Are sweet potatoes and taro high in calories

Sweet potatoes and taro are medium calorie staple foods, with approximately 80-120 calories per 100 grams of edible portion. The actual calorie content is affected by factors such as variety, cooking method, and moisture content. During weight control, it is recommended to replace polished rice and white flour, but attention should be paid to the intake.

1. Variety differences:

There are differences in the calorie content of sweet potatoes and taro among different varieties. Red heart sweet potatoes generally have higher calorie content than white heart varieties due to their high beta carotene content; The starch content of betel nut taro can reach 25%, and its calorie content is significantly higher than that of water taro with more water. Choosing purple sweet potatoes or yellow taro can reduce calorie intake appropriately.

2. Cooking effects:

Under the steaming and cooking method, sweet potatoes and taro have the lowest calorie content, with 100 grams of steamed taro accounting for approximately 86 kcal; Baking will cause water evaporation, and the calorie content of roasted sweet potatoes of the same weight will increase to 90-105 kcal; The calorie content of fried taro balls can skyrocket to over 200 calories. It is recommended to use steaming or microwave heating to preserve nutrients.

3. Moisture content relationship: When the moisture content of fresh taro reaches 70%, the calorie content is only 80 kcal, and the dry calorie content of dehydrated taro can reach 350 kcal. Steamed sweet potatoes with skins of the same weight have 15% lower calories than those without skins because the skin locks in more moisture. Retaining the original state of ingredients during production can effectively control heat.

4. glycemic index:

Although taro has a GI value of about 53 and belongs to low to medium glycemic foods, purple sweet potato has a GI value of up to 75. After cooling, the resistant starch content of sweet potatoes increased, and the GI value decreased by about 20%. It is recommended to refrigerate cooked potatoes and reheat them for better blood sugar stability.

5. Nutrient density: Compared to white rice, sweet potatoes and taro provide more dietary fiber, potassium, and vitamin A with 130 calories per 100 grams. A 200 gram steamed sweet potato has about 180 calories, but can meet 200% of daily vitamin A needs, and satiety lasts for 3-4 hours.

When using sweet potatoes and taro as staple food, it is recommended that adults control a daily weight of 200-300 grams, paired with high-quality protein and green leafy vegetables. After exercise, you can choose to grill sweet potatoes to replenish energy, and for dinner, it is advisable to choose steamed taro to avoid bloating. Attention should be paid to discard the sunflower contained in the sprouted and green potatoes, and diabetes patients should monitor the changes in blood sugar after eating. When properly paired, these root and stem foods are a high-quality source of carbohydrates during the weight loss period.