Ever the tinkerer, I'd like to replace fruit with sweet potato for a week or two and see how it goes, but I'm not sure on the appropriate volume due to the high variability across breeds and even just an assemblage of the same breed. I usually buy organic "garnet yams" that are roughly this size:
My question would be whether that is a serving for a day or if I ought to eat two of them. It's roughly the size of a baseball.
For an accurate experiment, I'd suggest calculating the amount of carbs you would usually get from fruit, and eat the same amount in sweet potatoes, then you can truly tease out the effects it has on your body accurately.
Some weighing and measuring might come in handy for this, for at least the experiment period. :)
I buy my yams about double your size. I microwave one...poke a knife in it to keep it from exploding...and eat half every other day slathered with lots of butter with my 1/8 pound of Walmart bacon ends and 4 to 6 eggs a day. I only eat twice a day and have no hunger midday.
The only way to know for sure is to weigh it. If you can visualize or measure after it is cooked, 1/2 Cup of sweet potato has around 20 carbs. You can eat a lot of sweet potato for 100 carbs.
I probably eat three sweet potatoes the size of the one pictured in a week. I don't eat much fruit other than berries, so it's nice to have something carbohydrate rich like a sweet potato after a hard workout. Unless I felt like I really needed some calories from a non-fat source, I wouldn't eat more than one a day. This is personal though. It sounds like you should do some self experimentation and see how you feel/perform with varying amounts.
I don't recommend generally counting/weighing your food but with a dense carb like sweet potato I personally continue to weigh them. Im lean and in a gaining phase but still i don't mind keeping a check on starchy carb-intake. Protein and fat i just gorge on anyhow:)
Me, im 6 feet tall 31 years old and 173 lbs. I am still trying to gain a bit of bodyweight. Im strength training so everything i say should be taken in context.
I go for 14 ounces of plain baked sweet potato PWO. That hits me with about 82 grams of carbohydrate. This is at about 4pm.
Then with dinner at about 9:30pm I usually do the same again: 14 ounces of plain baked sweet potato. So thats another 82 g of carb.
So, only counting that im up in the 160s for grams carbs. Other than that i dont do fruit and only leafy veg so i dont bother thinking about those carbs.
I'm currently up to 24 ounces of potato (usually one meal of sweet and one meal of white) per day. 12 ounces at lunch and 12 ounces at dinner. There are other carbohydrates in my eating, too, but thats the count for potatoes.
Between 200g and 350g (precooked) per day works for me or between half a potato and a potato. Two sweet potatoes is too much. I read somewhere that the glycemic index can be lowered by chilling it after cooking and I've played around with that.
It's funny you asked this; I was wondering the same thing myself. Lately, I've been eating a bowlful w/ Kerrygold butter, cinnamon,blueberries, and sliced almonds once a week for breakfast. Nice to have something other than eggs.
A related question of which I can't find the answer, but is it necessary to peel the skin of the sweet potatoes?
(sorry for hijacking the tread)
I eat 2 PWO, each roughly the size of a baseball if that's the quantifiable measurement where going with here.