And with 4 grams of fiber per cup, sweet potatoes are predisposed to support your weight loss goals. Nutritionally, both types of potatoes are starchy vegetables that are a good source of carbohydrates and fiber. However, thanks to sweet potatoes’ bright orange color, they’re also high in certain micronutrients like vitamin A. Learn more about the nutritional benefits, potential downsides and ways to enjoy sweet potatoes. Sweet potatoes are nutrient-rich and an excellent addition to nearly https://www.cdc.gov/nutrition/features/healthy-eating-tips.html any diet.
Dr. Weil on Healthy Aging for Healthy Eating
Nearly all versions of the potato diet recommend eating until satisfied, so the amount varies per person. A general recommendation is to eat approximately two to five pounds of potatoes daily. It is important to consume enough calories on this diet since it is restrictive and followers may not get enough nutrients if they eat too few calories. Like white potatoes, sweet potatoes are also a source of resistant starch and vitamins C and B6. Although sweet potatoes are often considered superior, both types of potatoes can be healthy additions to a balanced diet.
Weight Loss Friendly
I like using these sweet potato alternatives because it’s super easy to emulate good old sweet potato fries. You can also cut your turnips or carrots into blocks and toss them on top of a salad. One serving only contains five grams of carbs, so you can eat a couple of servings without harming ketosis. These herb-infused wedges make for a perfect keto-friendly side dish or snack.
Carbs
A deficiency of vitamin A can result in symptoms like dry eyes, night blindness, a buildup of keratin on the conjunctiva and even total vision loss in severe cases. Our team aims to be not only thorough with its research, but also objective and unbiased. All data and study references have been sourced from reputable nutritional databases and PubMed to ensure the highest accuracy and reliability for your health information needs. Reyna Franco is a registered dietitian-nutritionist, certified specialist in sports dietetics, certified personal trainer, and a diplomate of the American College of Lifestyle Medicine. Sweet potatoes are sweeter and softer, while yams are starchy and dry. Yes, but remember to balance them with other foods for a well-rounded diet.
Nutrition and Health Benefits of Sweet Potatoes
For example, limit condiments that are high in sugar or fat, like ketchup or mayonnaise. You can swap these condiments with spices, herbs, crushed garlic, or even Parmesan. This type of fiber forms a gel-like consistency in your digestive tract to slow down digestion (2, 3, 4, 5). Sweet potatoes contain anti-inflammatory compounds that can reduce inflammation and alleviate symptoms of chronic conditions. Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert.
Ways to Fight Sugar Cravings
Research has indicated that diets rich in beta-carotene may reduce the risk of certain cancers, particularly lung and breast cancer. Sweet potatoes are rich in antioxidants, particularly beta-carotene and anthocyanins, which may help protect against certain cancers. For instance, anthocyanins found in purple sweet potatoes have been shown to slow the growth of cancer cells in test-tube studies. If you have a few stubborn pounds that you’re trying to lose, incorporating this nutritious root vegetable into your diet may be able to help. These tubers may help with weight loss because they are super nutrient-dense and loaded with fiber to help keep you full. Some research has found that eating sweet potatoes could help boost brain function and improve memory thanks to their abundance of nutrients and antioxidants.
National Institute of Mental Health
Lyon notes that longer cooking times and lower temperatures will make them sweeter, so keep this in mind when adding flavoring ingredients. Also, « always check for doneness with the tines of a fork, instead of the tip of the knife, » suggests Lyon. The latter is a less accurate tool, as it will pierce through the sweet potato even if it’s not done.
They’re packed with complex carbs.
If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Followers are encouraged to eat until full, so they may consume more or less than recommended. Like other fad diets, the potato diet has many health risks and drawbacks.
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Eating all organic potatoes is not required, though it is optional for those who want to limit their exposure to pesticides used during farming. Condiments, sauces, and seasonings are limited in the potato diet. In less strict versions, low-fat condiments like mustard and homemade ketchup are allowed in small quantities. Sweet potatoes are often topped with marshmallows, butter, cinnamon, and sugar. White potatoes may be fried or loaded with butter, sour unimeal app reviews cream, or cheese, which adds extra calories and saturated fat.
What Are the Weight Loss Benefits of Sweet Potatoes?
- This makes you feel full, curbs hunger and prevents you from overeating (2).
- Purple sweet potatoes come with their own set of benefits, so be sure to grab those when you see them, too.
- Way better than the oil-soaked versions I used to make in the regular oven.
- It is similar to the filling of a sweet potato pie and can be served with an optional whipped cream or marshmallow fluff topping.
- Most people, as in 95% of Americans, fall short of their daily fiber goal, but sweet potatoes (along with other veggies, fruits, whole grains and nuts) are a great way to boost your number.
- Keep reading to find out what you need to know about sweet potato nutrition and why you should include a serving or two in your diet.
To maximize the nutritional benefits of sweet potatoes, dieters should choose cooking methods that retain their natural vitamins and minerals. Baking, boiling, or roasting sweet potatoes are healthier options compared to frying, which can destroy some of the delicate vitamins and minerals. Furthermore, sweet potatoes can be paired with other nutrient-dense foods, such as lean proteins, healthy fats, and non-starchy vegetables, to create a balanced and satisfying meal. By incorporating sweet potatoes into a weight loss diet, individuals can support their overall health and wellness while working towards their weight loss goals. Sweet potatoes don’t specifically target belly fat, as no single food can cause fat to be lost from a specific area of the body.
High in antioxidants
If you’ve made boiled or roasted sweet potatoes for dinner, save some in a sealed container in the fridge. Then blend them with frozen banana for a creamy texture and an extra punch of potassium, an under-consumed nutrient that has been linked with lower blood pressure. As the name suggests, this is an eating plan that involves eating sweet potatoes to lose weight. It’s important to note that there are several variations of this diet. Dietary fiber aids weight loss by forming a gel-like mesh in the stomach.