Sweet Potatoes 101: Nutrition Facts and Health Benefits

Research has found that the dietary fiber in sweet potatoes is good for the gut microbiome. One study found that the dietary fiber in sweet potatoes acts as a prebiotic. Prebiotics stimulate healthy gut bacteria growth and help improve digestion and overall health. The wide, long shape of sweet potatoes makes them an ideal vehicle for stuffing with other healthy ingredients. Packed with potassium and vitamins A and C, sweet potatoes are as nutritious as they are versatile.

With low-carb vegetables, you don’t have to limit your servings to small portions or worry about compromised weight loss. While there are slight differences between their total carbs, the truth is, all potatoes are starchy vegetables that would be difficult to incorporate into a low-carb keto diet. This makes eating sweet potatoes an excellent strategy against vitamin A deficiency in developing countries. Because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between the two.

How to Start the Sweet Potato Diet

The potato diet is a short-term, restrictive fad diet that promises rapid weight loss. It involves eating only potatoes, or mostly potatoes, for a few days. The diet is designed to be low-calorie, with followers eating around 2-5 pounds of potatoes per day, which amounts to only 530-1,300 calories. The most basic version of the diet only allows plain white potatoes. However, some more lenient variations of the diet, such as the Spud Fit Challenge, allow sweet potatoes. The potato diet in general may help with short-term weight loss, but it has not been studied extensively and is not a sustainable long-term diet.

• Place the sweet potatoes cut-side down and roast for minutes, or until fork-tender and lightly browned.
• These additional foods should be seen as a supplement to potatoes for their nutritional content.
• Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women.
• Additionally, sweet potatoes can help reduce calorie intake when used as a substitute for higher-calorie sides like regular potatoes or white rice.
• 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.
• I cube them up, toss with a tiny bit of olive oil and herbs (rosemary is amazing), and roast them at 400°F for about 25 minutes.

This means the carbs are released slowly into your bloodstream; you avoid the rapid spike and drop you get with high-GI foods. So if you’re interested in eating sweet potatoes on keto or you’re looking for keto alternatives, read on. This post will talk about the nutritional value of sweet potatoes while showing you how you can emulate the taste of sweet potatoes and stay in ketosis. These keto sweet potato and turkey meatballs are flavorful and versatile, making them a great addition to your low-carb meal planning.

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They’re versatile, vibrant, and delicious, and the health benefits of sweet potatoes are many. They are packed with essential nutrients, making them a valuable part of your diet. Learn all the ways that sweet potatoes can help your body, according to a nutrition expert, along with chef-approved ways to enjoy sweet potatoes at home.

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Now I stick to a small portion (1/2 cup) if eating 1-2 hours before exercise, or a full serving if I have 2-3 hours to digest. Sweet potatoes can either boost or curtail weight loss, if that’s your goal, depending on how you enjoy them. Keep in mind that eating too much of just about any food can contribute to weight gain. Weight management happens in the context of what else you’re eating and how much you’re moving. Sweet potatoes can have a GI as low as 46 when boiled for 30 minutes, or as high as 94 when baked for 45 minutes. However, know that this data is based on a small study in only 10 adults (16, 22).

Can I eat sweet potatoes on a low-carb diet?

The “classic” white potato belongs to the nightshade family (Solanaceae) and has white flesh with an earthy taste. Sweet potatoes are members of the morning glory family (Convolvulaceae) and often have a bright orange hue with a naturally sweet flavor. Crock pot ham cauliflower “potato” stew is another popular dish amongst keto and low-carb dieters. Sweet potatoes also have a good amount of potassium, offering 12 percent of your daily requirements, alongside trace amounts of vitamins B6, C and magnesium. The amount of time that it will take you to get back into ketosis after the high carb day depends on the person and how long you’ve been following the keto diet. Even though eliminating these food groups will help you stay in financialcontent com ketosis, limiting carb intake shouldn’t be your only focus when constructing your meals.

Promotes gut health

Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons. This loaded cauliflower casserole is the perfect keto-friendly holiday side dish. Feel free to make it ahead of time, and when your family comes over, you can place it in the oven and heat it up.

To maximize the weight loss benefits of sweet potatoes, it’s essential to prepare them in a way that minimizes added calories. Baking, boiling, or roasting sweet potatoes are healthier options compared to frying, which can add a significant amount of calories and fat. Additionally, sweet potatoes can be paired with other weight loss-friendly foods, such as lean proteins, healthy fats, and non-starchy vegetables, to create a balanced and satisfying meal. Sweet potatoes can be a valuable addition to a weight loss diet due to their high fiber and water content, which can help promote feelings of fullness and satiety. The fiber in sweet potatoes can also help slow down digestion, reducing the likelihood of overeating and supporting healthy blood sugar levels. Furthermore, sweet potatoes are relatively low in calories, with a medium-sized sweet potato containing approximately 100 calories.

They Improve Heart Health

Studies have found that anthocyanins (found in sweet potatoes) have an anti-inflammatory response on the eye surface and can treat eye disease, including dry eye syndrome. “Blending cooked, cubed sweet potato into smoothies is a great way to add a plethora of nutrients,” she told Health. Stuffing your tubers with minimally processed foods will bring the most benefits—research shows a diet of mostly whole foods improves cardiometabolic health and promotes weight loss.

Yes, it is okay to eat sweet potatoes at night if you are not concerned about consuming carbohydrates for dinner. Our website includes many delicious, healthy recipes that include sweet potatoes. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Nutritional Powerhouse

Learn the science-backed benefits and delicious ways to enjoy this superfood. Sweet potatoes can be a nutritious and easily digestible food for individuals with digestive issues, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). They are low in FODMAPs (fermentable oligo-, di-, and mono-saccharides, and polyols), which are types of carbohydrates that can be difficult for some people to digest. Additionally, sweet potatoes are rich in fiber, which can help promote regular bowel movements and support the growth of beneficial gut bacteria. However, it’s essential to introduce sweet potatoes into the diet gradually and in small amounts to monitor tolerance. Sweet potatoes also have a lower glycemic index, meaning they raise blood sugar more gradually than white potatoes.

Sweet Potatoes for a Low-Carb Diet

However, white potatoes are higher in potassium, whereas sweet potatoes are higher in vitamin A. You may enjoy both types as part of a balanced diet, alongside lean proteins, vegetables, and healthy fats. Avoid eating high-carb, processed foods like sweet potato chips on a keto diet.

Here are five ways sweet potatoes can help you lose weight.

Sweet potatoes are considered a “superfood,” not a scientific term but a word used to describe foods packed with nutrition. It’s best to avoid highly processed refined carbohydrates, alcohol, saturated fats, and sugary drinks. Water, plain coffee, and plain tea are the only https://www.cdc.gov/nutrition/features/healthy-eating-tips.html beverages allowed on the potato diet. It is important to stay hydrated, so plenty of water is encouraged while on and off the potato diet.

High in antioxidants

It’s packed with protein and healthy fats, providing a satisfying meal that will keep you energized throughout the day. Vitamin E, in particular, can reduce cell damage, lower inflammation, and support immune function, all of which are key for reducing the risk of disease. The tubers also contain vitamin C, an essential nutrient and antioxidant that’s important for immunity and supporting healthy skin, per Snashall. If you live with diabetes or another health condition that affects blood sugar, sweet potatoes can be a smart choice.