hannah sweet potato nutrition facts

Just like there are numerous varieties of apples and mushrooms, the same is true for sweet potatoes. 0 g. Protein. According to Livestrong.com, the orange sweet potatoes are called "moist-fleshed" and the yellow are "dry-fleshed." Sweet potatoes may not be sold in a bakery box, but they still contain chains of glucose like other sugary foods the difference is that a sweet potatos glucose comes packaged in a plant, not in a cookie or cake. 72 mg. Potassium. Current Facts Hannah sweet potatoes, botanically classified as Ipomoea batatas, are a white, dry-fleshed variety that is a member of the Convolvulaceae or morning-glory family. But you can eat raw sweet potatoes in small quantities without much trouble. Discover our full range of health benefit guides or check out some of our best sweet potato recipes, from our feta & kale loaded sweet potato to our spinach sweet potato & lentil dhal. The nutrition facts for raw and baked sweet potatoes can be vastly different. First of all, sweet potatoes are a fairly good source of vitamin C and vitamin E. Both of these vitamins have antioxidant properties in the body. 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: Japanese sweet potatoes provide 264 calories per 200 grams, which is the equivalent of one medium potato. Fiber is the part of food your body cannot digest. Our goal is to not have a single piece of inaccurate information on this website. When insulin-resistant rats were fed white-skinned sweet potatoes, blood sugar decreased [6]. Adding a little bit of butter on top of sweet potato can help in this regard, and it improves the taste too (14). There are orange sweet potatoes, white or creamy sweet potatoes, and purple sweet potatoes. Furthermore, systematic reviews and long-term observational studies demonstrate that these carotenoid compounds may protect against age-related macular degeneration (3, 4). Chan School of Public Health, International Journal of Food Sciences and Nutrition. A 2016 study examined the association of various levels of tryptophan on emotion and cognitive reaction. The source for all nutrition data is the NCC Food and Nutrient Database. Polyphenols are thought to hold benefits for human health, and observational studies link the compounds to a lowered risk of cancer and other chronic diseases (26, 27, 28). 2023 BuzzFeed, Inc. All rights reserved. In the case of tubers like potatoes and sweet potatoes, we often overlook their incredible potential to convert from starch to sugar. Search, save and sort your favourite recipes and view them offline. Foods with a low-GI value (under 55) are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. 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). A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants known as anthocyanins, which have also been shown to be of benefit to the eyes. a healthier alternative to white potatoes, Cooking Treatment Effects On Sugar Profiles And Sweetness of Eleven-Released Sweet Potato Varieties, Glycemic index of sweet potato as affected by cooking methods, Maple and Brown Sugar Oatmeal with Sweet Potato recipe, Skinny Tandoori Butter Sweet Potato Fries with Creamy Baked Harissa Feta recipe, Veggie Fajita Stuffed Sweet Potato with a Chipotle Drizzle recipe, Sweet Potato, Brie and Bacon Grilled Cheese recipe, Southwestern Kale Power Salad with Sweet Potato, Quinoa and Avocado Sauce recipe, Thai Sweet Potato Soup with Lemongrass and Ginger recipe, Winter Chopped Salad with Roasted Sweet Potato and Blood Orange Vinaigrette recipe, Sweet Potato Hash with Poached Eggs and Harissa recipe, Simple Salty Sweet Potato Skin Chips recipe, Garlic-Herb Roasted Sweet Potatoes with Parmesan recipe, Sweet Potato and Black Bean Burrito recipe, Sweet Potato Almond Butter Muffins recipe, Brazilian Steak and Grilled Sweet Potato Fry Quinoa Bowl with Spicy Coconut Tomato Sauce recipe, Sweet Potato and Black Bean Tacos with Avocado-Pepita Dip recipe, Sweet Potato and Caramelized Onion Pizza recipe, 5-Ingredient Sweet Potato and Black Bean Chili recipe, Buttermilk Sweet Potato Pancakes with Coconut Whipped Cream recipe, Superfood Sweet Potato Dessert Fries recipe. It features