Carb Information for Sweet Potatoes (Garnet Yams also)

Sweet potatoes are a yellow or orange-fleshed root vegetable, most popular at Thanksgiving. In the U.S., yams (such as garnet yams) are a type of sweet potato. The root vegetable which is botanically a yam is quite different. Although sweet potatoes are very nutritious, they are also high in carbohydrates. Less starchy sources of many of the nutrients in sweet potatoes are carrots and pumpkin.

The easiest way to prepare sweet potatoes is to roast them in the oven like baked potatoes until soft.

Carbohydrate and Fiber Counts for Sweet Potatoes

• 1 medium sweet potato (5" long, 2" in diameter; about 4 oz - ¼ lb): 20 grams effective (net) carbohydrate plus 4 grams fiber and 105 calories

• ½ cup cooked mashed sweet potato: 18 grams effective (net) carbohydrate plus 3 grams fiber and 92 calories

• ½ cup canned unsweetened sweet potatoes, mashed: 25 grams effective (net) carbohydrate plus 2 grams fiber and 116 calories

Glycemic Index for Sweet Potatoes

The averages in studies of sweet potatoes ranged between 44 and 78, with an average of 61.

More Information about the Glycemic Index

Glycemic Load of Sweet Potatoes

• 1 medium sweet potato (5" long, 2" in diameter; about 4 oz - ¼ lb): 10

• ½ cup cooked mashed sweet potato:9

• ½ cup canned unsweetened sweet potatoes, mashed: 12

More Information About the Glycemic Load

Health Benefits of Sweet Potatoes

Sweet Potatoes is an excellent source of vitamin A, vitamin C, manganese, and all the carotenes, especially beta-carotene. It is also a very good sources of vitamin b6, and potassium, and a good source of copper and fiber. They are also an excellent source of antioxidants which may help protect our cells from damage.

Reduced-Carb Recipe with Sweet Potato

• Sugar-Free Sweet Potato Casserole

More Information About Sweet Potatoes at Calorie Count.

_Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007

USDA National Nutrient Database for Standard Reference, Release 21.