Sweetpotatoes are a delicious and nutritious food that are easy to prepare. One medium boiled sweetpotato (without peel, fat not added in cooking) contains 115 calories, making it a great choice for those watching their calorie intake. Sweetpotatoes are also rich in nutrients that provide a range of health benefits.
In addition to the 115 calories, one medium boiled sweetpotato contains 27 grams of carbohydrates, 4 grams of fiber, and 2 grams of protein. Sweetpotatoes are also high in vitamin A, vitamin C, and potassium, making them an excellent source of essential nutrients.
If you're looking to add more nutrient-dense foods to your diet, sweetpotatoes are a great option. Read on to learn more about the health benefits of sweetpotatoes and how to incorporate them into your cooking.
Serving Size and Calories
One medium boiled sweetpotato (without peel, fat not added in cooking) contains 115 calories. It is important to note that the calorie content can vary depending on if the sweetpotato is baked, mashed, or fried. When it comes to serving size, it is recommended to consume one cup of cooked sweetpotato. This serving size provides around 180-200 calories and is a good amount to include in a balanced meal.
Amount of Nutrients
Sweetpotatoes are packed with nutrients that your body needs to function properly. One medium boiled sweetpotato contains 27 grams of carbohydrates, including 4 grams of fiber and 2 grams of protein. Sweetpotatoes are also a great source of vitamins and minerals. One medium sweetpotato provides over 400% of your daily vitamin A requirement, as well as a significant amount of vitamin C and potassium.
Health Benefits
Sweetpotatoes are considered a superfood due to their numerous health benefits. One of the main benefits of sweetpotatoes is their high antioxidant content, which helps protect against cell damage and reduces the risk of chronic diseases. Sweetpotatoes are also high in fiber, which can help reduce inflammation and improve gut health. Additionally, the high levels of vitamin A found in sweetpotatoes can help support vision, immune function, and skin health.
Low in Fat
One of the benefits of boiled sweetpotatoes is that they are low in fat. Without adding any additional fat in cooking, one medium boiled sweetpotato contains less than 1 gram of fat. This makes sweetpotatoes a great option for those looking to reduce their fat intake or maintain a healthy weight.
High in Complex Carbohydrates
Sweetpotatoes are a great source of complex carbohydrates, which provide energy to fuel your body and brain. As a slow-digesting carb, sweetpotatoes help stabilize blood sugar levels and prevent energy crashes. The high fiber content in sweetpotatoes also helps slow down the absorption of sugar in the bloodstream, making them a great option for people with diabetes or those trying to regulate their blood sugar levels.
Great for Digestive Health
The high fiber content in sweetpotatoes makes them great for digestive health. Fiber helps keep your digestive system running smoothly and can prevent constipation. Additionally, the high levels of antioxidants found in sweetpotatoes can reduce inflammation in the gut and improve overall digestive function.
Rich in Antioxidants
Sweetpotatoes are rich in antioxidants, which are compounds that help protect against cell damage and reduce inflammation. The high levels of beta-carotene in sweetpotatoes are particularly noteworthy, as this antioxidant has been linked to a range of health benefits, including reduced risk of heart disease and certain cancers.
Supports Brain Function
Sweetpotatoes are high in nutrients that support brain function, including vitamin A, vitamin C, and potassium. Additionally, sweetpotatoes also contain choline, a nutrient that is essential for brain development and cognitive function.
Excellent Source of Vitamins and Minerals
Sweetpotatoes are an excellent source of vitamins and minerals essential for maintaining overall health. One medium boiled sweetpotato provides more than 400% of your daily vitamin A needs and a significant amount of vitamin C and potassium. Additionally, sweetpotatoes also contain small amounts of iron, calcium, and magnesium.
Versatility in Cooking
Sweetpotatoes are a versatile ingredient that can be cooked in a variety of ways. They can be boiled, baked, roasted, or mashed and used in both sweet and savory dishes. Some popular sweetpotato recipes include sweetpotato fries, sweetpotato pie, and sweetpotato casserole. But sweetpotatoes can also be added to soups, stews, and salads, or used as a healthy substitute for white potatoes in recipes like mashed potatoes or potato salad.
“Sweetpotatoes are a great source of nutrients and health benefits. Incorporating them into your diet can improve your overall health and energy levels.”
FAQs About Boiled Sweet Potato:
1. How Does Boiled Sweet Potato Impact Our Health?
Boiled sweet potato is a great source of vitamin A, vitamin C, fiber, and potassium, all of which promote good health. They help in maintaining good eye health, boosting immunity, regulating blood pressure, and supporting digestive health.
2. Can Boiled Sweet Potato Contribute to Weight Gain?
One medium-sized boiled sweet potato without peel contains approximately 115 calories. While it is not a high-calorie food, consuming an excessive amount of it regularly can lead to weight gain. Moderation is key when it comes to including boiled sweet potato in your diet.
3. How Should I Store Boiled Sweet Potato?
Boiled sweet potato should be stored in an airtight container in the refrigerator for up to five days. You may also freeze it for up to three months. Before storing, ensure that the sweet potato has cooled down completely.
4. What Are Some Ways to Use Boiled Sweet Potato in Cooking?
Boiled sweet potato is a versatile ingredient that can be used in both sweet and savory dishes. You can mash it to make fries or bake it to make a dessert. It can also be added to salads, soups, stews, and curries.
5. Can Boiled Sweet Potato Cause Digestive Issues?
While boiled sweet potato is generally easy to digest, consuming too much of it, especially if you have a sensitive digestive system, can cause bloating, gas, and diarrhea. To avoid such issues, limit your intake to moderate portions and drink enough water throughout the day.