Is it OK to eat sweet potatoes on a low-carb diet? There is, however, a specific way of using sweet potatoes to get the desired slimming effect. Anyone who’s ever had a bowl of sweet potato fries knows that the root vegetable is is truly a gift from earth. Even if you are not trying to lose weight, you should definitely add them to your diet: They are an excellent source of vitamin A. Once cooked, a plain large sweet potato can pack almost 250 calories and 60 grams of carbs, says Huggins. There is no doubt that sweet potatoes are good for your health since they are loaded with vitamins, fiber, potassium and other nutrients that help your body do its intended functions. When you’re on diet to lose weight people would surely tell you that you should avoid consuming potatoes as these are starchy and rich in carbohydrates which will prevent weight loss. Facts: As most people know there are no magic pills for weight loss.Weight loss is a result of exercise and proper diet. You CAN eat potatoes and get slim! ), as well as how you prepare them. You are probably used to making potato mash using regular old white potatoes but did you know that you can use sweet potatoes as well? Sweet potatoes have lesser calories than what potatoes have. This calculator will never show a number below 1000 calories per day. Risks and Warnings Sweet potatoes are high in carbohydrates. Sweet potatoes have long been considered a super food by many. Well, technically, no. If you are trying to lose weight, including purple sweet potato in your diet can help you shed extra pounds of fat. Our sweet beta carotene smoothie recipe is super delicious and bursting with vitamin A! There is no doubt that sweet potatoes are good for your health since they are loaded with vitamins, fiber, potassium and other nutrients that help your body do its intended functions. When you are trying to lose weight, you need to eat fewer calories than what your body is using up. If your exposure to sweet potatoes is limited to the Thanksgiving table or your favorite diner's healthier french fry option, now's the time to open your eyes to the weight-loss … Sweet potatoes are naturally sweet vegetables that are high in vitamins and fiber, and low-calorie. Can you eat them or will doing so lead to weight gain? Sweet potatoes are delicious when baked, fried, or even used as … Raed - Weight loss: 5 healthy egg recipes to lose belly fat. Sweet potatoes are a good source of quality carbohydrates, and come in a range of sizes. A new study, conducted by the University of Leeds in the UK, found that low-density energy foods such as potatoes, rice and pasta are more effective when it comes to reducing food cravings. In fact, potatoes- both white and sweet potatoes- may help you in weight loss because they have a rich nutritional profile. Why trust us? This content is imported from {embed-name}. Serves: 8. 3. The reason for this is because the sweet potatoes have an incredibly high amount of dietary fiber. There are two main types of fiber, soluble and insoluble fiber. Sweet potato Yams *Six-month pre-post study on 152 participants, conducted by the University of North Carolina at Chapel Hill, Weight Research Lab. How you use sweet potatoes will determine whether or not they help you in your weight loss goals. If you’re looking for more healthy recipes ideas for preparing yours, try these Super Fast Instant Pot Sweet Potatoes, this Roasted Sweet Potato Salad, or this low-cal Sweet Potato Casserole. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, The Most Filling Vegetables, According To RDs. Potatoes are significantly higher in carbs than vegetables like cucumbers, tomatoes, and zucchini, or leafy vegetables, says Elizabeth Huggins, RDN at Hilton Head Health. As long as she prepares the sweet potato in a healthy way, it won’t negatively affect her total calorie consumption. Another great recipe from Michael at Lean Body Lifestyle are these oven baked sweet potato wedges. People who are trying to lose weight tend to be scared of carbohydrates and try to avoid them as much as possible. Sweet potatoes can help amp up the nutritional profile of your oats, and is actually one of the 42 Best Breakfast Foods for Weight Loss. Sweet potato can be an effective ingredient in keeping cholesterol at bay. 