Sweet potatoes are great dietary sources of fiber. For instance, just a medium boiled sweet potato contains about 3.8 g of fiber, or 13% of the recommended daily intake.
High fiber intakes are good for health
Following a diet high in fiber is beneficial for our health. High fiber intakes have been associated with a lower risk of developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. It may lower elevated blood pressure and serum cholesterol levels, improve insulin sensitivity and enhance immune function![1]
We should consume at least 14 g of fiber per 1,000 calories. Hence, people who follow a typical 2,000-calorie diet should consume at least 28 g of fiber a day. More is better, though.
Getting too much fiber from food is rather unlikely. Actually, 90% of Americans fail to meet the recommended daily fiber intakes!
Keep in mind that there is no fiber in animal-based foods like meat, eggs, and dairy. Refined-products contain negligible amounts of fiber as well. Only plants are high in fiber. Therefore, only by following a whole-food, plant-based diet can significantly increase fiber consumption.
How much fiber is in sweet potatoes?
Sweet potatoes are excellent dietary sources of fiber. Boiled sweet potatoes contain 2.5 g of fiber per 100 g.[2]
A medium boiled sweet potato (150 g) contains about 3.8 g of fiber, or 13% DV (Daily Value). A cup of mashed boiled sweet potatoes contains 8.2 g of fiber, or 29% DV.
Baked sweet potatoes are higher in dietary fiber, as compared to boiled sweet potatoes, as they contain less water. Baked sweet potatoes contain 3.3 g of fiber per 100 g. Therefore, you’ll get 32% more fiber when consuming baked sweet potatoes!
French fried sweet potatoes and sweet potato chips are also particularly rich in dietary fiber. They contain 5.7 g and 8.8 g of fiber per 100 g, respectively. Although, they’re high in fiber, we shouldn’t consume high amounts. They’re high in carbs and calories as well. Therefore, they aren’t good for losing weight.
Only boiled and baked sweet potatoes are good for weight loss.
Other common foods high in fiber
Plants are the only foods high in fiber.
Legumes and beans are the richest dietary sources of fiber. For instance, a serving of lentils provides more than 50% of the daily recommended dose of fiber! In fact, beans are among the healthiest foods you can eat. They’re packed in vitamins, minerals and health-promoting phytochemicals, while they’re low in sugars. Beans support weight loss!
Vegetables, fruits, whole-grains, seeds, and nuts are also great dietary sources of fiber.
Should we eat sweet potatoes regularly?
Sweet potatoes are among the healthiest foods you can eat. Not only they’re excellent dietary sources of fiber, but also, they’re particularly high in vitamin A, vitamin C, and potassium.
Even people with diabetes can eat them in moderation. Boiled sweet potatoes contain only 5.7 g of sugars per 100 g. Sweet potatoes won’t spike blood sugar. They have a medium Glycemic Load between 9 and 18, depending on the cultivar and the cooking method.[3,4]
