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What is Ingredients Superfood sweet potato powder?
It is a dehydrated sweet potato flour with a single ingredient: white sweet potato, and nothing else. No flavouring, no sweetener, no preservative, no colouring. The list runs to three words, and on this type of product that is exactly what you want.
The manufacturer sets out its method: a white sweet potato variety, a pass through one-micron membranes which it calls microfiltration, then low-temperature dehydration. We report these statements as it publishes them. What matters in practice is that you get a fine powder, not a flaked purée.
The formats available: 1 kg and 2.3 kg. At the recommended 50 g serving, that works out at 20 and 46 servings respectively. The product joins our carbohydrate source sections, alongside cream of rice and oat flour. The brand is listed with us in the Ingredient Superfood section.
What does a 50 g serving contain?
| Nutrient | Per 100 g | Per 50 g serving* |
|---|---|---|
| Energy | 343 kcal | 172 kcal |
| Fat | 0.5 g | 0.25 g |
| of which saturates | 0.1 g | 0.05 g |
| Carbohydrate | 77 g | 38.5 g |
| of which sugars | 11.7 g | 5.9 g |
| Fibre | 8 to 10 g | 4 to 5 g |
| Protein | 4.5 g | 2.3 g |
| Salt | traces | traces |
* Column calculated from the values declared per 100 g, as the manufacturer does not publish a per-serving column. The energy value is given only in kilocalories, with no kilojoule equivalent, and the fibre content is published as a range rather than a fixed value: we reproduce it as it stands.
The figure that deserves your attention is 8 to 10 g of fibre per 100 g. The regulatory threshold for the "high fibre" claim is 6 g per 100 g: it is cleared, and comfortably so. That is what really sets this powder apart from a maltodextrin or a cream of rice, which provide practically none. Fibre means slower digestion and longer-lasting satiety — an advantage at breakfast, and a drawback thirty minutes before a session.
Second figure, and it goes the other way: 11.7 g of sugars per 100 g. That is frankly more than a cream of rice, which sits at around 0.3 g. Nothing abnormal — sweet potato is a naturally sweet vegetable, and that sugar is not added, it comes from the root. But if you are watching your simple sugars, the line is there and you need to see it. The manufacturer also states a glycaemic index of between 46 and 60; we report that figure as manufacturer data, since no European standard governs how it is measured.
Finally, one point that matters. The manufacturer mentions the presence of vitamins A, B6, B9 and C, copper, manganese, potassium and carotenoids, without publishing the quantities. Without figures, there is no way to check the 15% of the NRV threshold that governs any claim: we will therefore make none for these nutrients, and we will not present them as a selling point. 4.5 g of protein per 100 g, to finish: this is not a protein source, and it should not be counted as one.
How do you use sweet potato flour?
Serving: 50 g per serving, 50 to 100 g depending on your energy needs. Liquid: 150 ml per 50 g of powder, to be adjusted to the texture you want. Timing: in the morning, or 1 to 2 hours before exercise, or after the session. Frequency: 1 to 2 servings a day. Duration: none, it is a food.
Three uses, as the manufacturer gives them. As pancakes: 50 g of flour mixed with 3 whole eggs, cooked 2 to 3 minutes per side in a non-stick pan. This is the most common and the most successful use — sweet potato brings a natural sweetness that almost removes the need to add sugar. As a smoothie: 45 g of powder, 30 g of protein powder and 150 ml of plant-based milk, in a blender. In baking: replace up to 80% of the traditional flour in a cake, muffins or cookies, reducing the liquids slightly — the powder absorbs more.
On timing, a common-sense remark that is worth more than a protocol: fibre slows digestion. Allow 1 to 2 hours before exercise, not twenty minutes, or you will set off running on a full stomach. After the session, on the other hand, the lack of urgency is not a problem, and pairing it with a protein works very well.
Start with small amounts if you are not used to high-fibre foods: going from 0 to 10 g of extra fibre a day in one step does get noticed. Finally, keep the bag in an airtight container, somewhere cool, dry and away from light — a dehydrated powder takes up moisture easily.
Who is this powder for, and who is it not for?
It suits those who struggle to eat enough carbohydrate, those who cook and want a neutral base, and those looking for an energy source more filling than a sugar powder. It also suits vegetarians and vegans, as its composition contains no ingredient of animal origin.
