If you're looking for a delicious and nutritious addition to your diet, look no further than the Murasaki sweet potato. A medium sized sweet potato weighing 130 grams contains approximately 120 calories, making it a great option for those watching their calorie intake.

Not only is a sweet potato low in calories, it also provides a wealth of important nutrients. This root vegetable is a great source of complex carbohydrates, fiber, vitamins, and minerals.

In this article, we'll explore the nutritional benefits of sweet potatoes and why you should consider adding them to your diet.

The Calories in a Medium Sweet Potato

As mentioned earlier, a medium sized Murasaki sweet potato weighing 130 grams contains approximately 120 calories. Compared to other starchy vegetables like potatoes, sweet potatoes are a lower calorie option, making them a great choice for those looking to lose weight or maintain a healthy weight. Additionally, because of their high fiber content, sweet potatoes are more filling and satisfying than other higher calorie foods. This means that you can eat a smaller portion of sweet potatoes and feel fuller for longer. So if you're looking for a nutritious and filling food that won't sabotage your weight loss goals, sweet potatoes are a great choice.

The Carbohydrates Found in a Medium Sweet Potato

Sweet potatoes are a great source of complex carbohydrates, which provide your body with a steady source of energy throughout the day. Unlike simple carbohydrates (like those found in candy or soda), complex carbs are broken down slowly by your body, keeping you feeling full and energized for longer. Additionally, the carbohydrates found in sweet potatoes are considered to be low on the glycemic index (more on that later), making them a great choice for those with diabetes or anyone looking to maintain steady blood sugar levels.

The Fiber Content in a Medium Sweet Potato

In addition to complex carbohydrates, sweet potatoes are a great source of fiber. Fiber is important for digestive health and can help lower cholesterol levels and promote feelings of fullness and satiety. One medium sized sweet potato contains approximately 4 grams of fiber, which is about 16% of the recommended daily intake for adults. So if you're looking to improve your digestive health, sweet potatoes are a great food to add to your diet.

The Vitamin Content of a Medium Sweet Potato

Sweet potatoes are a great source of vitamins, particularly vitamin A, vitamin C, and vitamin B6. Vitamin A is important for maintaining healthy eyesight and skin, while vitamin C is important for immune function and wound healing. Vitamin B6 helps your body make red blood cells and aids in protein metabolism. One medium sized sweet potato contains approximately 400% of the recommended daily intake for vitamin A, 37% of the recommended daily intake for vitamin C, and 15% of the recommended daily intake for vitamin B6.

The Mineral Content of a Medium Sweet Potato

Sweet potatoes are also a great source of important minerals like potassium and manganese. Potassium is important for regulating blood pressure and maintaining heart health, while manganese is important for bone health and wound healing. One medium sized sweet potato contains approximately 15% of the recommended daily intake for potassium and 10% of the recommended daily intake for manganese.

The Protein Content in a Medium Sweet Potato

While sweet potatoes are not a significant source of protein, they do contain some important amino acids. One medium sized sweet potato contains approximately 2 grams of protein. To increase the protein content of your meal, consider pairing your sweet potato with a protein-rich food like grilled chicken or beans.

The Fat Content of a Medium Sweet Potato

Sweet potatoes are a very low fat food, with only a trace amount of fat per serving. If you're looking for a low calorie, low fat food to add to your diet, sweet potatoes are a great choice.

The Glycemic Index of Sweet Potatoes

The glycemic index is a measure of how quickly a food raises your blood sugar levels. Foods with a high glycemic index (like candy or soda) cause your blood sugar to spike rapidly, while foods with a low glycemic index cause a slower, more sustained increase in blood sugar levels. Sweet potatoes are considered to be a low glycemic index food, meaning that they cause a slower increase in blood sugar levels. This is beneficial for those with diabetes or anyone looking to maintain steady blood sugar levels throughout the day.

The Antioxidant Properties of Sweet Potatoes

Sweet potatoes are a great source of antioxidants, which are important for protecting your cells against damage from free radicals. Free radicals are unstable molecules that can damage your cells and contribute to the development of chronic diseases like heart disease, cancer, and Alzheimer's disease. Some of the important antioxidants found in sweet potatoes include beta-carotene, anthocyanins, and sporamins. So if you're looking to improve your overall health and reduce your risk of chronic disease, sweet potatoes are an excellent food to add to your diet.

The Health Benefits of Eating Sweet Potatoes

Eating sweet potatoes on a regular basis can provide a number of health benefits. Some of these benefits include improved digestive health, better blood sugar control, and reduced risk of chronic disease like heart disease and cancer. Additionally, sweet potatoes are a great food to include in a weight loss or weight management plan, as they are low in calories and high in fiber. So if you're looking for a delicious and nutritious food to add to your diet, consider giving sweet potatoes a try.