Sweet potatoes are considered a healthier alternative to potatoes. With its melt in your mouth, its sugary pulp and its delicious flavor, this winter veggie is a healthy way to satisfy your carb cravings. Sweet potatoes are vibrant and delicious root vegetables that are highly nutritious and packed with health benefits. They are high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain, and are also incredibly high in beta-carotene, which is converted to vitamin A to support good vision and your immune system.
- Why sweet potatoes are the best food for weight loss
- Benefits of sweet potato for weight loss
- Other health benefits of sweet potatoes
- Side effects of eating sweet potatoes
- Some of the different ways to enjoy sweet potatoes
- Sweet potatoes: nutrition facts and health benefits
- Sweet potatoes vs regular potatoes
Why sweet potatoes are the best food for weight loss
- Sweet potatoes have fewer calories than potatoes. So having a medium baked or roasted sweet potato as a snack may not affect your weight loss goals.
- Sweet potatoes are loaded with fiber, especially when served with the skin. Dietary fiber tends to absorb water helping you stick to a calorie-restricted diet. Regular potatoes are low in fiber, which makes them less healthy than their counterparts.
- Sweet potatoes are known to reduce appetite. According to the research, sweet potatoes have the ability to shrink fat cells.
- Sweet potatoes are rich in important nutrients that can help you stay healthy as you lose weight.
- They are considered low-glycemic foods that do not cause an instant spike in blood sugar levels, helping to maintain weight efficiently. An unstable blood glucose level can lead to diseases such as obesity and diabetes.
- The high water content in sweet potatoes makes them ideal for weight loss. Dehydration slows down your metabolism, leading to weight gain and other health problems. Consuming sweet potatoes helps to rehydrate cells and stimulate metabolic activity in the body. This helps to prevent your body from accumulating fat, balance the natural pH levels, and flush out toxins.
Benefits of sweet potato for weight loss
Sweet potatoes are rich in fiber
Sweet potatoes are an excellent source of fiber. Not only do they help you lose weight, but they are also a great food for diabetics. The dietary fiber present in vegetables is bulky, which means that it takes up a lot of space in the belly, which keeps it fuller for a long time, thus avoiding overeating. It further reduces the chances of high calorie intake and possible weight gain.
Super low calorie foods
One of the key rules for losing weight is consuming low calorie foods. Sweet potatoes are relatively low in calories which can make a good snack when you’re hungry. This does not mean that you fry it and enjoy it; instead choose to broil or broil it to ensure healthy weight loss.
It has high water content
It is super hydrating; like fiber as water takes up a lot of space in the stomach, making you feel fuller for a long period of time. Therefore, the more water-rich foods you consume, the lower your chances of overeating or bingeing on fried snacks.
Has a low glycemic index
A food that has a high glycemic index can cause a spike in blood sugar, which has been associated with causing obesity, diabetes, and other health problems. Fortunately, sweet potatoes have a low glycemic value which makes them safe for people looking to lose weight and people with diabetes.
Other health benefits of sweet potatoes
Help control diabetes
They contain slow-release carbohydrates and the hormone adiponectin, a combination that helps keep blood sugar levels stable. Consult a doctor before adding these delicacies to your daily diet.
Supports healthy vision
A single sweet potato produces more than one day of beta-carotene. This is a compound that the body converts to vitamin A once it enters the body. Vitamin A is known to be beneficial for eyesight and maintains eye health.
Combat the effects of stress and strengthen the brain
The high levels of potassium in sweet potatoes are vital for keeping your heart rate up and fighting the effects of stress. Brain function is also supported by the presence of antioxidants in sweet potatoes, which can aid learning and memory.
Nourish the skin
Can help beat heart disease
Sweet potatoes can be an effective ingredient in keeping cholesterol at bay. This is also a direct result of weight loss, which is favored by the sweet potato. Also, sweet potato is known to lower the cholesterol content in the body and eliminate the amount of fat cells present.
It can help fight cancer
The risk of cancer is reduced by the presence of carotenoids in sweet potatoes. Several antioxidants in sweet potatoes are also known to facilitate the battle against cancer. Purple sweet potatoes are especially known for slowing the growth of cancer cells in several studies.
Use of sweet potatoes in your daily diet to lose weight
Steaming or boiling, rather than grilling, preserves slow-release carbohydrates and essential nutrients. Add leftover or steamed sweet potatoes and sliced red bell peppers to arugula or spinach. Dress up with healthy condiments; cut cheese and high-calorie foods out of salads.
Side effects of eating sweet potatoes
There are no known side effects from eating sweet potatoes, but again, it is recommended to eat them in moderation. Also, people with a history of kidney stones are advised not to eat too much of the vegetable as it contains oxalate, which is known to contribute to the formation of calcium oxate kidney stones. It is always best to consult a dietitian or nutritionist before adding too much sweet potato to your diet to be on the safe side.
So, what are you waiting for? Take any sweet potato recipe you like and enjoy! The benefits this humble vegetable offers are abundant and make it worthy of the ‘superfood’ label it so rightly deserves. The sweet potato really is the perfect companion on your weight loss journey!
Some of the different ways to enjoy sweet potatoes
- Sweet potato chips: peeled, finely sliced and baked or fried.
- French fries: peeled, cut into wedges or match sticks, and baked or fried.
- Sweet potato toast: Cut into thin sliced, toasted and topped with toppings like nut butter or avocado.
- Sweet potato puree: peeled, boiled, and mashed with milk and seasonings.
Nutrition facts and health benefits
The sweet potato is an underground tuber. It is rich in an antioxidant called beta-carotene, which is very effective in raising vitamin A levels in the blood, especially in children. Sweet potatoes are nutritious, high in fiber and can be eaten boiled, baked, steamed or fried.Sweet potatoes are usually orange in color, but they are also found in other colors, such as white, red, pink, purple, yellow, and purple.
Sweet potatoes vs regular potatoes
Many people substitute sweet potatoes for regular sweet potatoes, believing that sweet potatoes are the healthiest option.
Both potatoes are good sources of vitamin C and potassium, but sweet potatoes provide excellent amounts of beta carotene, which your body can transform into vitamin A.
Regular potatoes can be more filling, but they can also contain glycoalkaloids, compounds that can be harmful in large amounts. Due to their fiber and vitamin content, sweet potatoes are often considered the healthiest option between the two.
Do not eat more than 3 medium-sized sweet potatoes a day. If you want to have it mashed, steamed, toasted or added to dishes such as soups, stews, salads or curries. The 80g serving of boiled sweet potato contains 0.2g of fat, which is just 3% of the actual dietary level recommended by health experts.