Sweet potato is a very popular food at present. Full of nutritional benefits, she is right to invite herself at the table. Calories, health benefits, nutritional contributions … Discovery with dietician Catherine Conan.
Sweet potato is a tuber Originally from South America very often assimilated to the potato. But these two foods do not have a relationship of kinship. To flourish, a warm climate is essential to him. It belongs to the family of starchy foods.
- One of the nutritional assets of sweet potato is theBeta-carotene contribution (Precursor of vitamin A) for good prevention of certain cancers, Better protection against infectionsa Good night vision and for Slow down the cognitive decline.
- It also contains vitamin C in the flesh, B6 in the skin, minerals (potassium, etc.) and trace elements.
- Its glycemic index (ability to raise blood sugar) is average.
- Its antioxidant content is very appreciable thus contributing to reduce cardiovascular risk And to fight against inflammatory processes. It is its leaves which have better richness in antioxidants (but they are not eaten). The more colorful its flesh, the more important its content. The skin is a reservoir, much more than its flesh. To best preserve its nutritional principles, Keep the skin and opt for a Steam cooking.
Note: The sweet potato does not shine by its protein intake or its calorie intake.
It takes about 63 calories per 100 g when the sweet potato is cooked so have fun! In puree, cooked with cream, its calorie value climbs to 80 per 100 grams.
| Nutrients | Cooked sweet potato: content for 100 g | Potatoes and fries: average food |
|---|---|---|
| Protein | 1.69 g | 3.4 g |
| Carbohydrates | 12.2 g | 26 g |
| – including sugars | 6.11 g | 1.7 g |
| – including starch | 6.14 g | 22.8 g |
| Dietary fiber | 2.9 g | 3 g |
| Lipids | 0.15 g | 6 g |
| – including cholesterol | 0 mg | 1.6 mg |
| – including saturated fatty acids | 0.042 g | 1.9 g |
| – including monounsaturated fatty acids | 0.002 g | 2.7 g |
| – including polyunsaturated fatty acids | 0.077 g | 1.3 g |
| Water | 78 g | 60 g |
Sweet potato is without concern in a hypocaloric diet due to its calorie poverty and its richness in fiber. Like any starchy or vegetable, the preparation mode is crucial so as not to weigh down the calorie note. So consume it in all simplicity, a steam cooking will highlight it!
Sweet potato juice is unfortunately not very rich in fiber; On the other hand, its high rate of antioxidants is the ideal ally to counter inflammatory diseases such as arthritis, asthma … Awake the taste buds with a sweet potato juice but always in moderation because the sugar intake is not negligible.