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. It is true that low carb diets are beneficial for weight loss. For example, a 40 year old woman who weighs 75 kg, is 150 cm tall and exercises 4 times a week will need to eat around 1645 calories a day to begin losing weight. A diet that simply required participants to eat 30 g of fiber, or more. Sweet Potato and Weight Loss. Frying them or adding high-cal toppings like bacon might pack on many extra calories that compromise your weight-loss goals, says Kessler. Sends your blood sugar all over the place and makes you grumpy! The great thing about sweet potato is that it can be prepared in many different ways. Ensure that you practice portion control. Sweet potatoes are rich in dietary fibre, which aids weight loss by forming a gel like mesh in the stomach. How sweet potatoes help with weight loss. ('You Might Also Like',) There haven’t been many studies to determine how adding sweet potato to the diet affects weight in humans, however a few studies have been carried out on rats. Please speak to a qualified health professional before attempting to eat less than that. Not only can you use sweet potatoes for weight loss but it can help balance your blood sugar. Sweet potatoes are high in fibre. Sweet potatoes are also rich in vitamin C, with one baked potato providing you with 37% of your daily requirement. Your body is always fighting free radical that cause oxidation and damage to cells. Now that it has been established that sweet potatoes can help you lose weight you may wonder why. One thing to keep in mind is that these studies were carried out by using sweet potato extract and they also did not analyse what effect directly eating sweet potato had on humans. “How they are prepared can make or break the nutritional profile of either potato,” Huggins adds. That being said, we need to address the question of whether sweet potatoes are a healthy choice when you are trying to lose weight. For example, this study wanted to see what effect increasing fiber intake had on weight. Place sweet potato slices on parchment paper, place in oven and bake until slices are tender, roughly 20 minutes. Sweet potatoes can enable amp to up the nourishing profile of your oats, and is really one of the 42 Best Breakfast Foods for Weight Loss. As a result, not every sweet potato has the same number of carbohydrates. by the Editors of Publications International, Ltd. It is naturally low in fat, high in fiber and full of many different nutrients. If too much damage is done, serious diseases such as cancer can result. So, yes, sweet potatoes are a fiber-loaded, low-calorie side that's great for weight loss-as long as you're not eating them in the form of a mound of fries. Any healthy food can be made unhealthy if it is cooked incorrectly. At the end of the day, it comes down to calories. Too bad. One medium baked sweet potato provides … Can you eat sweet potatoes every day? 240 adults with metabolic syndrome took part and they were randomly assigned to one of two diets: Neither group received any additional information such as a specific exercise plan to follow. Tame Your Hunger & Lose Weight. Whether sweet potatoes can aid your weight-loss goals ultimately depends on your eating plan (which is your personal biz! This water is rich in sweet potato peptide (SSP) that helps in weight loss. Sweet Potatoes Are a Source of Natural Fiber. Are Sweet Potatoes Good for Weight Loss? So, yes, sweet potatoes are a fiber-loaded, low-calorie side that's great for weight loss—as long as you're not eating them in the form of a mound of fries. Healthy Carbohydrates. It’s claimed to aid weight loss, restore gut health, and boost immunity. They pack resistant starch. How Sweet Potatoes Help You Lose Weight. This calorie deficit causes your body to use its own fat reserves as a source of energy. However, as far as your weight loss goals are concerned, how you prepare and eat sweet potatoes can either boost or negate their benefits. Women's Health may earn commission from the links on this page, but we only feature products we believe in. “Cinnamon is a spice used to help keep blood sugar levels balanced and help manage cravings,” she says “The combination of these two together within healthy portion control and regular exercise offer a delicious option that is satisfying without compromising weight loss goals.”. First, the high fiber content of sweet potato … Blueberries have been long known to be an excellent source of antioxidants, however purple sweet potatoes were shown to have 3 times more antioxidant activity! If you were on a 2000 calorie diet, eating a sweet potato would account for only around 5% of total calories. Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin. This makes you feel fuller for longer and thus prevents you from overeating. When the potatoes are soft from boiling after 8-10 minutes. Makes you put on weight! 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. To yield optimal weight loss results by including sweet potatoes in your diet, you would want to skip the calorie-laden toppings like full-fat sour cream. The Bottom Line. Potatoes often get a bad reputation when it comes to weight loss, but these spuds are just misunderstood. In fact, potatoes- both white and sweet potatoes- may help you in weight loss because they have a rich nutritional profile. This study tested to see what effect consuming sweet potato extract had on appetite. While there is no one magic food that can shed pounds, eating sweet potatoes as part of a healthy, balanced diet may be beneficial during weight loss. A calorie is a unit of energy and different foods have different amounts of calories. The tiny seeds are big on nutritional value. 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