Learn about the carbs in a sweet potato. Find out how many carbs are in a sweet potato and how they affect your body.
Sweet potatoes are versatile vegetables that can be cooked in many ways. They can be roasted, boiled, or mashed, making a delicious side dish or main course. Sweet potatoes are good in fibre, vitamins A and C, and potassium. They are also a good source of antioxidants, which can help to protect against diseases.
Nutrients in a sweet potato
Most think that the carbs in sweet potato are the same as the brown potato. However, sweet potatoes are a great alternative to the brown potato that offer plenty of nutritional benefits.
Sweet potatoes are high in fibre, vitamin C, and beta-carotene, which can help to improve your overall health. Additionally, they contain potassium, magnesium, and vitamin B6, which can all help to keep your body running smoothly. You can read sweet potato nutrition facts for more details.
Explained: Carbs in a sweet potato
Sweet potato may weigh from 30 grams to as high as 150 grams or more. However, we list carbs in a sweet potato considering 100g as its standard weight.
One medium sweet potato contains about 24 grams of carbs which is 8% of the daily recommended amount for carbs. Most of that carbohydrate comes from the starch in the sweet potato.
Net carbs in sweet potato
Carbs in sweet potato – 23.93 gm, nearly 8.70 % of the daily requirement of 275 gm at 2000 kcal. Further, it can achieve 11.60 % of the daily requirement of 206.25 gm at 1500 kcal. Carbohydrates intake is 55% of calories.
For a 1200 kcal diet plan, this sweet potato serving provides 14.50% of the set carb limit of 165 grams. When following a 900 kcal diet plan, this sweet potato will provide 19.34% of the set carb limit of 123.75 grams.
Evidently, carbohydrates form 88.67 % of the calories in sweet potatoes.
The Breakup of carbohydrates in sweet potato
a. Total available carbs in sweet potato – 23.91 gm.
b. Total starch – 19.88 gm, which is 83.15 % of total carbs in sweet potato. Starch is complex carbs, and hence body takes time to digest it.
c. Total Free Sugar – 4.03 gm, which is 16.85 % of total carbs in sweet potato
Details of free sugars in sweet potato
a. Fructose – 0.90 gm, which is 3.76 % of total carbs in sweet potato
b. Glucose – 0.97 gm, which is 4.06 % of total carbs in sweet potato
c. Sucrose – 2.16 gm, which is 9.03 % of total carbs in sweet potato
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in sweet potato
The Sum of Total Free Sugar is 4.03 grams, which contributes to 16.85 % of net carbs in sweet potato
Glycemic index of sweet potato
The glycemic index of sweet potato is lower than that of white potato. This means that the sweet potato raises blood sugar levels more slowly and has a less pronounced effect on blood sugar levels than the brown potato. For people with diabetes, choosing foods with a low glycemic index is essential to help keep blood sugar levels under control. Here is the glycemic index of some sweet potato products.
Carbs in boiled sweet potato and its GI
The carbs in boiled sweet potatoes are around 24 grams and remain the same irrespective of cooking treatment. Boiled sweet potato has a glycemic index of 47 and a glycemic load of 9 which is considered moderate. One reason behind the low glycemic load, is the higher percentage of complex carbs in the sweet potato [PMID: 34258626].
Carbs in baked sweet potato and its GI
Carbs in baked sweet potatoes are highly glycemic despite having the same carbs as in raw form. Baked sweet potato with skin has a glycemic index of 83. Baked sweet potato peeled has a glycemic index of 94, which is considered relatively high. The glycemic load of baked sweet potato is 19 [PMID: 34258626].
Carbs in sweet potato fries and its GI
There is no change in carbs in sweet potato fries as the carb content remains the same. However, there is a significant change in glycemic index and glycemic load than the raw or boiled sweet potato.
Sweet potato fries have a glycemic index of 77 which is lower than the baked sweet potato but still higher than the boiled sweet potato. Further sweet potato fries have a load of 15 [PMID: 34258626].
Health benefits
Sweet potatoes are a root vegetable that is high in fibre, potassium and vitamin C. They also contain antioxidants, which can help to protect the body against disease. Sweet potatoes are a good source of beta carotene, which the body converts to vitamin A. This vitamin is essential for healthy skin, eyes and mucous membranes. Vitamin A also helps to regulate the immune system.
Sweet potatoes are a good source of Vitamin A, C and B6, a little higher in calories but have a moderate glycemic index.
Anthocyanins are found in sweet potato, establishing sweet potato as a functional food in diabetes treatment
You can check some of the healthy sweet potato recipes for more information.
Conclusion
In conclusion, despite the relatively high carbs in sweet potato, it is a nutritious and healthy food choice. They are a good source of fibre, vitamins, and minerals and can be enjoyed boiled or baked.
However, baking and frying of sweet potatoes increase humans’ glycemic index and glycemic load.
Boiled sweet potatoes are a healthy choice to add to your diet.