beautiful dark-purple skin and pale yellow flesh than darkens as it cooks. Texture: Dense, starchy, smooth. Your blood vessels need magnesium to relax and to transport calcium and potassium. One cup of raw sweet potato may contain 114 calories, 26.8 grams of carbs and 5.6 g sugar, whereas one cup of baked sweet potato may contain 180 calories, 41.4 g carbs and 16.9 g sugar. Another animal study found that a protein isolated from white-skinned sweet potatoes (arabinogalactan-protein) improved insulin resistance in diabetic mice [7]. Find calories, carbs, and nutritional contents for Sweet Potato Hannah and over 2,000,000 You can even make them into chips or fries. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. This variety is less sweet than the traditional orange-fleshed sweet potato, but could be highly beneficial. Of the total calories in a sweet potato, 9.6 calories comes from protein, which is 2.4 grams. or "How many meals a day should you eat?" This is because, when subjected to the high heat of baking or frying, starches break down into sugars instead of remaining in a more complex form. Speak with your doctor before supplementing. However, all varieties of sweet potatoes belong to the morning glory family, while yams are tubers related to lilies native to Africa and Asia, says Harvard T.H. Most people dont eat sweet potatoes in the same over-sized quantities as they do white potatoes, which is perhaps why research studies havent found sweet potatoes to be a major culprit for weight gain and diabetes. Click here and choose between our meat eaters, vegetarian or vegan meal plans. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels [1]. Jasmine received her BS from McGill University and her BEd from Vancouver Island University. Fat: 0 g. . Talk to your doctor about better-studied alternatives for these health goals. In addition to these antioxidant vitamins, sweet potatoes also provide a variety of polyphenols. The information provided on this website should not be relied upon to make health-related decisions. So what does that specifically mean in the case of sweet potatoes? Weight gain Weight gain may be a goal for if you are underweight or aiming to build muscle or you may be trying to avoid it if youre already at or above a healthy weight for you. Like all sweet potatoes (such as purple and Japanese sweet potatoes), they are an excellent source of vitamin C, vitamin B2, vitamin B6, and vitamin E. Additionally, they provide dietary fiber, potassium, copper, manganese, and iron and are low in fat and cholesterol [1]. Can Vitamins Help to Slow Down Your Heart Rate? Controlling blood glucose can help prevent and delay the onset of complications, including heart disease, stroke and damage to your nerves and kidneys, advises the American Diabetes Association. Some of the more unique (to the Western world) varieties include the purple-fleshed Okinawan and the white sweet potato. And theyre still seriously good for you in so many other ways. Orange vs. White Sweet Potatoes Sweet potatoes are a lower-calorie, high-fiber alternative to starchy potatoes, making them a favorite healthier alternative. You can eat sweet potatoes whole or peeled and the leaves of the plant are edible, too. There is no safe and effective dose of white sweet potato extract because no sufficiently powered study has been conducted to find one for any medical purpose. Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! 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 When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. Foodie Fitness - Food and Fitness | Best Food and Fitness Blog 2023 Protein: 4 g. Even baked sweet potatoes still have a lower GI than a lot of other foods we consider to be healthy, such as instant oatmeal, brown rice, watermelon or rice milk. Fat. On the whole, sweet potatoes are an excellent addition to a balanced diet and appear to be safe for most people, with very few reported cases of allergy. But why? The roots were then introduced to Spain and the rest of Europe in the late 15th century via explorers, and to Asia and the United States in the mid-16th century. Choosing low-glycemic foods such as Japanese sweet potatoes, may help prevent obesity and chronic disease. In the trial, people with overweight were given a plant-based high-carb, low-fat, low GI diet. Paleo-friendly products typically do not include grains, legumes, refined sugar, certain oils, dairy and non-paleo additives. Pre-bagged sweet potatoes may be a better buy than individual pieces. