Sweet Potato, Boiled, with Added Fat: A Moderate GI Option

Sweet potatoes are a nutritious root vegetable enjoyed worldwide. When boiled and prepared with added fat, they offer a combination of essential nutrients while maintaining a moderate glycemic impact. Let’s explore the nutritional profile and glycemic properties of this delicious food.

Glycemic Index and Load

Sweet potatoes boiled with added fat have a Glycemic Index (GI) of 61, placing them in the medium GI category. Foods with a GI between 56-69 are considered moderate in terms of how quickly they raise blood sugar levels.

The Glycemic Load (GL) is 8.6, which is relatively low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a useful metric for those monitoring blood sugar responses.

Nutritional Profile (per 100g serving)

• Calories: 115 kcal
• Protein: 1.58g
• Fat: 4.53g
• Total Carbohydrates: 17.1g
• Dietary Fiber: 3g
• Sugar: 6g
• Net Carbs: 14.1g

Health Benefits

Sweet potatoes boiled with added fat offer several nutritional advantages:

• The added fat can help slow down carbohydrate absorption, potentially dampening blood sugar spikes
• Rich in dietary fiber (3g per serving), supporting digestive health
• Contains natural sugars (6g) that provide energy
• The moderate glycemic impact makes it suitable for balanced meal planning
• Sweet potatoes are naturally rich in beta-carotene, vitamins, and minerals

Who Should Consider This Food?

Sweet potatoes boiled with added fat can be appropriate for:

• People following moderate-carb diets
• Those looking for nutrient-dense carbohydrate options
• Individuals who need sustained energy release
• People managing blood sugar levels who can accommodate moderate GI foods in appropriate portions

Serving Suggestions

To optimize the glycemic impact of sweet potatoes:

• Pair with protein sources like chicken, fish, or tofu
• Enjoy with additional non-starchy vegetables
• Consider adding cinnamon, which may help with blood sugar regulation
• Control portion sizes to manage overall carbohydrate intake

Bottom Line

Sweet potatoes boiled with added fat represent a moderate glycemic index option with a relatively low glycemic load. With 115 calories per 100g serving and a good balance of macronutrients, they can be part of a nutritious diet when consumed in appropriate portions. The combination of fiber and added fat helps to moderate the blood sugar response, making this preparation method potentially beneficial for those monitoring their carbohydrate intake and blood glucose levels.