Roast sweet potato chunks and toss them into a bowl with quinoa, chickpeas, kale, and a tahini drizzle. If you’re still not meeting all of your nutritional needs, talk to your doctor about vitamins or other supplements. Foods that are high in fiber help prevent constipation and promote regular bowel movement, which makes for a healthy digestive tract.
Antioxidant-Rich Sweet Potatoes Can Help Fight Inflammation
It is similar to following a potato diet that encourages the addition of various types of potatoes into your diet, except here, you shall mainly focus on sweet potatoes to test their efficacy. The diet also includes other fat-burning foods – like yogurt and vegetables- and high-fiber foods. The USDA recommends between 28 and 34 grams of fiber per day for adults. However, the potato diet lacks other nutrients since it does not contain foods from the various food groups.
- Pace suggests topping a baked potato with candied pecans for the perfect amount of sweetness, like in this Lose It!
- These tubers may help with weight loss because they are super nutrient-dense and loaded with fiber to help keep you full.
- As mentioned above, sweet potatoes have antioxidants that help fight off free radicals.
- For the most weight loss-friendly version, boil sweet potatoes for 30 minutes and enjoy with herbs, spices, hot sauce, a little Parmesan, or garlic.
- The beta-carotene in sweet potatoes could be one key to racking up more candles on your birthday cake.
- Drizzle olive oil over the sweet potatoes and sprinkle with salt, pepper, and garlic powder.
Is the 3-Day Sweet Potato Diet Healthy?
Additionally, sweet potatoes can be paired with protein-rich grains like quinoa or farro to create a well-rounded and filling meal. By combining sweet potatoes with other nutrient-dense foods, individuals can create a balanced diet that supports unimeal customer service their overall health and weight loss goals. The Spud Fit Challenge is a more lenient variation of the potato diet created by Andrew Taylor.
Will Eating Sweet Potatoes Kick You Out of Ketosis?
Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. They are also a decent source of many other vitamins and minerals. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Despite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries (14, 23).
Sweet Potatoes for a Low-Carb Diet
Sweet potatoes are also sold as street food in suburban and rural areas. Sweet potato is relatively easy to propagate, and in rural areas can be seen abundantly at canals and dikes. Sweet potatoes are a rich source of vitamins, minerals, and antioxidants.
Carbs
The antioxidants, vitamins, and minerals in sweet potatoes offer many health benefits, including boosting the immune system, fighting cancer, improving gut, heart, and eye health, and more. Surprisingly, boiling retains most nutrients, and along with air-frying, https://www.cdc.gov/nutrition/features/healthy-eating-tips.html they are the best ways to cook sweet potatoes. In addition, the natural sugars in sweet potatoes can provide a slow and steady release of energy, which prevents spikes and crashes in blood sugar levels.
Nutritional Profile Of Sweet Potatoes
Whether you’re preparing a hearty dinner, a savory side dish, or a healthy snack, keto baked sweet potatoes are the perfect choice for anyone following a low-carb lifestyle. If you consume too many carbs at the same time when following a ketogenic diet, your body can revert to using glucose for energy instead of fats, thereby throwing you out of ketosis. Sweet potatoes are often compared to other root vegetables, such as white potatoes and carrots.
They’re nutrient-dense.
Still, you can enjoy them in moderation — ideally boiled or roasted, while limiting high fat and high sugar condiments like ketchup and mayonnaise. On the other hand, enjoy high sugar dishes like sweet potato casserole or pie only occasionally and in moderation. Eating these regularly is an easy way to consume a lot of calories, which isn’t ideal if you’re trying to maintain or lose weight. Over time, lowering your carbohydrate intake may mean you lose some important nutrients from your diet.
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The sweet potatoes provide a slight sweetness that complements the zucchini and creamy cheese sauce. This savory keto dish brings together the rich flavors of sweet potatoes and sausage in a hearty, one-pan skillet. It’s quick to make and perfect for a fulfilling lunch or dinner, offering a great balance of flavors and textures with minimal carbs.
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“Potassium is an important mineral for heart health and blood pressure regulation,” says Young. Sweet potatoes might help you lose weight, which is the basis of the sweet potato diet. They’re full of nutrients and vitamins that help your body perform its most important functions. But sweet potatoes are also pretty up there in carbs when compared to other vegetables.
A GI below 55 is considered low, 56–69 is medium, and above 70 is high (22). Generally, weight gain occurs when you eat more calories than your body uses. The excess calories are stored in your liver or muscles, or as body fat (6, 16, 17). Blend steamed sweet potatoes with almond milk, a banana, and a dash of cinnamon. If you’re short on time, microwaving sweet potatoes is an easy and effective way to prepare them.
Both are good sources of vitamin C and potassium, but sweet potatoes also provide excellent amounts of beta carotene, which your body can transform into vitamin A. White potatoes, on the other hand, are part of the nightshade family and typically have white or yellow flesh. They are a valuable source of vitamins and minerals, including vitamin C and potassium. A medium-sized white potato provides 11% of the daily value of vitamin C and more potassium than a banana. It is important to note that the potato diet is not a sustainable long-term solution, as it is very restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors. Fried or overly processed potato products, such as traditional French fries or potato chips, are not recommended as part of the diet.
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Japanese sweet potatoes proved particularly rich in resistant starch. Sweet potatoes can be an excellent, weight-loss-friendly winter food. One medium sweet potato has 24 g of carbs, which is more than some other non-starchy vegetables. But with only one natural ingredient, they’re a good alternative to processed carbs like white bread, pasta, and crackers, which some people may choose to limit while losing weight.
Someone trying to cut out carbs may have to pay extra attention to sweet potato servings, for example. The fiber in sweet potatoes also acts as a prebiotic, which is food for your beneficial gut bacteria (probiotics). Well-fed bacteria flourish, so make sure you’re eating fermented foods to add beneficial bacteria to your gut plus prebiotics to feed them. As a high carbohydrate food, sweet potatoes may be on your radar as a food to avoid if you have diabetes. That’s because high-carb foods often also have a high glycemic index (GI), measuring how carbs affect blood sugar (glucose). With this variation, people eat only sweet potatoes throughout the day while avoiding all other types of food.