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Because of their denseness, these sweet potatoes take longer than some other varieties to cook, but the wait is well worth it. Per 1 medium - Calories: 227kcal | Fat: 9.14g | Carbs: 33.97g | Protein: 3.01g, Per 1 tbsp - Calories: 14kcal | Fat: 0g | Carbs: 3.46g | Protein: 0.05g, Per 1 tamale - Calories: 98kcal | Fat: 4.17g | Carbs: 15.25g | Protein: 0.95g, Per 1 medium - Calories: 31kcal | Fat: 0.36g | Carbs: 7.18g | Protein: 1.18g, Per 1 medium, Gherkin - Calories: 29kcal | Fat: 0.06g | Carbs: 7.95g | Protein: 0.09g, Per 1 small - Calories: 147kcal | Fat: 6.25g | Carbs: 21.20g | Protein: 2.10g, Per 1 cup - Calories: 217kcal | Fat: 3.32g | Carbs: 46.75g | Protein: 2.54g, Per 1 cup - Calories: 268kcal | Fat: 6.27g | Carbs: 39.97g | Protein: 13.18g, Per 1 medium - Calories: 174kcal | Fat: 4.01g | Carbs: 32.33g | Protein: 2.77g, Per 1 medium - Calories: 203kcal | Fat: 9.52g | Carbs: 27.28g | Protein: 3.16g, If you can't find the item you're looking for, please help out by, Strawberry Acai Starbucks Refreshers Beverage (Venti), Teavana Sparkling Unsweetened Peach Nectarine Green Tea, White Chocolate Mocha Frappuccino Blended Beverage (Grande). The information provided on this website, including special diets and nutritional information, is for reference purposes and not intended as medical or healthcare information or advice. A 2012 study published in The Open Nutrition Journal, titled Glycemic index of sweet potato as affected by cooking methods, worked with the popular Beauregard variety, which has a raw GI of 32. Chan School of Public Health. If in doubt or you have concerns regarding your diet and health condition, refer to your GP or registered dietician. Calories: 162. Transfer sweet potatoes to serving vessel. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. 0.9g protein. Heres the laypersons explanation: Heat breaks down the starch in sweet potatoes in a way that allows your body to easily convert that starch into sugar, which spikes your blood sugar levels. The Japanese satsuma-imo is my absolute favorite sweet potato. Add. Get notified of new articles and receive useful guides direct to your inbox. Magnesium in Japanese sweet potato helps regulate blood pressure and blood sugar as well as maintain muscle and nerve function. Results, published in the journal Nutrients, found the study group had overall loss of body weight and body fat after 16 weeks. Comment * document.getElementById("comment").setAttribute( "id", "af66c5d86c6422b57ebf668908acd210" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Naturally low in fat and high in nutritional value, they are packed with health benefits. Potassium is an essential mineral that has a range of crucial functions in the body. For carbohydrate foods, the presence of fiber is vital because it helps to improve the blood glucose response to that food. 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]. The Okinawan purple sweet potato also provides anthocyanins, as found in purple-colored foods like blueberries (25). The sweet potato (Ipomoea batatas) is a starchy, sweet-tasting root vegetable. Generally, weight gain occurs when you eat more calories than your body uses. Jonathan Ritter, PharmD, PhD (Pharmacology). Chan School of Public Health: Sweet Potatoes, ScienceDirect: Food Science and Human Wellness: Profiles of Phenolics, Carotenoids and Antioxidative Capacities of Thermal Processed White, Yellow, Orange and Purple Sweet Potatoes Grown in Guilin, China, USDA Dietary Guidelines, 2015-2020: Appendix 7. One medium-sized (150g) baked sweet potato (without added fat and including the peel) provides 142 calories, 3.2g of protein, Percentages are based on a diet of 2000 calories a day. 0.1 g. Polyunsaturated. 0 g. Trans. Sweet potatoes provide a good source of fiber.

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