1 Medium (2" Dia, 5" Long, Raw) Boiled Sweetpotato (without Peel, Fat Added in Cooking) contains 147 calories.

Sweet potato is a nutritious and delicious root vegetable that can be enjoyed in many ways. It's an excellent source of fiber, vitamins, and minerals, including vitamin A, vitamin C, potassium, and manganese. Boiling sweet potato is a healthy way to prepare it, as it preserves the nutrients and reduces the calorie content compared to frying or roasting.

In this article, we'll take a closer look at the nutritional value of boiled sweet potato, its health benefits, and different ways to enjoy it.

Calories in Boiled Sweetpotato

As mentioned earlier, 1 medium-sized boiled sweet potato without peel and fat added in cooking contains 147 calories. This makes it a great low-calorie option for people looking to maintain a healthy weight or lose weight. However, the calorie content may vary depending on the size and preparation method. For example, adding butter, sugar, or other toppings can significantly increase the calorie count. It's also important to note that sweet potato is a starchy vegetable, so it's best eaten in moderation as part of a balanced diet.

Macronutrients in Boiled Sweetpotato

In addition to being low in calories, boiled sweet potato is a good source of macronutrients like carbohydrates, fiber, and protein. 1 medium-sized boiled sweet potato contains approximately 37 grams of carbohydrates, 5 grams of fiber, and 2 grams of protein. Carbohydrates are the primary source of energy for the body, while fiber helps promote digestive health and keeps you feeling full. Meanwhile, protein is essential for building and repairing tissues.

Vitamins and Minerals in Boiled Sweetpotato

Boiled sweet potato is also a rich source of vitamins and minerals, making it a great addition to a healthy diet. Here are some of the key nutrients you can get from 1 medium-sized boiled sweet potato:

• Vitamin A: 184% of the Daily Value (DV)
• Vitamin C: 52% of the DV
• Potassium: 15% of the DV
• Manganese: 15% of the DV
• Vitamin B6: 10% of the DV
• Fiber: 20% of the DV

Vitamin A is important for eye health and immune function, while vitamin C is a powerful antioxidant that helps protect against disease. Potassium is essential for maintaining healthy blood pressure and heart function, while manganese plays a role in bone health and metabolism. Vitamin B6 is essential for brain development and function, and fiber promotes digestive health.

Health Benefits of Boiled Sweetpotato

Eating boiled sweet potato can have many health benefits, including:

• Promoting digestive health: Sweet potato is high in fiber, which can help prevent constipation and promote regular bowel movements.
• Boosting immune function: Sweet potato is rich in antioxidants, including beta-carotene, vitamin C, and manganese, which can protect against disease.
• Supporting healthy vision: Vitamin A in sweet potato is important for eye health and vision.
• Reducing inflammation: Sweet potato contains compounds like anthocyanins and beta-carotene, which have anti-inflammatory properties.
• Regulating blood sugar: Sweet potato has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels.

Cooking Tips for Boiled Sweetpotato

Boiling sweet potato is one of the easiest and healthiest ways to prepare it. Here are some tips to get the best results:

• Choose sweet potatoes that are firm, smooth, and free of bruises or blemishes.
• Wash and scrub the sweet potatoes thoroughly before cooking.
• Cut the sweet potatoes into equal-sized pieces to ensure they cook evenly.
• Place the sweet potato in a pot and cover with water.
• Bring the water to a boil and then reduce to a simmer.
• Cook the sweet potato until it's tender, which should take about 20-25 minutes depending on the size.
• Drain the sweet potato and let it cool before peeling.

Different Ways to Eat Boiled Sweetpotato

Boiled sweet potato can be enjoyed in many ways, either as a side dish or a main course. Here are some ideas:

• Mash boiled sweet potato with some butter and milk for a creamy and comforting side dish.
• Cube boiled sweet potato and add it to soups, stews, or salads for extra nutrition.
• Make sweet potato fries by cutting boiled sweet potato into wedges and baking in the oven until crispy.
• Serve boiled sweet potato as a base for buddha bowls or poke bowls.
• Puree boiled sweet potato and use it as a healthy alternative to cream in soups and sauces.

Comparison with Other Root Vegetables

Sweet potato is just one of the many root vegetables out there, but how does it compare to others in terms of nutrition? Here's a breakdown of the nutritional value of some popular root vegetables per 100 grams:

• Sweet potato: 86 calories, 20.1 grams carbs, 3 grams fiber, 1.6 grams protein, 384% DV vitamin A, 20% DV vitamin C, 8% DV potassium, 7% DV manganese, 10% DV vitamin B6
• Carrot: 41 calories, 9.6 grams carbs, 2.8 grams fiber, 0.9 grams protein, 334% DV vitamin A, 7% DV vitamin C, 7% DV potassium, 5% DV manganese, 5% DV vitamin B6
• Potato: 77 calories, 17.8 grams carbs, 2.2 grams fiber, 2.1 grams protein, 0% DV vitamin A, 24% DV vitamin C, 10% DV potassium, 6% DV manganese, 15% DV vitamin B6
• Turnip: 28 calories, 6.4 grams carbs, 1.8 grams fiber, 0.9 grams protein, 1% DV vitamin A, 21% DV vitamin C, 6% DV potassium, 5% DV manganese, 6% DV vitamin B6

As you can see, sweet potato is the most nutrient-dense of the bunch, with the highest amount of vitamin A, vitamin C, and potassium. It's also a good source of fiber and protein, making it a well-rounded choice.

Boiled Sweetpotato for Weight Loss

Boiled sweet potato can be a great addition to a weight loss diet, as it's low in calories and high in fiber. Fiber helps you feel full and satisfied, which can prevent overeating and snacking between meals. It also promotes healthy digestion and regular bowel movements, which can reduce bloating and constipation. Just be sure to eat sweet potato in moderation, as it is still a starchy vegetable and can contribute to weight gain if consumed in excess.

Potential Risks of Consuming Boiled Sweetpotato

Boiled sweet potato is generally safe and healthy for most people to eat. However, there are a few potential risks to be aware of:

• Allergies: Some people may be allergic to sweet potato and experience symptoms like itching, swelling, or difficulty breathing.
• Blood sugar: While sweet potato has a relatively low glycemic index, people with diabetes should still monitor their blood sugar levels after eating it.
• Goitrogens: Sweet potato contains compounds called goitrogens, which can interfere with thyroid function in large amounts. However, this is only a concern for people with thyroid problems who consume large amounts of raw sweet potato on a regular basis.

If you have any concerns or health issues, it's best to consult with a healthcare provider before adding boiled sweet potato to your diet.

Conclusion

Boiled sweet potato is a nutritious and delicious root vegetable that can be a great addition to a healthy diet. It's low in calories, high in fiber, and packed with vitamins and minerals that can promote overall health and wellness. Boiling sweet potato is a healthy and easy way to prepare it, and there are many different ways to enjoy it. Just be sure to eat sweet potato in moderation and be aware of any potential risks or concerns. With these tips and strategies, you can enjoy delicious and healthy boiled sweet potato as part of a well-rounded diet.