The product is naturally gluten-free, since sweet potato contains none. The manufacturer does point out, however, that traces of other allergens are possible depending on production conditions: in the case of coeliac disease or a severe allergy, read the label on the bag you receive.
It does not suit you if you are looking for a fast-absorbing carbohydrate around exercise. The 8 to 10 g of fibre, its strength at breakfast, become a handicap during a session or just before it: that is the job of a maltodextrin, not this one. Nor does it suit you if you have a sensitive gut and you introduce 100 g at once — bloating guaranteed.
What you should not expect from it: this is not a weight-loss product. 172 kcal per 50 g serving is energy, and energy that is easy to drink or to cook with, which is precisely the opposite of what you are after in a strict deficit. Nor is it a protein source, or a vitamin supplement: the micronutrients present are not quantified, and we will not sell them to you as a selling point.
Sweet potato or cream of rice?
Both are powdered carbohydrate sources, in the same calorie range — 343 kcal against around 366 kcal per 100 g. The choice comes down to three very concrete differences.
Fibre. 8 to 10 g here, next to nothing for cream of rice. That is sweet potato's decisive argument: it fills you up, it lasts longer, and it turns a breakfast into a real meal. It is also what rules it out around immediate exercise.
Sugars. 11.7 g against around 0.3 g. Cream of rice is almost entirely starch, which makes it unbeatable if you are watching your simple sugars or if you are looking for a neutral carbohydrate to stack in large amounts during a bulk.
Taste. Sweet potato has a taste, and it is rather pleasant — a natural sweetness that goes very well with cinnamon, vanilla or chocolate. Plain cream of rice has almost no taste at all, which is an advantage if you want full control over your preparations.
Cream of rice is therefore the better choice before and after training, and during a bulk when you have to get a lot of carbohydrate down without filling up. Sweet potato is the better choice at breakfast, as a snack, and in every cooked preparation where taste counts. Plenty of people end up with both in the cupboard, and that is not a bad call.
Frequently asked questions
What is the difference from fresh sweet potato?
Convenience, essentially. You do not have to peel it, cook it, or wait forty minutes for the oven. 50 g of powder mixes in thirty seconds. In return, dehydration concentrates the values: 100 g of powder does not correspond to 100 g of fresh tuber, but to considerably more.
Can it be eaten raw, without cooking?
The manufacturer suggests a smoothie use, so without cooking, with 45 g of powder per 150 ml of liquid. The texture is fine. That said, it is in pancakes or in baking that this product is at its best: cooking develops the sweet potato flavour, which stays discreet when cold.
How many servings are in a bag?
Twenty 50 g servings in the 1 kg format, forty-six in the 2.3 kg format. If you use 100 g a day, the large format covers a little over three weeks. The small format remains the right choice for a first try.
Does the product contain added sugar?
No. The 11.7 g of sugars per 100 g come solely from the sweet potato itself, which is a naturally sweet vegetable. The composition has only one ingredient, with no sweetener and no added sugar. That is also why you rarely need to sweeten your preparations.
Can it be mixed with whey?
Yes, it is even one of the suggested uses: 45 g of powder and 30 g of protein in 150 ml of plant-based milk. Prepare it in a blender rather than a shaker, as the powder is thicker than a cream of rice. If you cook it hot, add the protein at the end of the preparation: poured into a boiling liquid, a whey can curdle.
Is it suitable for coeliacs?
Sweet potato naturally contains no gluten. The manufacturer does not, however, claim a certified "gluten-free" designation in the data available to us, and it reports possible traces of other allergens depending on production conditions. In the case of coeliac disease, check the label on the bag you receive.
Exactly how much fibre per serving?
Between 4 and 5 g for a 50 g serving, based on the range of 8 to 10 g per 100 g declared by the manufacturer. That range is not a publishing failure: the content of a plant product varies from one harvest to the next. We prefer to reproduce it as it stands rather than announce a false precision.
Where to buy sweet potato powder?
The formats can be ordered from this page, and we ship throughout France and Europe.
The 2.3 kg format is a serious commitment for a product whose taste, discreet though it is, does not appeal to everyone. Our Vendargues shop, about ten minutes from Montpellier, is the place to start with the 1 kg bag before moving up to the large one — and to ask the only question that really counts here: is it for breakfast or for training? Depending on the answer, this is not necessarily the product we will recommend to you. The rest of the section can be compared in our sports nutrition.
