Thoroughly wash sweet potatoes and scrub before preparation. Updated March/2020* Hi friends! Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. Healthline Media does not provide medical advice, diagnosis, or treatment. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. Sweet potatoes are a healthy starch option for any entree, because they are relatively low in calories, packed with fiber, and loaded with minerals and vitamins. The fibers are both soluble (15–23%) in the form of pectin, and insoluble (77–85%) in the form of cellulose, hemicellulose, and lignin (12, 13, 14). Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein … Pair your sweet potato with brown rice, which offers about 2 grams of protein per one-third cup cooked portion. You do not need to have several different plant-based protein foods in the same meal; rather, fill your diet with several different types throughout the day. The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). Here are 13 foods you should eat when you're pregnant. (If you enjoy a crunchy component in your foods, top a baked sweet potato or side of mashed sweet potato with finely chopped walnuts, which contain 2 grams of protein per .5 ounce. These Sweet Potato Protein Cookies don’t require protein powder! Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. The favorite choice for the term "Sweet Potato" is 1 cup of cubed Sweet Potato which has about 2.1 grams of protein. Sweet potatoes are mainly composed of carbs. They have a lower GI, more fiber, and large amounts of beta carotene. Do You Need to Have Protein Every Day or by the Week? This article compares sweet potato and…. You'll get a small amount of protein from cooked sweet potatoes, but pairing them with other protein-rich foods further boosts your protein intake. Boosting the protein content of sweet potatoes is easier than you may think. Sweet potatoes are associated with multiple benefits (39). Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. However, this is a misnomer since yams are a different species. The sporamins are produced to facilitate healing whenever the plant is subjected to physical damage. Sweet potatoes are well tolerated in most people. If you do not eat animal-based protein foods, it is important to consume a variety of plant proteins. Further human research is needed (46). As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). I love them for a quick snack and they … Deficiency can cause both temporary and permanent damage to your eyes and even lead to blindness. They are also a decent source of many other vitamins and minerals. They’re gluten-free, made with real food ingredients and packed with protein and fiber. This means that they do not provide all of the more than 20 essential amino acids your body needs on a daily basis. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Potatoes are naturally gluten-free. Orange sweet potatoes have been shown to increase blood levels of vitamin A more than other beta carotene sources, as they contain a highly absorbable variety of this nutrient (42). This article tells you everything you need to know about sweet potatoes. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). Overall, sweet potatoes are nutritious, cheap, and easy to incorporate into your diet. There's a healthier "toast" taking over. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. Although sweet potatoes add some protein to your diet, plant-based protein foods are incomplete. They can be eaten boiled, baked, steamed, or fried. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14). Boosting the protein content of sweet potatoes is easier than you may think. The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. Recent research suggests that they may have antioxidant properties (22). The amount of protein for a variety of types and serving sizes of Sweet Potato is shown below. Between 10 and 35 percent of your total calories need to come from protein. Save the cooking water and add it back to the sweet potatoes, as needed, to ease the mashing process. Mash sweet potatoes with silken tofu to get even more essential amino acids from the same meal. Mash sweet potatoes with silken tofu to get even more essential amino acids from the same meal. Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and plant compounds. It’s rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). 6 Surprising Health Benefits of Sweet Potatoes. Enjoy them for breakfast or an afternoon snack! Find sweet potato toast recipes that feature everything from avocado to nut butter. The sweet potato (Ipomoea batatas) is an underground tuber. *Originally posted 3/2016. Protein in Sweet Potato. Because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between the two. Wrap sweet potatoes in foil and bake on a medium temperature until fork tender while you prepare the rest of your meal. Only 3% of Americans get enough of the essential mineral potassium. All rights reserved. These Sweet Potato Protein Cookies have now been a go-to of mine for 4 years. Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. Centers for Disease Control and Prevention: Protein, USDA National Nutrient Database for Standard Reference: Sweet Potato, Frozen, Cooked, Baked, Without Salt. The starch proportions in sweet potatoes are as follows (8, 9, 10, 11): Cooked sweet potatoes are relatively high in fiber, with a medium-sized sweet potato containing 3.8 grams. One 4-ounce sweet potato provides nearly 2 grams of protein. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40).