Sweet potato, also known as yams, is a popular vegetable that has been used in cooking and medicine since ancient times, thanks to its nutrients and vitamins.
This root vegetable is rich in antioxidants, which help fight inflammatory processes and protect cells from damage.
Additionally, sweet potato contains a variety of vitamins, such as vitamin A, vitamin C, and B vitamins, which play a key role in maintaining the health and wellbeing of the body.
Its high fiber content promotes better digestion and helps maintain normal blood sugar levels.
Nutritional Value
Sweet potato contains approximately 86 calories per 100 grams, 1.6 g of protein, 0.1 g of fat, and 20 g of carbohydrates.
The glycemic index of sweet potato is around 44-61, which is considered moderate GI.
The glycemic load per serving (150 g) is approximately 9, making it less harmful to blood sugar levels compared to other starchy foods.
Although sweet potato is not an ideal choice for a strict keto diet due to its high carbohydrate content, it can be used in moderation as a source of beneficial nutrients by following these guidelines:
- limit the portion of sweet potato: no more than 50 grams per day;
- consume it cold, as this way some of the starch in sweet potato becomes resistant and is not absorbed by the body (reducing the glycemic index);
- combine sweet potato with foods rich in fats and fiber.
Substitution options in recipes
Pumpkin. Both provide sweetness and orange color. The pumpkin has more water – remove 10% of the liquid from the recipe or bake for 5 minutes longer. The GI remains comparable.