What is sweet potato flour?
Dehydrated and then ground sweet potato. The tuber is washed, peeled, sliced, dried at a low temperature to preserve its pigments, then reduced to powder. Nothing else goes into proper flour: only one ingredient on the label.
The result is a fine powder, with a naturally sweet and slightly roasted taste: it's not neutral, it perfumes whatever it touches. Depending on the initial variety, its color ranges from pale beige to deep orange—and this color is not decorative, it indicates its composition.
What is its glycemic index compared to maltodextrin and oats?
This is the main reason why athletes are interested in it. The three side-by-side:
- Maltodextrin has a very high glycemic index, often higher than that of glucose. This is intentional: it is designed to be absorbed quickly during exercise.
- Oat flour is in the moderate range, slowed down by its soluble fibers.
- Sweet potato flour also falls into the moderate range, below white wheat flour and far from maltodextrin: its fibers and the nature of its starch slow down digestion.
Two honest clarifications. The glycemic index of sweet potato varies greatly depending on cooking: boiled, it is lower than oven-roasted, where dry heat transforms part of the starch into sugars—industrial dehydration is closer to the latter case. And a glycemic index is measured on an isolated food, on an empty stomach: a real meal modifies the curve. So, it's an order of magnitude, not a laboratory datum applicable to your plate.
Practical conclusion: it is a meal carbohydrate, not an exercise carbohydrate. For energy to drink during a session, maltodextrin, waxy maize, or cyclic dextrin are the right products.
What does beta-carotene bring to it?
Orange-fleshed sweet potatoes are rich in beta-carotene, the carotenoid pigment that gives them their color. It is a precursor to vitamin A: the body converts it into retinol as needed, which limits the risk of excess associated with preformed vitamin A.
The important nuance when buying: not all sweet potato flours are orange. Many come from white or cream-fleshed varieties, which are very low in beta-carotene. If this nutrient interests you, the color of the powder tells you more than any sales pitch; a pale flour is still a good source of carbohydrates, just not provitamin A. We won't go further: a "source of vitamin A" claim is subject to regulatory thresholds and can only be made if the product's analysis meets them—this information belongs to the manufacturer and, if applicable, appears on its label.
When to use it around exercise?
Two to three hours before a session, replacing a starchy food: 50 to 80g in a porridge or shaker gradually release their carbohydrates, without the peak or drop of a fast source. Useful for late-day workouts, when the last meal was a long time ago.
After the session, with a protein source: 40 to 60g plus 25 to 30g of protein powder makes a complete snack. Glycogen replenishment depends on the total daily intake, not on thirty minutes with a stopwatch.
For mass gain, 60g adds about 210 kcal to a shaker without filling the stomach as an equivalent volume of cooked sweet potato would. For weight loss, the argument is reversed and holds true just as much: a measured portion is accurately counted, which is never the case with a cooked tuber.
How to use it in baking?
Its most concrete asset is its sweet taste, which allows for reducing added sugar: in a cake or muffins, you can commonly reduce it by 20 to 30% without the preparation seeming bland. Three rules of use:
- Partial substitution. Replace one-third to half of the wheat flour, not all of it. Being gluten-free, it gives no structure to a leavened dough.
- More liquid. It absorbs a lot: 10 to 20% more liquid, and five minutes of rest before judging the texture.
- Sift. It clumps into small balls in a dry mixture; a sieve solves the problem in ten seconds.
Pancakes — 50g sweet potato flour, 30g whey, 1 egg, 100ml milk, half a teaspoon baking powder. Rest 5 minutes, cook 2 minutes per side over medium heat; the batter browns quickly due to its sugars, do not increase the heat. See also our protein pancakes.
Porridge — 40g mixed in a little cold water, then 200ml hot milk and cinnamon, two minutes over low heat. Protein off the heat.
Chocolate cake — replace 60g of the 180g of flour in a classic recipe and remove 30g of sugar: denser, moister crumb that keeps better.
Frequently Asked Questions
What is the composition of sweet potato?
