- Low in fat
- Cholesterol free
- Low in sodium/salt
– A source of fibre
- Low in kilojoules, with a serving providing approximately 600 kJ of energy for Orange and Red kumara and approximately 850 kJ of enery for gold kumara.
- Naturally gluten free
The three colours of kumara all contain significant levels of a range of antioxidants. And, each colour of kumara offers a range of beneficial vitamins.
- Orange kumara is a good source of Vitamin C
- Gold kumara is a good source of Vitamin C and a source of Vitamin A
- Red kumara is a good source of both Vitamin C and Vitamin E
(*Source: Plant and Food Research, Nutritional Analysis of NZ-grown kumara, 2011).
There is increasing interest in Low GI foods and kumara stacks up very well. Professor Jenni Brand-Millers Low GI Diet Shopper’s Guide 2012 provides a High GI / Low GI substitution chart on page 11. The chart notes the following:
- If you are currently eating potatoes (noted as a high GI food), you can substitute with kumara (noted as a Low GI food) instead.
As for low GI values:
- Sweet Potato, orange, peeled, cut into pieces, boiled 8 min is given a GI rating of 61 per 100g with an available carb (g) per serve of 15 and a GL per serve of 9.
- Sweet Potato, purple skin white flesh (likely red kumara but this is not confirmed), peeled, cut into pieces, boiled 8 min is given a GI rating of 75 for a serve size of 1 cup/150g with an available carb (g) per serve of 21 and a GL per serve of 16.
Sweet potato voted the world’s top veggie!
If you are an orange kumara/sweet potato lover, then a simple Google search will provide a wealth of information on the orange coloured powerhouse. We would like to call your attention to one web based reference. In 1991, the Center for Science in the Public Interest (CSPI), Washington DC, announced that the sweet potato ranked as the #1 vegetable in nutrition out of 18 vegetables they studied and rated. With a score of 184, the sweet potato outscored the next highest vegetable (potato) by 101 points. CSPI gave points for content of dietary fibre, naturally occurring sugars and complex carbohydrates, proteins, Vitmin A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine.
There are thousands of references on the Web supporting the nutritional benefits of kumara and in particular orange kumara/sweet potato. We think you will find there is only good news – giving you a healthy reason to continue to love this delicious and versatile vegetable.