Sweet Potatoes: Fiber-Rich, Gluten-Free Complex Carbs with Bright Beta-Carotene
Sweet potatoes are naturally gluten-free roots rich in fiber, complex carbs, potassium and vitamin C—famous for their beta-carotene that supports eye and immune health.
What Are Sweet Potatoes?
Sweet potatoes (*Ipomoea batatas*) are starchy, mildly sweet root vegetables. Their orange flesh is loaded with **beta-carotene**, the precursor to vitamin A, and they come in purple and white varieties too.
Nutrition (per 100 g, baked flesh)
- **Calories:** ~90 kcal
- **Carbs:** ~21 g (mostly **complex**)
- **Fiber:** ~3 g
- **Protein:** ~2 g
- **Fat:** ~0.1 g
- **Vitamin A (as beta-carotene):** very high
- **Vitamin C:** ~20% DV
- **Potassium:** ~10% DV
Key Benefits
- **Eye & immune support:** beta-carotene converts to **vitamin A**.
- **Gut health & fullness:** **fiber** supports microbiome and satiety.
- **Stable energy:** **complex carbs** release energy gradually.
- **Heart health:** **potassium** helps regulate blood pressure.
- **Gluten-free** whole-food option for diverse diets.
Potential Drawbacks
- Large portions can raise **glycemic load**—pair with protein/fat.
- **FODMAPs:** in big servings may cause bloating for sensitive people.
- **Oxalates:** frequent very large intakes may not suit those prone to kidney stones.
Culinary Uses
- **Bake/roast** wedges or whole; finish with olive oil and herbs.
- **Mash/purée** for pies, pancakes, gnocchi.
- **Cubes** in curries, chilis, salads, grain bowls.
- **Air-fry** for crisp edges; keep the skin for extra fiber.
- Pairs with **cinnamon, chili, lime, tahini, ginger**.
Summary
Sweet potatoes offer a nutrient-dense, gluten-free source of fiber and complex carbs with vibrant beta-carotene.
- 1. Sweet Potatoes
slatki krompir (batat); bogat vlaknima, beta-karotenom (vitamin A prekursor), kalijem i vitaminom C; bez glutena