For 100g of cooked tuber, approximately 20g of carbohydrates, 3g of fiber, 1.5g of protein, almost no fat, and around 90 kcal — a little more than a potato of equal weight, its carbohydrates being partly simple sugars, which explains its taste. It provides potassium, manganese, vitamin C, vitamin B6, and a remarkable amount of beta-carotene in orange-fleshed varieties. The flour, on the other hand, is the same food from which water has been removed: count approximately 350 kcal and 80g of carbohydrates per 100g, with all nutrients concentrated in the same ratio — which is why 40g of flour is roughly equivalent to 150g of cooked tuber.
Botanically, sweet potato has nothing to do with potato: it belongs to the morning glory family, not the nightshade family.
Where can I find sweet potato flour?
Rarely in supermarkets, where it remains a niche product. It is mainly found in organic stores, specialized grocery stores, and from sports nutrition distributors, in 500g to 1kg bags.
What is the price of sweet potato flour?
It costs significantly more than wheat flour, and that's logical: it takes about four kilos of fresh tuber to get one kilo of powder, plus the cost of drying. So compare by price per kilo, never by bag price, and relate it to actual use: if you put 40g in a porridge, a one-kilo bag represents twenty-five servings. At that rate, the difference with fresh sweet potato is greatly reduced, and you gain room temperature storage and accurate weighing.
Does sweet potato flour contain gluten?
No: sweet potato is a tuber, not a cereal. However, be careful of cross-contamination if the flour has been milled in a facility that also processes cereals — in case of celiac disease, only the mention "gluten-free," regulated by European law, provides a guarantee. Our article gluten-free sweet potato flour details this point.
Does sweet potato cause bloating?
In some people, yes, and the explanation is known. Sweet potato contains mannitol, a naturally occurring polyol, as well as fiber and resistant starch: these three elements partially escape digestion and ferment in the colon, which produces gas. It is classified as a high-FODMAP food beyond a portion of approximately 75g, a well-identified issue for people with sensitive colons. Two parameters significantly attenuate the phenomenon: quantity — 40g of flour remains a moderate portion — and habit, as the intestinal flora adapts in one to two weeks. Cooling then reheating a cooked sweet potato, however, increases its resistant starch, and thus fermentation.
How is sweet potato flour made, and can you make it yourself?
Industrially: washing, peeling, thin slicing, low-temperature drying to preserve pigments, grinding, sifting. At home, slice peeled sweet potatoes very thinly, dry them in the oven at 60-70°C for several hours until they snap cleanly, then blend and sift. Doable, but long, and the grind remains coarser. Drying must be complete: still-damp flour will mold in a few days.
Sweet potato powder or flour: is it the same thing?
Yes, both terms refer to the same dehydrated and ground product; no regulatory definition distinguishes them. Only the fineness of grinding varies from one manufacturer to another.
How much to put in a shaker?
30 to 60g depending on the goal, or about 105 to 210 kcal. Mix it in a little liquid before adding the rest: like all fine flours, it clumps if poured all at once.
Sweet potato flour or coconut flour: which to choose?
They don't play the same role. Coconut flour is very low in digestible carbohydrates and very high in fiber — often more than 35g per 100g — making it a low-carb baking ingredient, appreciated in low-carb diets. Sweet potato flour, on the other hand, is a true source of carbohydrates, made to fuel training. Technically, coconut absorbs three to four times its weight in liquid and never substitutes gram for gram; sweet potato absorbs much less and is easier to handle. If your goal is energy, sweet potato; if it's to reduce carbohydrates in a cake, coconut.
Can it replace rice cream?
As a source of carbohydrates, yes. In terms of taste and digestion, no: rice cream is neutral and very digestible, sweet potato is sweet and richer in fiber. Many alternate depending on the time of day.
What to look for before buying?
Three criteria are enough: a single ingredient on the label, a color consistent with what you're looking for, and a grind fine enough to disperse in cold liquid. We stock Ingredients Superfood sweet potato flour, in bags and without additives. To complement it: whey isolate or whey concentrate for the protein part, peanut butter for caloric density, flavorings and sweeteners if you're starting from a neutral base.
See it before you buy it, near Montpellier
This is a product best judged by hand than by photo: color and fineness can't be guessed on a screen. It's on the shelves in our Vendargues store, about ten minutes from Montpellier, and we ship everywhere in France and Europe.
Sources
- ANSES — Ciqual food nutritional composition table
- Regulation (EC) No 1924/2006 — nutrition and health claims made on foods
To be integrated into a varied and balanced diet and a healthy lifestyle.
