However, boiling seems to be associated with lower GI values than baking, frying, or roasting (5).īy following the link, you can find the glycemic index table for many foods and beverages. Since sweet potatoes have a relatively high Glycemic index, large amounts in a meal may be unsuitable for people with type 2 diabetes. In addition, sweet potato, peeled, cubed, and boiled in salted water, has GI equal to 59 (4).Īccording to the study, sweet potato, peeled and fried in vegetable oil, has a GI value that falls in the range of 76☗ (4). According to the mean of nine studies, cooked sweet potato, peeled, cut into pieces, and boiled for 8 min has GI that falls in the range of 70☖. The cooked sweet potatoes from Australia also have Gi equal to 44 when peeled, cubed, and cooked, sweet potato from Jamaica has a higher GI 46±5. The lowest glycemic index has sweet potato from Australia. The glycemic index of sweet potatoes from New Zealand falls in the range of 77☑2, while the GI of sweet potatoes from Canada falls in the range of 48☖. This plant contains 4.2 g of sugars per 100 g.īased on the numbers from The International Tables of Glycemic Index, and the mean of three studies, the glycemic index of sweet potato is 62. Sweet potatoes with purple flesh are richer in anthocyanins. 1 medium (4.6 oz / 130 g) Calories 100 Calories from Fat 0. Sweet Potatoes and Health Sweet potatoes with orange flesh are richest in beta-carotene. They are especially high in vitamins A, C, E, and B6, fiber and manganese. Sweet potato consists of 20 g of carbohydrates per 100 g. Sweet potatoes are a surprisingly nutritious vegetable. Using a method called Met or Metabolic Equivalent of a Task, we have calculated how much of which physical activity will burn the number of calories (120 cal) provided by one medium-sized baked sweet potato with skin (2, 3). In the table below, you can see how the calorie content of sweet potatoes compares to the caloric values of other tuberous roots. A 100g serving of baked sweet potatoes with skin provides 90 calories, while the same serving size of boiled skinless sweet potatoes contains 76 calories. If you’d like to find a complete health impact and nutrition comparison of sweet potatoes and potatoes, you can go to this page. Similarly, one average serving size of whole baked sweet potato has 120 calories, while skinless sweet potato contains 101cal. I served it with extra lime wedges, a dollop of sour cream, corn bread, and a bottle of inexpensive Reisling (Black Swan) which was suprisingly tasty.If you’re worried about a high calorie intake, you can remove the sweet potato skin when cooking.Ī 100g serving of baked sweet potatoes with skin provides 90 calories, while the same serving size of boiled skinless sweet potatoes contains 76 calories. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. All the goodness in those spuds doesn’t cancel out the negatives that come with a dip in a deep fryer, for instance. My daughter says 'too much cilantro' (but like I said, I added extra) and my husband says 'it was really good'. While potatoes and sweet potatoes may be healthy, it’s also easy to turn potato-based food into a fatty calorie bomb. Also, I wound up chopping more like 3/4 cup cilantro since I LOVE cilantro-especially with lime. I used the juice from a whole lime which amounted to more than 4 teaspoons but my husband loved that flavor and actually squeezed in the extra wedge of lime I served it with. This serving contains 0.1 g of fat, 2.1 g of protein and 27 g of carbohydrate. Also, I did not have ground chipotle pepper to hand so I used chipotle hot sauce instead. Sweet potato, unprepared, raw contains 114 calories per 133 g serving. There is so much spice in this recipe I didn't add any extra. I wound up accidentally using the whole 28 oz can of diced tomatoes so I added an extra sweet potato. I usually follow recipes more as a guideline but since this is my first Eating Well recipe and I knew I'd be reviewing I tried to follow it as closely as possible. Easy and satisfying This was a very easy to prepare meal with lots of good flavor.
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