With a glycemic index of 36 and a glycemic load of only 5, this food releases glucose slowly. The 1.4g fiber per 100g slows gastric emptying, and the low sugar load (11.6g per 100g) prevents sharp insulin spikes. Eating it daily as a snack or meal component helps maintain steady energy without crashes.
At 0.09mg per 100g, this food provides 10% of the daily value for copper per 100g. Copper is a cofactor for superoxide dismutase, an antioxidant enzyme, and is essential for iron transport and collagen formation. Regular consumption contributes to your daily copper needs, supporting immune function and connective tissue health.
With only 0.3g protein and 0.22g fat per 100g, this food is nearly devoid of macronutrients needed for satiety and muscle maintenance. If eaten as a primary food, you'll likely feel hungry soon after, and over time, you risk losing lean mass and lacking essential fatty acids. It's fine as a side, but not as a meal base.
At 269 kJ per 100g (about 64 kcal), this food is low in calories but high in water (84g per 100g). This combination promotes fullness with minimal energy intake, which can help with weight management if you're replacing higher-calorie snacks. However, the lack of protein and fat means you'll need to pair it with other foods to stay satisfied.
Verdict
Eating this daily is safe and beneficial for blood sugar control and copper intake, but it's not a complete food—pair it with protein and healthy fats to avoid hunger and nutrient gaps.
⚠️ Who Should Avoid
- Infants under 6 months (unless directed by a pediatrician, as it's a puree but not a complete infant diet)
- People on a ketogenic diet (too high in carbs, 15.3g per 100g)
- Individuals with fructose malabsorption (sugar content includes fructose from apple and sweet potato)