Sweet potatoes are a type of root vegetable that are known for their distinct sweet taste and nutrition benefits. These tubers are packed with vitamins and minerals, including vitamin A, fiber, and complex carbohydrates. In this article, we will explore the nutrition benefits of sweet potatoes per 100g and answer some frequently asked questions about this popular vegetable.
What Are Sweet Potatoes?
Sweet potatoes come in different colors, such as orange, purple, and yellow. They are a staple food in many cultures and are widely consumed in many regions of the world. Sweet potatoes are a nutrient-dense food that are rich in fiber, antioxidants, and micronutrients.
Nutrition Facts of Sweet Potatoes per 100g
When we look at the nutritional composition of sweet potatoes, we can see that they contain various vitamins, minerals, and fiber. Here is a breakdown of the nutrition facts per 100g of sweet potatoes:
Calories
Sweet potatoes are relatively low in calories, with only 86 calories per 100g. This makes them a great option as a healthy snack or as an addition to a meal.
Carbohydrates
100g of sweet potatoes contains 20g of carbohydrates, which are mainly complex carbohydrates. Complex carbohydrates take longer to digest and provide sustained energy, making them a great option for people who need a long-lasting source of fuel.
Fiber
Sweet potatoes are an excellent source of fiber, with 3g of fiber per 100g. Fiber is essential for maintaining good digestive health and regulating blood sugar levels.
Protein
Sweet potatoes are not a significant source of protein, with only 1.6g of protein per 100g.
Fat
Sweet potatoes are low in fat, with only 0.05g of fat per 100g.
Vitamins and Minerals
Sweet potatoes are rich in vitamins and minerals. They are especially known for their high content of vitamin A, with 14,187 IU per 100g. They also contain vitamin C, vitamin B6, potassium, and manganese.
Health Benefits of Sweet Potatoes
Sweet potatoes have many health benefits, including:
1. Promotes Digestive Health
Sweet potatoes are a great source of fiber, which can help promote good digestive health. Eating sweet potatoes can also help prevent constipation and improve gut bacteria.
2. Regulates Blood Sugar Levels
The complex carbohydrates in sweet potatoes are digested slowly, which means they do not cause a spike in blood sugar levels. This makes them a great option for people with diabetes or those looking to control blood sugar levels.
3. Supports Heart Health
Sweet potatoes contain potassium, which is an essential mineral for heart health. Potassium can help regulate blood pressure and reduce the risk of heart disease.
4. Anti-Inflammatory Properties
Sweet potatoes contain antioxidants, which can help reduce inflammation in the body. Chronic inflammation is linked to many diseases, including cancer, heart disease, and diabetes.
5. Boosts Immune System
Sweet potatoes are rich in vitamin A, which is essential for maintaining a healthy immune system. Vitamin A helps support the health of the skin and mucus membranes, which act as a barrier against viruses and bacteria.
FAQs about Sweet Potatoes
Q. Are sweet potatoes better for you than regular potatoes?
A. Sweet potatoes are more nutrient-dense than regular potatoes and contain more fiber and vitamin A.
Q. How should I store sweet potatoes?
A. Sweet potatoes should be stored in a cool, dry place, away from direct sunlight. They can last up to two weeks if stored properly.
Q. Are sweet potatoes good for weight loss?
A. Sweet potatoes are low in calories and high in fiber, making them a great option for weight loss.
Q. Can I eat sweet potatoes if I have diabetes?
A. Yes, sweet potatoes are a good option for people with diabetes as they are low on the glycemic index and do not cause a spike in blood sugar levels.
Q. Can I eat the skin of a sweet potato?
A. Yes, the skin of sweet potatoes is edible and contains nutrients such as fiber.
Conclusion
Sweet potatoes are a nutrient-dense food that are packed with vitamins, minerals, fiber, and complex carbohydrates. They provide numerous health benefits, including promoting good digestive health, regulating blood sugar levels, supporting heart health, reducing inflammation, and boosting the immune system. Sweet potatoes are a versatile food that can be enjoyed in various dishes, making them a great addition to a healthy diet.