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En France métropolitaine, et dès 100 € en Europe. Modes et délais.
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What is sweet potato flour?
Dehydrated and then ground sweet potato. The tuber is washed, peeled, sliced, dried at a low temperature to preserve its pigments, then reduced to powder. Nothing else goes into proper flour: only one ingredient on the label.
The result is a fine powder, with a naturally sweet and slightly roasted taste: it's not neutral, it perfumes whatever it touches. Depending on the initial variety, its color ranges from pale beige to deep orange—and this color is not decorative, it indicates its composition.
What is its glycemic index compared to maltodextrin and oats?
This is the main reason why athletes are interested in it. The three side-by-side:
- Maltodextrin has a very high glycemic index, often higher than that of glucose. This is intentional: it is designed to be absorbed quickly during exercise.
- Oat flour is in the moderate range, slowed down by its soluble fibers.
- Sweet potato flour also falls into the moderate range, below white wheat flour and far from maltodextrin: its fibers and the nature of its starch slow down digestion.
Two honest clarifications. The glycemic index of sweet potato varies greatly depending on cooking: boiled, it is lower than oven-roasted, where dry heat transforms part of the starch into sugars—industrial dehydration is closer to the latter case. And a glycemic index is measured on an isolated food, on an empty stomach: a real meal modifies the curve. So, it's an order of magnitude, not a laboratory datum applicable to your plate.
Practical conclusion: it is a meal carbohydrate, not an exercise carbohydrate. For energy to drink during a session, maltodextrin, waxy maize, or cyclic dextrin are the right products.
What does beta-carotene bring to it?
Orange-fleshed sweet potatoes are rich in beta-carotene, the carotenoid pigment that gives them their color. It is a precursor to vitamin A: the body converts it into retinol as needed, which limits the risk of excess associated with preformed vitamin A.
The important nuance when buying: not all sweet potato flours are orange. Many come from white or cream-fleshed varieties, which are very low in beta-carotene. If this nutrient interests you, the color of the powder tells you more than any sales pitch; a pale flour is still a good source of carbohydrates, just not provitamin A. We won't go further: a "source of vitamin A" claim is subject to regulatory thresholds and can only be made if the product's analysis meets them—this information belongs to the manufacturer and, if applicable, appears on its label.
When to use it around exercise?
Two to three hours before a session, replacing a starchy food: 50 to 80g in a porridge or shaker gradually release their carbohydrates, without the peak or drop of a fast source. Useful for late-day workouts, when the last meal was a long time ago.
After the session, with a protein source: 40 to 60g plus 25 to 30g of protein powder makes a complete snack. Glycogen replenishment depends on the total daily intake, not on thirty minutes with a stopwatch.
For mass gain, 60g adds about 210 kcal to a shaker without filling the stomach as an equivalent volume of cooked sweet potato would. For weight loss, the argument is reversed and holds true just as much: a measured portion is accurately counted, which is never the case with a cooked tuber.
How to use it in baking?
Its most concrete asset is its sweet taste, which allows for reducing added sugar: in a cake or muffins, you can commonly reduce it by 20 to 30% without the preparation seeming bland. Three rules of use:
- Partial substitution. Replace one-third to half of the wheat flour, not all of it. Being gluten-free, it gives no structure to a leavened dough.
- More liquid. It absorbs a lot: 10 to 20% more liquid, and five minutes of rest before judging the texture.
- Sift. It clumps into small balls in a dry mixture; a sieve solves the problem in ten seconds.
Pancakes — 50g sweet potato flour, 30g whey, 1 egg, 100ml milk, half a teaspoon baking powder. Rest 5 minutes, cook 2 minutes per side over medium heat; the batter browns quickly due to its sugars, do not increase the heat. See also our protein pancakes.
Porridge — 40g mixed in a little cold water, then 200ml hot milk and cinnamon, two minutes over low heat. Protein off the heat.
Chocolate cake — replace 60g of the 180g of flour in a classic recipe and remove 30g of sugar: denser, moister crumb that keeps better.
Frequently Asked Questions
What is the composition of sweet potato?
