Sweet potato, candied, home-prepared
Category: Vegetables & Vegetable Products Method: Cooked
Nutrition Highlights
Serving Size
Calories
172
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 135 (78.3%) |
| Fat | 33 (19.4%) |
| Protein | 3.7 (2.2%) |
| Total | 172 (100%) |
Serving: 1 piece (2-1/2" x 2" dia) [105g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 66 (62.8%) |
| Carbohydrate | 34 (32.1%) |
| Fat | 3.7 (3.5%) |
| Protein | 0.9 (0.9%) |
| Ash | 0.7 (0.7%) |
| Total | 105 (100%) |
Serving: 1 piece (2-1/2" x 2" dia) [105g]
Benefits
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High in vitamin A which is important for vision and immune function
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High in vitamin C which is an antioxidant and helps absorb iron
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High in manganese which helps support bone health and metabolism
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High in fiber which aids digestion and heart health
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Contains antioxidants that may help prevent cell damage
Risks
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High in calories and added sugars due to the candying process which involves cooking sweet potatoes in sugar syrup. This increases the calorie and sugar content significantly compared to plain baked sweet potato
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Excess sugar intake from candied sweet potatoes can contribute to weight gain and obesity over time if not accounted for as part of total daily calorie needs
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High glycemic load due to the high sugar content which can cause blood sugar spikes and crashes. This is less ideal for managing blood sugar levels
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Potentially high in fat depending on cooking method and ingredients used for candying. Methods like deep frying increase saturated fat content
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Loss of many nutrients due to leaching into cooking liquid during long candying process. Nutrients like vitamin C and potassium may be reduced compared to plain baked sweet potato
Additional Information
Sweet potato, cooked, candied, home-prepared is a delicious and popular dish that is enjoyed by many. While it may be a treat for the taste buds, it is important to consider both the nutritional benefits and risks associated with this particular preparation of sweet potatoes.
Starting with the nutritional benefits, sweet potatoes are a highly nutritious root vegetable packed with essential vitamins, minerals, and dietary fiber. They are an excellent source of vitamin A, providing more than 100% of the recommended daily intake in just one serving. Vitamin A is essential for maintaining healthy vision, promoting immune function, and supporting cell growth and development.
Sweet potatoes are also rich in vitamin C, an antioxidant that helps protect the body against free radicals and supports collagen synthesis, wound healing, and immune function. Additionally, they contain significant amounts of potassium, which is crucial for maintaining proper heart and muscle function, as well as regulating blood pressure.
Furthermore, sweet potatoes are a great source of dietary fiber. Fiber aids in digestion, helps maintain bowel regularity, and promotes a feeling of fullness, which can be beneficial for weight management. It also plays a role in regulating blood sugar levels, making sweet potatoes a suitable option for individuals with diabetes or those aiming to control their blood sugar.
However, it is important to note that the cooking method of candying sweet potatoes introduces certain risks. Candying involves adding sugar or syrup to the sweet potatoes, which significantly increases their calorie and sugar content. Excessive consumption of added sugars can contribute to weight gain, increase the risk of developing chronic diseases such as obesity, type 2 diabetes, and heart disease, and negatively impact dental health.
Furthermore, the glycemic index (GI) of candied sweet potatoes is higher compared to plain, boiled sweet potatoes. Foods with a high GI can cause a rapid increase in blood sugar levels, which may not be ideal for individuals with diabetes or those trying to manage their blood sugar levels. It is important to consume candied sweet potatoes in moderation and consider portion sizes to minimize the impact on blood sugar levels.
To mitigate the risks associated with candied sweet potatoes, there are alternative preparation methods that still provide a delicious taste while maintaining the nutritional benefits. Baking or roasting sweet potatoes without added sugars or syrups can be a healthier option. This retains the natural sweetness of the sweet potatoes while reducing the overall sugar and calorie content.
In conclusion, sweet potato, cooked, candied, home-prepared offers a range of nutritional benefits due to the inherent qualities of sweet potatoes. However, the candying process introduces risks due to the addition of sugar and increased glycemic index. It is important to consume candied sweet potatoes in moderation and consider alternative cooking methods to enjoy the nutritional benefits without compromising overall health.