A medium-sized (2" diameter, 5" long, raw) baked sweetpotato without the peel contains 134 calories. Sweetpotatoes are a nutritious and delicious addition to any meal. Here's what you need to know about the nutritional content, health benefits, and preparation of sweetpotatoes.

Sweetpotatoes are a great source of dietary fiber, complex carbohydrates, and essential vitamins and minerals. One medium sweetpotato without the peel contains approximately 3g of fiber, 28g of carbohydrates, and 438% of the daily recommended intake of vitamin A. Additionally, sweetpotatoes are rich in vitamin C, potassium, manganese, and antioxidants.

In this article, we'll explore some helpful tips for buying and storing sweetpotatoes, as well as some delicious recipe ideas and nutritional comparisons to regular potatoes.

Calories in a Medium Baked Sweetpotato

A medium baked sweetpotato without the peel contains approximately 134 calories. This makes it a low-calorie food that is perfect for weight loss and weight management. If you're looking to reduce your calorie intake, sweetpotatoes are a great food to include in your diet. They are low in calories but high in nutrients, making them a great choice for anyone looking to improve their overall health and wellbeing. Make sure to avoid sweetpotato dishes smothered in butter or topped with sugary syrups, however, as these can add a significant amount of calories to an otherwise healthy food.

Sweetpotato Peel vs No Peel Nutritional Difference

While the peel of a sweetpotato is edible and has some nutritional benefits, most people choose to eat sweetpotatoes without the peel. This is because the peel can be tough and fibrous, making it difficult to chew and digest. However, if you do choose to eat the peel, you'll be getting an extra dose of fiber, potassium, and other essential vitamins and minerals. The peel of a sweetpotato also contains antioxidants, which can help protect your body against disease and inflammation. Ultimately, whether you eat the peel or not depends on personal preference. Just make sure to thoroughly wash and scrub the sweetpotato before cooking to remove any dirt and debris.

Sweetpotato Glycemic Index

The glycemic index (GI) is a measure of how quickly a food raises your blood sugar levels. A low GI indicates a slow and steady increase in blood sugar, while a high GI indicates a rapid spike. Sweetpotatoes have a relatively low GI, making them a good food for people with diabetes or anyone looking to manage their blood sugar levels. The presence of dietary fiber in sweetpotatoes helps slow down the absorption of carbohydrates, which in turn helps regulate blood sugar levels. However, sweetpotatoes that are cooked for a long time or at high temperatures may have a higher GI. To keep the GI of your sweetpotatoes low, try roasting or baking them in the oven, rather than boiling or microwaving them.

Vitamins and Minerals in a Baked Sweetpotato

Sweetpotatoes are a nutrient-dense food that is packed with essential vitamins and minerals. One medium sweetpotato without the peel contains approximately 438% of the daily recommended intake of vitamin A, 37% of vitamin C, and 16% of potassium. Sweetpotatoes are also a great source of dietary fiber, which helps keep you feeling full and satisfied after eating. They are low in fat, cholesterol-free, and contain only a small amount of sodium. Incorporating sweetpotatoes into your diet is an excellent way to boost your nutrient intake and improve your overall health and wellbeing.

Health Benefits of Sweetpotatoes

Sweetpotatoes offer many health benefits, making them a great addition to any diet. Some of the health benefits of sweetpotatoes include: - Improved digestion and bowel function - Reduced inflammation and oxidative stress

Sweetpotato Recipes

There are many delicious ways to incorporate sweetpotatoes into your diet. Here are a few simple recipe ideas to get you started: - Roasted sweetpotato wedges with rosemary and sea salt - Sweetpotato mash with garlic and chives

Buying and Storing Sweetpotatoes

When shopping for sweetpotatoes, look for firm, evenly colored potatoes with no soft spots or signs of sprouting. Sweetpotatoes can be stored in a cool, dry place for up to a month. Keep them away from direct sunlight, as this can cause them to sprout prematurely. To extend the life of your sweetpotatoes, try storing them in a paper bag or breathable container. Avoid storing them in plastic, as this can trap moisture and cause them to rot. If storing cut or cooked sweetpotatoes, keep them in an airtight container in the refrigerator for up to 4 days.

How to Bake a Sweetpotato

Baking sweetpotatoes is a simple and delicious way to enjoy this nutritious food. Here's how to do it: 1. Preheat your oven to 400°F. 2. Wash your sweetpotatoes thoroughly with water and scrub off any dirt or debris.

Variations of Baked Sweetpotatoes

There are many ways to customize your baked sweetpotatoes to suit your taste preferences. Here are a few ideas: - Top your sweetpotatoes with a dollop of Greek yogurt or sour cream for added creaminess. - Sprinkle your sweetpotatoes with a pinch of cinnamon and honey for a touch of sweetness.

Sweetpotato vs Regular Potato Nutritional Comparison

While sweetpotatoes and regular potatoes are similar in some ways, they differ in nutritional content. Here's how they stack up: - Sweetpotatoes are richer in vitamins A and C than regular potatoes. - Sweetpotatoes have a lower glycemic index than regular potatoes, making them a better choice for people with diabetes or anyone looking to regulate their blood sugar levels.