For 100g of cooked tuber, approximately 20g of carbohydrates, 3g of fiber, 1.5g of protein, almost no fat, and around 90 kcal — a little more than a potato of equal weight, its carbohydrates being partly simple sugars, which explains its taste. It provides potassium, manganese, vitamin C, vitamin B6, and a remarkable amount of beta-carotene in orange-fleshed varieties. The flour, on the other hand, is the same food from which water has been removed: count approximately 350 kcal and 80g of carbohydrates per 100g, with all nutrients concentrated in the same ratio — which is why 40g of flour is roughly equivalent to 150g of cooked tuber.
Botanically, sweet potato has nothing to do with potato: it belongs to the morning glory family, not the nightshade family.
Where can I find sweet potato flour?
Rarely in supermarkets, where it remains a niche product. It is mainly found in organic stores, specialized grocery stores, and from sports nutrition distributors, in 500g to 1kg bags.
What is the price of sweet potato flour?
It costs significantly more than wheat flour, and that's logical: it takes about four kilos of fresh tuber to get one kilo of powder, plus the cost of drying. So compare by price per kilo, never by bag price, and relate it to actual use: if you put 40g in a porridge, a one-kilo bag represents twenty-five servings. At that rate, the difference with fresh sweet potato is greatly reduced, and you gain room temperature storage and accurate weighing.
Does sweet potato flour contain gluten?
No: sweet potato is a tuber, not a cereal. However, be careful of cross-contamination if the flour has been milled in a facility that also processes cereals — in case of celiac disease, only the mention "gluten-free," regulated by European law, provides a guarantee. Our article gluten-free sweet potato flour details this point.
Does sweet potato cause bloating?
In some people, yes, and the explanation is known. Sweet potato contains mannitol, a naturally occurring polyol, as well as fiber and resistant starch: these three elements partially escape digestion and ferment in the colon, which produces gas. It is classified as a high-FODMAP food beyond a portion of approximately 75g, a well-identified issue for people with sensitive colons. Two parameters significantly attenuate the phenomenon: quantity — 40g of flour remains a moderate portion — and habit, as the intestinal flora adapts in one to two weeks. Cooling then reheating a cooked sweet potato, however, increases its resistant starch, and thus fermentation.
How is sweet potato flour made, and can you make it yourself?
Industrially: washing, peeling, thin slicing, low-temperature drying to preserve pigments, grinding, sifting. At home, slice peeled sweet potatoes very thinly, dry them in the oven at 60-70°C for several hours until they snap cleanly, then blend and sift. Doable, but long, and the grind remains coarser. Drying must be complete: still-damp flour will mold in a few days.
Sweet potato powder or flour: is it the same thing?
Yes, both terms refer to the same dehydrated and ground product; no regulatory definition distinguishes them. Only the fineness of grinding varies from one manufacturer to another.
How much to put in a shaker?
30 to 60g depending on the goal, or about 105 to 210 kcal. Mix it in a little liquid before adding the rest: like all fine flours, it clumps if poured all at once.
Sweet potato flour or coconut flour: which to choose?
They don't play the same role. Coconut flour is very low in digestible carbohydrates and very high in fiber — often more than 35g per 100g — making it a low-carb baking ingredient, appreciated in low-carb diets. Sweet potato flour, on the other hand, is a true source of carbohydrates, made to fuel training. Technically, coconut absorbs three to four times its weight in liquid and never substitutes gram for gram; sweet potato absorbs much less and is easier to handle. If your goal is energy, sweet potato; if it's to reduce carbohydrates in a cake, coconut.
Can it replace rice cream?
As a source of carbohydrates, yes. In terms of taste and digestion, no: rice cream is neutral and very digestible, sweet potato is sweet and richer in fiber. Many alternate depending on the time of day.
What to look for before buying?
Three criteria are enough: a single ingredient on the label, a color consistent with what you're looking for, and a grind fine enough to disperse in cold liquid. We stock Ingredients Superfood sweet potato flour, in bags and without additives. To complement it: whey isolate or whey concentrate for the protein part, peanut butter for caloric density, flavorings and sweeteners if you're starting from a neutral base.
See it before you buy it, near Montpellier
This is a product best judged by hand than by photo: color and fineness can't be guessed on a screen. It's on the shelves in our Vendargues store, about ten minutes from Montpellier, and we ship everywhere in France and Europe.
Sources
- ANSES — Ciqual food nutritional composition table
- Regulation (EC) No 1924/2006 — nutrition and health claims made on foods
To be integrated into a varied and balanced diet and a healthy lifestyle.
