Sweet Potato and Potato Calories: The GI Index Important for Dieting!

Hello. We are Merry Plastic Surgery Clinic, pursuing natural and beautiful changes.

There is a saying that in winter, you have to carry a few bills in your pocket.

That saying came about because there are so many different winter street snacks.

In particular, winter is the perfect season to enjoy a variety of root crops.

Freshly baked or steamed sweet potatoes and potatoes are soft and subtly sweet, so it may be harder to find someone who dislikes them.

Sweet potatoes, in particular, range widely in preference, from the plain and fluffy chestnut sweet potato to the soft and sweet pumpkin sweet potato.

Although they are both carbohydrates, sweet potatoes are especially known to be more helpful for dieting.

However, there is something you need to know before eating sweet potatoes for dieting.

Today, we will look at sweet potato and potato calories, along with why sweet potatoes are better for dieting.

What are sweet potato calories?

Sweet potato calories vary depending on how they are prepared.

For 100 g of raw sweet potato, the calorie content is 135 kcal, and the carbohydrates amount to 30 g.

When sweet potatoes are boiled or steamed, the calories are 140 kcal, while the carbohydrates remain the same at 30 g.

However, in the case of roasted sweet potatoes, the calories rise significantly to 165 kcal, and the carbohydrates increase to 35 g.

So why do roasted sweet potatoes have more calories even when the amount is the same?

When sweet potatoes are heated, their calorie content changes because of their starch content.

In particular, when heat is applied for a long time at a low temperature, the starch in sweet potatoes turns into glucose, which raises blood sugar.

Because moisture also evaporates with the heat, roasted sweet potatoes taste sweeter.

Therefore, when eating sweet potatoes for dieting, it is preferable to choose boiled sweet potatoes.

What are potato calories?

Then what about potato calories?

The calorie comparison between sweet potatoes and potatoes is actually reversed.

Potatoes have 50 kcal per 100 g, which is lower in calories than sweet potatoes.

Some people may then wonder whether eating potatoes instead of sweet potatoes would be more helpful for dieting.

For dieting, it is necessary to understand the GI index rather than just the calories of sweet potatoes and potatoes.

What is the GI index?

The GI index refers to the degree to which blood sugar rises.

In other words, it quantifies on a scale of 0 to 100 how much blood sugar increases after eating a food.

The problem is that, regardless of the calorie content of sweet potatoes and potatoes, potatoes have a GI index approaching 90.

Foods with a high glycemic index are digested quickly, and feelings of fullness fade easily.

Because of rapid digestion, they sharply raise the concentration of glucose in the blood, and the excessive secretion of insulin to regulate this can also contribute to obesity.

Then what is the GI index of sweet potatoes?

Here again, the GI index of sweet potatoes varies greatly depending on how they are prepared.

For 100 g of sweet potato, raw sweet potato has a GI index of 55, and steamed sweet potato has a GI index of 46, which is lower than potatoes.

Because of this, these types of sweet potatoes keep you feeling full for a long time and are not foods that rapidly raise blood sugar.

The issue is roasted sweet potatoes.

Roasted sweet potatoes reportedly had a GI index of 94, which is higher than that of potatoes.

This is comparable to white rice and breads such as baguettes.

In particular, since white sugar, which is often said to be reduced as much as possible for health, has a GI index above 100, it was even more surprising that it is not very different from sugar.

In other words, when eating sweet potatoes, boiled sweet potatoes can be helpful for dieting.

Even so, sweet potatoes are not low in calories, so it is recommended to keep your intake to within 100 g per meal.

Today, we looked at sweet potato and potato calories and the GI index of sweet potatoes.

Sweet potatoes are said to be rich in dietary fiber, minerals, vitamins, and more.

However, because sweet potatoes are also lacking in some components, please try to build a balanced meal plan with other foods rather than eating them alone.

Thank you.

Previous image Next image