|Glycemic Index||Glycemic Load|
The glycemic index (GI) of sweet potato (batata, yam) equals to 70.0, which classifies it as a high GI food. The glycemic load (GL) of sweet potato (batata, yam) is equal to 11.1, which classifies it as a moderate GL food.
100 grams of sweet potato (batata, yam) contain 77.0 kcal (322 kJ), 1.4 grams of proteins, 15.8 grams of carbohydrates, and 0.4 grams of fats.
Sweet potato, also known as batata, is a nutritious root vegetable that is popular in many parts of the world. It is a rich source of vitamins, minerals, and fiber, making it a great addition to a healthy diet. In this article, we will take a closer look at the nutritional benefits of sweet potato, its nutrition facts, and its health benefits.
Nutritional Benefits of Sweet Potato:
Sweet potatoes are a rich source of many nutrients that are essential for good health. They are an excellent source of vitamin A, which is important for healthy eyesight and immune function. Sweet potatoes also contain high levels of vitamin C, which helps to boost the immune system and protect against infections. They are also a good source of potassium, which is important for healthy blood pressure and heart function.
Sweet potatoes are also rich in fiber, which helps to keep the digestive system healthy. They are a low glycemic index food, which means that they release sugar slowly into the bloodstream, helping to prevent spikes in blood sugar levels. This makes them a great food choice for people with diabetes or those who are trying to manage their blood sugar levels.
One medium-sized sweet potato (around 114 grams) contains approximately:
- Calories: 103
- Carbohydrates: 24 grams
- Fiber: 4 grams
- Protein: 2 grams
- Fat: 0.2 grams
- Vitamin A: 438% of the Daily Value (DV)
- Vitamin C: 37% of the DV
- Potassium: 15% of the DV
Sweet potatoes are also a good source of other important vitamins and minerals, including vitamin B6, iron, and magnesium.
Health Benefits of Sweet Potato:
- May Help to Lower Blood Pressure:
Sweet potatoes are a good source of potassium, which is important for healthy blood pressure. Studies have shown that increasing potassium intake can help to lower blood pressure in people with hypertension.
- May Help to Improve Gut Health:
Sweet potatoes are rich in fiber, which helps to promote healthy digestion and prevent constipation. They also contain prebiotics, which are a type of fiber that helps to feed the good bacteria in the gut, promoting a healthy gut microbiome.
- May Help to Boost Immunity:
Sweet potatoes are a good source of vitamin A and vitamin C, both of which are important for a healthy immune system. Vitamin A helps to promote the production of white blood cells, while vitamin C helps to protect against infections and reduce inflammation in the body.
- May Help to Reduce the Risk of Cancer:
Sweet potatoes contain antioxidants, which help to protect against the damage caused by free radicals in the body. This can help to reduce the risk of cancer and other chronic diseases.
- May Help to Improve Brain Function:
Sweet potatoes are a good source of choline, which is important for healthy brain function. Choline helps to promote the production of neurotransmitters, which are essential for communication between the brain and the rest of the body.
Sweet potatoes, also known as batata, are a nutritious and delicious root vegetable that is packed with vitamins, minerals, and fiber. They are a great addition to a healthy diet and can help to promote good health in a number of ways, including lowering blood pressure, improving gut health, boosting immunity, reducing the risk of cancer, and improving brain function. So, if you’re looking for a tasty and healthy food option, sweet potatoes are definitely worth adding to your diet.