Researchers treated rat wounds with a cream that contained white sweet potato. A cell study on human white blood cells concluded that white-skinned sweet potato prevented and improved symptoms of diabetes by increasing immune activity [9]. In a study of 61 patients with type 2 diabetes, an extract of white sweet potato skin (4 g of Caiapo) decreased blood sugar compared to those taking a placebo [3]. Can Vitamins Help to Slow Down Your Heart Rate? In other words; resistant starch resists digestion in the small intestine and ferments in the large intestine. Interesting findings suggest that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type-2 diabetes. Find Hannah Sweet Potato Calories & Nutrition Facts According to the USDA, one boiled medium-size sweet potato (with no fat added during cooking) offers 3.75 g of fiber, or 15 percent of the DV. Sweet potatoes have nearly no fat and scant protein, with only 2 grams per 4.5-ounce (130-gram) serving, accounting for 7% of its total calories. So what does that specifically mean in the case of sweet potatoes? As an example; sugars and refined carbohydrates quickly break down into glucose. , Foodie Fitness - Food and Fitness | Best Food and Fitness Blog. White sweet potato prevented stomach ulcers in rats after acid levels were purposely increased [11]. Because of their denseness, these sweet potatoes take longer than some other varieties to cook, but the wait is well worth it. Nutritionally speaking, each sweet potato variety offers a similar set of nutrients. The glycemic index (GI) rates how carbohydrate-based food raises blood glucose levels. All sweet potatoes belong to the Convolvulaceae family of plants, more commonly known as bindweed or morning glory.. Although consuming this amount of oxalate is not an issue for most healthy people, it is considered a high-oxalate food for low-oxalate diets. The GI of a peeled sweet potato, boiled, is low at 46. And unlike white potatoes, they dont contain the dangerous enzyme solanine in their raw state. And this year, we have planted Japanese sweet potatoes, Hannah yams & orange sweet potatoes. Geography/History Sweet potatoes are native to South or Central America, but the true origin has not been clearly identified as early evidence can be found in multiple regions of tropical America. The sweet potatoes were baked in a conventional oven for 60-90 minutes at 180-220C which is much longer than they would be microwaved or steamed. However, carbohydrate foods with intact cell walls (and fiber) digest at a slower rate, thereby not causing the same spikes in blood sugar (7, 8). Track macros, calories, and more with MyFitnessPal. The more cooking and processing the potato goes through, the higher the glycemic index. Much of the research so far has been conducted on animals, but it would appear that high levels of plant sterols (phytosterols) in sweet potatoes may have a protective effect on the digestive system and may be useful in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs, such as ibuprofen). Fat Content. Oriental sweet potatoes are low in fat, with just .4 g per 6 oz. potato. Dietary fat is essential for life, as it helps provide energy and aids in the absorption of certain nutrients, known as fat-soluble nutrients. You can add healthy fat to your sweet potatoes by topping them with nut butter. Sweet Potato Nutrition Facts Serving Size 1 5" long Amount Per Serving Calories 112 % Daily Values* Total Fat 0.06g 0% Saturated Fat 0.023g 0% Trans Fat - Polyunsaturated Fat 0.018g Monounsaturated Fat 0.001g Cholesterol 0mg 0% Sodium 72mg 3% Total Carbohydrate 26.16g 10% Dietary Fiber 3.9g 14% Sugars 5.43g Protein 2.04g The glycemic index is a system designed to rank foods based on the impact they have on blood-sugar levels. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Researchers concluded that the longer cooking time at high temperatures resulted in the highest sugar formation.. Serving Size: 1 cup (150g) Calories: 116 Fat: 0.14g Carbohydrates: 26g (3.2g fiber) Protein: 3% Vitamin A: 0%* Vitamin C: 50%* Calcium: 2%* Iron: 6%* Potassium: Jonathan Ritter, PharmD, PhD (Pharmacology). The nutrition facts for raw and baked sweet potatoes can be vastly different. You can eat sweet potatoes whole or peeled and the leaves of the plant are edible, too. That said, the mechanisms of their action are not fully understood, and sufficient human trials to conclusively support their benefits are currently lacking. Nutrition Advance provides evidence-based food and nutrition articles. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. Fat. Orange vs. White Sweet Potatoes Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Sweet Generally speaking, there are no real nutritional concerns about sweet potatoes, and allergies are rare. While the evidence for white sweet potatos benefit to blood glucose has been promising, the available clinical trials have been small. According to the 2016 findings, if you want sweet potatoes with the lowest GI, you should basically do anything but bake them. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Organic products have been certified by accredited Organic-certifying agencies. Roast sweet potatoes cut side down, in the hot skillet, at 450 F (232 C) for 15-20 minutes or until caramelized on one side. located in the retina of your eye, have been shown to prevent or delay the progression of chronic eye diseases such as age related macular degeneration and cataracts, according to American Optometric Association. Cooking Treatment Effects On Sugar Profiles And Sweetness of Eleven-Released Sweet Potato Varieties, published in the Journal of Food Processing & Technology, found that the GI for a raw sweet potato started at 15 and that baking increased it the most (33), microwaving the least (18), and steaming came in somewhere in the middle. An 80g serving of sweet potato (steamed) provides: An 80g serving of sweet potato, or one medium potato, counts towards one of your five-a-day, unlike white potato, which does not. In addition, the nutrients in Japanese sweet potatoes may help you lose weight, banish depression, improve your vision and control glucose levels. Jasmine received her BS from McGill University and her BEd from Vancouver Island University. On this note, higher quantities of beneficial gut bacteria are associated with a lower risk of obesity and disease (10, 11). 2,000 calories a day is used for general nutrition advice. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease.