make an organic sweet potato side dish to accompany your favorite meal.
- Sweet potato pie, pancakes, muffins, biscuits, and even bisque all benefit from the natural sweetness of sweet potatoes.
- Only one ingredient is used: certified organic sweet potato.
- Organic Sweet Potato Puree in 15-ounce (Pack of 12) cans comes in Amazon Certified Frustration-Free Packaging.
Sweet potatoes vs. Regular potatoes
- Many individuals prefer sweet potatoes to regular potatoes because they believe sweet potatoes are healthier.
- Water, carbohydrates, fat, and protein content are similar in both species.
- Sweet potatoes, in particular, have a lower GI and contain more sugar and fiber than other vegetables.
- Both are high in vitamin C and potassium, but sweet potatoes also include a lot of beta carotene, which your body can convert into vitamin A.
- Regular potatoes may be more satisfying, but they may also include glycoalkaloids, which can be dangerous in high doses.
- Sweet potatoes are frequently considered the better option between them due to their high fiber and vitamin content.
Health benefits of sweet potatoes
Sweet potatoes provide several health benefits:
Prevention of vitamin A deficiency
Vitamin A insufficiency is a substantial public health issue in many underdeveloped nations since it plays a crucial role in your body. Deficiency can harm your eyes in both the short and long term and even lead to blindness. It can also impair immunological function and raise mortality rates, particularly in youngsters and pregnant or lactating women. Sweet potatoes are abundant in beta carotene, which your body can convert to vitamin A.
The amount of beta carotene in a sweet potato is proportional to the intensity of its yellow or orange hue. Because they include a highly absorbable form of vitamin A, orange sweet potatoes have been proven to enhance blood levels of this nutrient more than other beta carotene sources.
Improved blood sugar regulation
Type 2 diabetes is characterized by an imbalance in blood sugar levels and insulin production. Quiapo, a sweet potato with white skin and flesh, may help persons with type 2 diabetes manage their symptoms.
This sweet potato may improve insulin sensitivity and lower fasting blood glucose and LDL (harmful) cholesterol levels. On the other hand, the current evidence does not support the use of sweet potatoes in the treatment of type 2 diabetes, and more human research is required.
Reduced oxidative damage and cancer risk
Cell oxidative damage is frequently linked to a higher cancer risk, which arises when cells divide uncontrolled. Antioxidant-rich diets, such as carotenoids, have been linked to reduced stomach, kidney, and breast cancer. Sweet potatoes’ powerful antioxidants have been shown in studies to lower cancer risk, and the antioxidant activity of purple potatoes is the highest.
Sweet potatoes are generally well tolerated by the majority of people. They do, however, contain a lot of oxalates, which can raise your chances of getting kidney stones. Sweet potato consumption should be limited to people prone to kidney stones. Sweet potatoes are a healthy, inexpensive, and simple food to integrate into your diet.
While yams are similar to sweet potatoes, the former is much more nutritious than the latter. The % Daily Value of a medium-sized sweet potato is 138 calories, and this is split into six grams of carbohydrates, 7% protein, and 25% fat. Hence, one medium-sized Sweetpotato contains about 3% of these components. Soluble pectin fiber is the most abundant fiber in a cooked sweet potato.