How Many Carbs In A Sweet Potato
Sweet potato is a root from plant that named Ipomoea batatas. This tuber is very useful for health, especially rich in antioxidants and high fiber. Antioxidants known as beta-carotene, it is very effective in improving vitamin A in children.
Potatoes are not only good to enjoy during rainy season, but also nutritious, high in fiber, and provide a stunning sweet taste. Consuming sweet potatoes can be done in various ways. But the most common way is roasted, boiled, fried, and steamed.
In addition, sweet potatoes also have many types and colors. Some are purple, white, orange, yellow, pinks, and red. In some countries like America, sweet potatoes are called yams. Though not at all the same as yams, so this is a mistake.
Nutrition Facts of Sweet Potato
One raw sweet potato contains 20.1% carbohydrate, 1.6% protein, 3% fiber and 77% water content. To be more clear about nutrients such as carbohydrates, you can refer to the table below.
Sweet Potatoes, Raw — 100 grams
- Calories: 86
- Water: 77 %
- Protein: 1.6 g
- Carbs: 20.1 g
- Sugar: 4.2 g
- Fiber: 3 g
- Fat: 0.1 g
- Saturated: 0.02 g
- Monounsaturated: 0 g
- Polyunsaturated: 0.01 g
- Omega-3: 0 g
- Omega-6: 0.01 g
- Trans fat: 0
How Many Carbs In A Sweet Potato
Speaking of carbohydrates, sweet potatoes also include tubers vegetable that have a number of carbohydrates such as cassava.
One potion of medicated boiled without skin contains 27 grams of carbohydrate. The main components of carbohydrates are complex carbohydrates, these are called starches. Starch is what makes up carbohydrate content up to 53%.
The rest, simple sugar content such as fructose, glucose, sucrose and maltose come form a number of other carbohydrates. These are estimated at 32%.
However, sweet potatoes contain low and even high glycemic index, the number of glycemic indices can vary from 44 to 96. The glycemic index is a measure of how quickly blood sugar rises after consuming the food.
Mean, people with diabetes is less good to consume sweet potatoes, they ideally not eat this tuber because in fear can increase blood sugar levels.
But when compared, boiling is the right way because it is associated with a lower glycemic index than frying, and grilling.
How Many Fiber In A Sweet Potato
Well, after knowing the amount of carbohydrates, now we see the amount of fiber in sweet potatoes. A sweet potato in medium size that cooked, relatively contain higher fiber, which is 3.8 grams.
The content of soluble or pectin fibers is 15-23%, while insoluble fiber is 77-85% in the form of cellulose, lignin, and hemi cellulose.
The benefits and usefulness of soluble fiber is to improve satiety, reduce food intake, and reduce the blood sugar spikes.
The benefits of using insoluble fiber is to reduce the risk of diabetes and to maintain better bowel health.
How Many Protein In A Sweet Potatoes
Sweet potatoes contain small amounts of protein. A medium sweet potato contains 2 grams of protein. However, sweet potatoes contain unique proteins and different from proteins elsewhere. This protein is called sporamins and the amounts is more than 80% of total protein.
Recent research has shown that protein content in sweet potatoes may contain antioxidants.
Vitamins and Minerals In A Sweet Potato
In addition to carbohydrates, and proteins, sweet potatoes also contain many vitamins and minerals, beta-carotene, vitamin C and rich in potassium.
Here we see data on the amount of vitamin and mineral content in sweet potato.
- Vitamin C is useful as an antioxidant that keeps skin healthy and cures colds
- Vitamin A: Sweet potatoes are rich in vitamin A, It comes from the amount of beta-carotene. Then, beta-carotene changed by the body into vitamin A. Consume 100 grams of sweet potatoes already meet the daily intake of vitamin A.
- Potassium: Sweet potatoes also contain lots of potassium that is useful to maintain blood balance and reduce the risk of heart disease.
- Manganese: This is a mineral that is essential for growth and metabolism.
- Vitamin B6: Useful to turn food into energy
- The B5 Vitamin: This is a type of vitamin called pantothenat.
- Vitamin E: Sweet potatoes also contain lots of vitamin E which is useful to protect the body from oxidation damage. Vitamin E includes fat-soluble vitamins.