If you're unsure about how sweet potatoes fit into your diet, read on for information about how sweet potatoes can impact weight loss, according to dietitians. Since sweet potatoes well, potatoes in general are greater in carbs than most other vegetables, it may be helpful to look at them as a grain when you're planning your meals. They make a good source of quality carbs, but if you are watching your carb intake, it's easy to overdo it on sweet potatoes. Sweet potatoes come in a range of shapes and sizes, so the size will determine the carb and calorie quantity you're getting, says Huggins.
Once cooked, a plain large sweet potato can pack almost calories and 60 grams of carbs , says Huggins. Though your serving might depend on what your health goals are, Alana Kessler , RD, says that a proper serving may be comparable to a clenched-fist worth of sweet potatoes. That's about three to four ounces.
Kessler says that the fiber and glucose content of sweet potatoes can help with weight loss since they provide sustainable energy that is useful if you add a fitness component to your weight-loss journey. Sweet potatoes contain more antioxidants and fiber than regular potatoes, and slightly fewer calories. Fiber can also help you feel fuller for longer , adds Huggins. Another way sweet potatoes can aid in weight loss? They pack resistant starch.
Think of sweet potatoes more like a starchy carb than a vegetable.
Not only does resistant starch have fewer calories than regular starch, but it can also make you feel fuller for longer by giving you greater feelings of satiety. Both regular potatoes and sweet potatoes carry resistant starch content, but sweet potatoes do contain more antioxidants and fiber than regular potatoes and are just a little lower on the calorie scale, says Huggins. But it depends how you prepare them. Frying them or adding high-cal toppings like bacon might pack on many extra calories that compromise your weight-loss goals, says Kessler. She recommends steaming or roasting your sweet potatoes with a bit of cinnamon.
Huggins adds that you should explore using a variety of other warm spices, like nutmeg or sweet paprika, on your baked, roasted, or boiled sweet potatoes to add an extra dash of flavor. Fats: 36 g, Protein: 9 g, Carbs: 49 g. Fats: 13 g, Protein: 26 g, Carbs: 35 g. Total Intake for the Day: Calories: Fats: 59 g, Protein: 50 g, Carbs: g. Fats: 10 g, Protein: 16 g, Carbs: 57 g. Fats: 7 g, Protein: 4 g, Carbs: 45 g. Fats: 9 g, Protein: 57 g, Carbs: 32 g. Fats: 26 g, Protein: 77 g, Carbs: g. Get your life moving in the right direction with BetterMe!
For anyone who does not eat animal protein, animal products, fish, or honey, here is a vegan eating plan that would be perfect for you. Fats: 6. Fats: 5 g, Protein: 18 g, Carbs: 65 g.
Can Sweet Potatoes Help You Lose Weight?
Fats: 15 g, Protein: 28 g, Carbs: 33 g. Fats: 10 g, Protein: 2 g, Carbs: 20 g. Fats: 20 g, Protein: 15 g, Carbs: 53 g. Fats: 2 g, Protein: 13 g, Carbs: 24 g. Fats: 47 g, Protein: 58 g, Carbs: g. Fats: 13 g, Protein: 14 g, Carbs: 21 g. Fats: 9 g, Protein: 12 g, Carbs: 32 g. Fats: 20 g, Protein: 22 g, Carbs: 73 g. Fats: 42 g, Protein: 48 g, Carbs: g.
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You will probably note that these are guidelines that you should follow in your day to day life, whether you are on a diet or not. These are sure-fire ways to help you lose weight:. Prioritize complex carbs — Get rid of cakes, cookies, most morning cereals, and sugar from your diet. Instead, replace them instead with other healthy carbohydrates found in oats, brown rice, wholewheat bread, quinoa, squash, and pumpkin. Avoid sugary drinks — Whether you are on the 3 day sweet potato diet or not, it is best to reduce your intake of sodas, sports and energy drinks, fruit-flavored or powdered drinks, and sweetened coffee and tea.
These all are full of empty calories that contribute to weight gain. If you would like some sweetener in your tea or coffee, switch to stevia. Reduce your alcohol intake — Just like sugary drinks, alcohol is replete with calories that we unknowingly consume each time we take a drink.
Can Sweet Potatoes Help You Lose Weight?
Avoid added sugar — This is usually found in sodas, pastries, and sweeteners such as sugar, honey, maple syrup and high-fructose corn syrup. Eat healthy fats — These can be found in avocados, nuts, and seeds.
You can also consume healthy fats from fatty fish such as salmon, tuna, sardines, mackerel, and trout. Consume fiber-rich foods — Foods that are high in fiber keep you fuller longer, thus keeping you within your caloric intake. Examples of such foods include. No, they are not. A ketogenic diet is a high-fat, very-low-carb diet that requires you to remove almost all carbohydrates from your diet and replace them with fat.
Sweet potatoes are relatively high in carbs and thus would not be considered keto-friendly 2.
Therefore anyone considering or already on a keto diet cannot participate in the sweet potato diet. Side effects of these starchy carbs are quite rare. However, eating too many of these carbs could turn your skin and nails a little orange. Also, people with a history of kidney stones should avoid having too much of this carbohydrate. It has high oxalate levels, which can contribute to the formation of calcium-oxalate kidney stones 5. Generally speaking, this eating plan should not be followed by anyone. There are better ways to lose weight, such as reducing your calorie intake by to calories a day with exercising for about 30 minutes each day.
However, for people who are carb-cycling, this eating plan could work for them. Carb-cycling is a very strict high-level nutrition strategy that alternates between high and low intakes of carbohydrates. This eating plan is usually followed by athletes and bodybuilders who want to drop body fat quickly and get more muscle mass before a competition.
It could also be used to overcome a weight loss plateau or kick start weight loss but only under the instructions of a doctor or dietitian Many versions of this diet are either extremely low in calories, incredibly restrictive, or cut out the major food groups that we need to sustain ourselves. While you may lose weight eating like this, you will most likely gain all the weight back and probably even more once you stop eating like this.
The best way to kick start any weight loss journey is to start by eating healthy, within your recommended energy intake, practicing control over portions, and regularly exercising. If you are unsure how to do this, please first speak to a doctor or dietitian for guidance.
Check out this min Full Body Workout at Home. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out.
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She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.