Questions fréquentes — Sweet Potato Flour
Quelle est la composition de la patate douce ?
Pour 100 g de tubercule cuit, environ 20 g de glucides, 3 g de fibres, 1,5 g de protéines, quasiment pas de lipides, et de l'ordre de 90 kcal — un peu plus qu'une pomme de terre à poids égal, ses glucides étant en partie des sucres simples, ce qui explique son goût. Elle apporte du potassium, du manganèse, de la vitamine C, de la vitamine B6, et du bêta-carotène en quantité remarquable dans les variétés à chair orange. La farine, elle, est le même aliment dont on a retiré l'eau : comptez environ 350 kcal et 80 g de glucides pour 100 g, tous les nutriments étant concentrés dans le même rapport — c'est pourquoi 40 g de farine équivalent grossièrement à 150 g de tubercule cuit. Botaniquement, la patate douce n'a d'ailleurs rien à voir avec la pomme de terre : elle appartient à la famille des liserons, pas à celle des solanacées.
Que trouve-t-on de farine de patate douce chez nous ?
Elle est en rayon à la boutique et commandée en ligne, en sachets de 500 g à 1 kg : nous expédions partout en France et en Europe.
La farine de patate douce contient-elle du gluten ?
Non : la patate douce est un tubercule, pas une céréale. Attention toutefois à la contamination croisée si la farine a été moulue dans une installation traitant aussi des céréales — en cas de maladie cœliaque, seule la mention « sans gluten », encadrée par la réglementation européenne, apporte une garantie. Notre article farine sans gluten de patate douce détaille ce point.
La patate douce donne-t-elle des ballonnements ?
Chez certaines personnes, oui, et l'explication est connue. La patate douce contient du mannitol, un polyol naturellement présent, ainsi que des fibres et de l'amidon résistant : ces trois éléments échappent en partie à la digestion et fermentent dans le côlon, ce qui produit des gaz. C'est un aliment classé riche en FODMAP au-delà d'une portion d'environ 75 g, sujet bien identifié chez les personnes au côlon sensible. Deux paramètres atténuent nettement le phénomène : la quantité — 40 g de farine restent une portion modérée — et l'habitude, la flore intestinale s'adaptant en une à deux semaines. Refroidir puis réchauffer une patate douce cuite augmente en revanche son amidon résistant, donc la fermentation.
Comment est fabriquée la farine de patate douce, et peut-on la faire soi-même ?
Industriellement : lavage, épluchage, tranchage fin, séchage à basse température pour préserver les pigments, broyage, tamisage. À la maison, tranchez très finement des patates douces épluchées, séchez-les au four à 60-70 °C plusieurs heures jusqu'à ce qu'elles cassent net, puis mixez et tamisez. Faisable, mais long, et la mouture reste plus grossière. Le séchage doit être complet : une farine encore humide moisit en quelques jours.
Poudre ou farine de patate douce : est-ce la même chose ?
Oui, les deux appellations désignent le même produit déshydraté et moulu ; aucune définition réglementaire ne les distingue. Seule la finesse de mouture varie d'un fabricant à l'autre.
Combien en mettre dans un shaker ?
30 à 60 g selon l'objectif, soit environ 105 à 210 kcal. Délayez-la dans un fond de liquide avant d'ajouter le reste : comme toutes les farines fines, elle grumelle si on la verse d'un coup.
Farine de patate douce ou farine de coco : laquelle choisir ?
Elles ne jouent pas le même rôle. La farine de coco est très pauvre en glucides assimilables et très riche en fibres — souvent plus de 35 g aux 100 g — ce qui en fait un ingrédient de pâtisserie à faible charge glucidique, apprécié des régimes pauvres en glucides. La farine de patate douce est à l'inverse une véritable source de glucides, faite pour alimenter l'entraînement. Sur le plan technique, la coco absorbe trois à quatre fois son poids en liquide et ne se substitue jamais gramme pour gramme ; la patate douce absorbe beaucoup moins et se manie plus facilement. Si votre objectif est l'énergie, la patate douce ; si c'est de réduire les glucides d'un gâteau, la coco.
Peut-elle remplacer la crème de riz ?
Comme source de glucides, oui. Sur le goût et la digestion, non : la crème de riz est neutre et très digeste, la patate douce sucrée et plus riche en fibres. Beaucoup alternent selon le moment de la journée.
