The most abundant vitamins and minerals in this vegetable are ( 24, 25, 26, 27, 28): Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Most of the carbs come from starch, followed by fiber.
Sweet potatoes are mainly composed of carbs. Recent research suggests that they may have antioxidant properties ( 22).ĭespite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries ( 14, 23). The sporamins are produced to facilitate healing whenever the plant is subjected to physical damage. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content ( 14). ProteinĪ medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. Soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches ( 15, 16).Ī high intake of insoluble fibers has been associated with health benefits, such as a reduced risk of diabetes and improved gut health ( 17, 18, 19, 20, 21). The fibers are both soluble (15–23%) in the form of pectin, and insoluble (77–85%) in the form of cellulose, hemicellulose, and lignin ( 12, 13, 14). The amount of resistant starch may increase slightly by cooling the sweet potatoes after cooking.Ĭooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. This one escapes digestion and acts like fiber, feeding your friendly gut bacteria. This type breaks down more slowly and causes a smaller rise in blood sugar levels. This starch is quickly broken down and absorbed, increasing the GI value. The starch proportions in sweet potatoes are as follows ( 8, 9, 10, 11): Starches are often split into three categories based on how well they’re digested. Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting ( 7).
Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes. The GI is a measure of how fast your blood sugar levels rise after a meal ( 6). Sweet potatoes have a medium to high glycemic index (GI), varying from 44–96. Simple sugars, such as glucose, fructose, sucrose, and maltose, comprise 32% of the carb content ( 2). The main components are starches, which make up 53% of the carb content. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are ( 5):Ī medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs.
0 kommentar(er)
