Sweetpotato Nutrition
Sweetpotato Nutrition
Don’t let their sweet nature fool you! Sweetpotato nutrition is off the charts, making sweetpotatoes a wholesome option for children, adults, diabetics and anyone interested in improving their health.
Today, sweetpotatoes are used in cuisines all over the world as a satisfying and versatile vegetable with a well-earned reputation for nutrition. Many are surprised to find that the calories in sweetpotatoes are surprisingly low. A medium sweetpotato is about 100 calories when baked in the skin, making sweetpotatoes an ideal food for weight management.
Sweetpotatoes carbs may have a bad rep, but these taters are made of complex carbohydrates (a.k.a. energy) which are released at a steady pace for a constant source of vitality (source).
1 https://www.everydayhealth.com/type-2-diabetes/diet/top-health-benefits-sweet-potatoes-diabetics/
2 https://www.livescience.com/46016-sweet-potato-nutrition.html
Sweetpotato Benefits
We all love the sugary, caramelized flavor of sweetpotatoes, but the benefits of sweetpotatoes are what make this spud spectacular! Behind their colorful interior, sweetpotatoes are chock full of nutrients from which you can easily benefit when prepared properly.
Benefits of Sweetpotatoes:
1. Sweetpotatoes are full of Vitamin A
When eaten with the skin on, one medium sweetpotato contains over 100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function. For maximum absorption of vitamin A, be sure to pair your sweetpotato with foods that contain some fat – such as a pat of butter or avocado. Sources – NCBI: Role of Vitamin A in the Immune System; Science Direct: Carotenoids and β-carotene in orange fleshed sweetpotato: A possible solution to vitamin A deficiency
2. Sweetpotatoes are a good source of fiber
This can contribute to feelings of satiety, or feeling “full” and can aid in digestion, by helping to help keep you regular. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, and some types of cancer (a disease associated with many factors). A medium sweetpotato baked in its skin has 4 grams of fiber, more than a packet of instant oatmeal. Sources – Nutritionfacts.org: Where Do You Get Your Fiber? ; Science Direct: Individual differences in the interoceptive states of hunger, fullness and thirst.
3. Sweetpotatoes are potassium-rich
Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. Source – Nutritionfacts.org: 98% of American Diets Potassium-Deficient.
4. Sweetpotatoes contain complex carbohydrates
Complex carbohydrates are released at a steady pace for a constant source of energy, so no sugar highs or lows to worry about. Source – American Heart Association, Inc.: Carbohydrates
5. Sweetpotatoes offer a balanced number of calories
A medium sweetpotato (approximately 2 inches in diameter and 5 inches in length) contains about 100 calories when baked in the skin. Source – USDA: Basic Report: 11508, Sweetpotato, cooked, baked in skin, flesh, without salt
For the complete nutritional analysis of a medium sweetpotato, baked in its skin, visit the USDA website.
Are Sweetpotatoes Good For Diabetics?
There is a great deal of confusion about whether or not people with diabetes can include sweetpotatoes in their diet. Before including any foods in to your diabetic eating plan, consult your healthcare professional. Here is what we know:
Sweetpotatoes contain virtually no fat and are low in calories – a win for diabetics.
Sweetpotatoes have a low glycemic index – another win for diabetics.
Research has found these root veggies may play a role in stabilizing or lowering blood sugar, due to their low glycemic index. Foods low on the glycemic index break down more slowly in the body, which may produce fewer fluctuations in blood glucose and insulin levels (source).
Here are a few diabetic sweetpotato recipes to try!
Visit our recipe page for more!