While most people try to avoid potatoes because of their high carbohydrate value, they usually try to substitute them with sweet potatoes. That explains the question, “how many carbs in a sweet potato?”
If you are someone who has been planning to start a diet and lose weight and is thinking about adding sweet potatoes to your diet, you might have been searching for the same. In case you are searching for the carb content of sweet potatoes, and how it can benefit you, you have reached the right place.
Keep reading till the end to learn more…
Sweet Potato 101: Everything You Need to know!
Before answering “how many carbs in a sweet potato,” it is important that I give you a little brief about the popular and versatile vegetable. So, here I go!
Ipomoea batatas, or sweet potatoes, as they are popularly called, are starchy and sweet root vegetables that are tuberous roots. They are extremely rich in antioxidants and are great for raising the blood level of the body. They are high in fiber and can be eaten baked, fried, or even steamed.
Considering the fact that the carbohydrate content of sweet potato is comparatively lesser than potato, many people try to substitute the latter with the former when they are dieting. Keep reading this blog till the end to learn more about the nutritional content of sweet potatoes…
Sweet Potato Nutritional Content: How Many Carbs In A Sweet Potato?
If you were in search of information on sweet potato calories and other nutritional content, you have reached the right place.
Take a look at this chart to learn about the nutritional content of sweet potatoes:
| Nutrient | Value (per 100 grams) |
|---|---|
| Calories | 86 kcal |
| Carbohydrate • Sugar • Starch | 20g • 6.5g • 7.05g |
| Fat | 0.15g |
| Protein | 2.0g |
| Vitamins • Vitamin C • Vitamin B6 • Vitamin D • Vitamin B3 • Vitamin E • Vitamin A | • 44% of DV • 22% of DV • 5% of DV • 10% of DV • 5% of DV • 213% of DV |
| Minerals • Calcium • Manganese • Iron • Magnesium • Sodium • Zinc • Phosphorus • Potassium | • 4% of DV • 24% of DV • 5% of DV • 8% of DV • 2% of DV • 3% of DV • 8% of DV • 10% of DV |
| Fiber | 3g |
| Fat | 0.1g |
1. Carbohydrate
The amount of carbs present in sweet potatoes is comparatively lesser than in normal potatoes. According to reports, a medium-sized sweet potato contains about 27 grams of carbohydrates. They also have a very low glycemic index that ranges from 44 to 96. This lowers the risk of diabetes.
The main component of carbohydrates in sweet potatoes is starch which makes up around 53 percent of the total carb content. The rest is made of simple sugars like sucrose, maltose, fructose, and glucose.
This is the reason why it is often considered to be great food for people who are dieting. So if you want to know how to lose 10 pounds in a month apart from exercising, you might want to add sweet potatoes to your diet!
2. Protein
According to an article published in Science Direct, the protein content in sweet potato, including its leaves and roots, can “range from 4.0% to 27.0% and 1.0% to 9.0%, respectively.” This tuberous root contains sporamins, which is a type of protein that is produced in order to boost the princess of healing whenever the plant is wounded or physically damaged.
3. Fiber
The next important nutrient that most people often overlook is fiber. A medium-sized sweet potato that has been cooked is higher in fiber. The approximate amount of fiber in cooked potato amounts to nearly 3.8 grams.
The best part of the types of fiber in sweet potatoes is the fact that you will get both soluble as well as insoluble fiber. While the intake of soluble fibers like pectin can make you feel full and cut down on appetite, taking insoluble fiber can have a lot of other health benefits like reduced risk of cancer and diabetes.
4. Vitamins And Minerals
Last but definitely not least are the groups of vitamins and minerals. There are a number of essential vitamins and minerals that are present in sweet potatoes.
While Vitamin C is rich in antioxidants that help to improve skin health and reduce the risk of cancer, Vitamin B6 helps to break down fats and reduces the levels of cholesterol in the blood.
Minerals like manganese help in the growth and development of the body and the brain. On the other hand, potassium helps to maintain blood pressure and decrease the risks of heart disease.
Sweet Potato Health Benefits: How Does Sweet Potato Help You?
There are a number of reasons why people have started to eat sweet potatoes more than ever now. If you are someone who has been looking for the health benefits of the popular substitute of potatoes, you have come to the right place.
Take a look at some of these health benefits of eating sweet potatoes:
- It is a great vegetable that promotes gut health.
- Because of its rich content of Vitamin A, it prevents Vitamin A deficiency.
- It might reduce the risk of cancer because it is rich in antioxidants.
- It helps to fight and prevent diabetes as the glycemic index of boiled sweet potato is very low.
- It improves the condition of the eyes and improves vision because it is rich in beta-carotene.
- It can also enhance brain functions and lower the risk of dementia and mental decline as it is rich in anthocyanin.
- It acts as a great alternative to regular potatoes and helps you in losing weight.
Wrapping It Up!
If you were looking for the nutritional facts and other benefits of sweet potato and were googling “how many carbs in a sweet potato,” I hope that this article has provided you with the information that you needed. If there are other things and queries that I can help you with, please let me know.
All you need to do is comment below your queries about this blog. And don’t forget to mention what other vegetable you would want to know the nutritional facts of.
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