Glycemic Index of Sweet Potato
Glycemic Index (GI):
Sweet potatoes have a glycemic index (GI) of around 44 to 94, depending on the variety and cooking method. Generally, boiled sweet potatoes have a lower GI (around 44), while baked or roasted ones can have a higher GI (closer to 94). This makes sweet potatoes a variable food in terms of their glycemic response.
Glycemic Load of Sweet Potato
The glycemic load (GL) of sweet potatoes is relatively low to moderate, depending on the serving size and cooking method. For a typical 100-gram serving of boiled sweet potato, the GL is about 11, which is considered moderate.
Nutritional Profile of Sweet Potato (Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 86 kcal |
| Protein | 1.6 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 20.1 g |
| Fiber | 3.0 g |
| Sugar | 4.2 g |
| Vitamin A | 14187 IU (283% DV) |
| Vitamin C | 2.4 mg |
| Potassium | 337 mg |
Conclusion
Sweet potatoes are a nutrient-dense food with a low to moderate glycemic index, especially when boiled. They provide valuable nutrients such as fiber, vitamins, and potassium. To minimize their impact on blood sugar, consider boiling or steaming them, and enjoy them as part of a balanced diet.
