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Old 08-06-2012, 03:47 PM   #21
Larry Bruce
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Re: Lazy man's baked sweet potato recipe?

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Originally Posted by Darryl Shaw View Post
White potatoes do have a higher GI than sweet potatoes so in theory they would be a better choice PWO. However, potatoes and sweet potatoes are both quite low in calories and carbohydrates so unless you're prepared to eat quite a lot of spuds something like white rice or even a sports drink would be a better choice PWO assuming your goal is to replenish glycogen stores in the shortest possible time.

International Tables of Glycemic Index and Glycemic Load Values: 2008.

Table A1. Glycemic index (GI) and glycemic load (GL) values determined in subjects with normal glucose tolerance: 2008.

Table A2. Glycemic index (GI) and glycemic load (GL) values determined in subjects with impaired glucose tolerance, small subject numbers or values showing wide variability: 2008.



There's no reason why you can't eat potatoes or sweet potatoes anytime you want.

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Quite low? Where do you get that?

A large regular baked potato has over 250 calories, 60g of carbs and 7g of complete protein and virtually no fat. Though some additional protein would be ideal, the carbs and cals are substantial.
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Old 08-07-2012, 06:18 AM   #22
Darryl Shaw
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Re: Lazy man's baked sweet potato recipe?

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Quite low? Where do you get that?

A large regular baked potato has over 250 calories, 60g of carbs and 7g of complete protein and virtually no fat. Though some additional protein would be ideal, the carbs and cals are substantial.
Admittedly there isn't a huge difference between potatoes, sweet potatoes and rice when compared per 100g serving. However, when you compare more realistic serving sizes, eg 1 large potato (299g) and 299g of cooked rice, rice clearly provides more calories and carbohydrate per serving.

Nutrient data for 11357, Potatoes, white, flesh and skin, baked. -- 94 kcal/100g; 22gCHO/100g; 281 kcal/299g; 63gCHO/299g.

Nutrient data for 11508, Sweet potato, cooked, baked in skin, without salt. -- 90 kcal/100g; 20.7gCHO/100g; 269 kcal/299g; 61gCHO/299g.

Nutrient data for 20045, Rice, white, long-grain, regular, cooked. -- 130 kcal/100g; 28.17gCHO/100g; 389 kcal/299g; 84gCHO/299g.

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Old 08-07-2012, 03:14 PM   #23
Larry Bruce
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Re: Lazy man's baked sweet potato recipe?

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Admittedly there isn't a huge difference between potatoes, sweet potatoes and rice when compared per 100g serving. However, when you compare more realistic serving sizes, eg 1 large potato (299g) and 299g of cooked rice, rice clearly provides more calories and carbohydrate per serving.

Nutrient data for 11357, Potatoes, white, flesh and skin, baked. -- 94 kcal/100g; 22gCHO/100g; 281 kcal/299g; 63gCHO/299g.

Nutrient data for 11508, Sweet potato, cooked, baked in skin, without salt. -- 90 kcal/100g; 20.7gCHO/100g; 269 kcal/299g; 61gCHO/299g.

Nutrient data for 20045, Rice, white, long-grain, regular, cooked. -- 130 kcal/100g; 28.17gCHO/100g; 389 kcal/299g; 84gCHO/299g.

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Of course it's all fine in the right amount, though I wouldn't want to walk around with a bag of rice. Nor a baked potato for that matter! I'll save them for dinner thanks.
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