Sweet Potato Ranks Number One In Nutrition

[warneckutz]

I was searching for something related to sweet potatoes and I came across this article if anyone is interested:

According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most important dietary change for most people, including children, would be to replace fatty foods with foods rich in complex carbohydrates, such as sweet potatoes.

CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food.

Sweet potato baked 184
Potato, baked 83
Spinach 76
Kale 55
Mixed Vegetables 52
Broccoli 52
Winter Squash, Baked 44
Brussels Sprouts 37
Cabbage, Raw 34
Green Peas 33
Carrot 30
Okra 30
Corn on the Cob 27
Tomato 27
Green Pepper 26
Cauliflower 25
Artichoke 24
Romaine Lettuce 24

The Center for Science in the Public Interest, Washington D.C. copyright 1992


The reasons the sweet potato took first place? Dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of 184; the vegetable ranked in second place was more than 100 points behind with a score of 83.

The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. All these benefits with only about 130 to 160 calories!

Sweet Potato Nutrition Facts
(for one medium size sweet potato)
Calories 130
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the "good" carb list. Many of the most popular diets these days have already.

[Pandora (Premo)]

Yeah for the Sweet Potato



Wait a second, that is so 16 years ago.

[Lugnut]

Dream on bubba, no carbs for you!

[BS Gal (Premo)]

If you put butter and brown sugar on it, does it increase the nutritional value?

[warneckutz]

Originally Posted by Pandora

Wait a second, that is so 16 years ago.

I haven't eaten fast food in over 5 years (at least), I'm guessing no chain has started selling these over a loaded baked potato. It's a shame.

[warneckutz]

Originally Posted by Lugnut

Dream on bubba, no carbs for you!

50 grams a day... ugh...

[Pandora (Premo)]

Originally Posted by warneckutz

I haven't eaten fast food in over 5 years (at least), I'm guessing no chain has started selling these over a loaded baked potato. It's a shame.

Well if they start, we will know we read your brilliant idea here first.

[warneckutz]

Originally Posted by Pandora

Well if they start, we will know we read your brilliant idea here first.

(that's milk in those mugs, btw)

[vraiblonde]

Originally Posted by BS Gal

If you put butter and brown sugar on it, does it increase the nutritional value?

Ick.

I love sweet potatoes but they're good enough by themselves, maybe with a little butter and salt. My XMIL used to gunk them up with brown sugar and marshmallows and it about made me yak.

[cattitude (Premo)]

I like them with a little fat free vanilla yogurt on them.