5 Reasons Sweet Potatoes Help In Weight Loss

5 Amazing Reasons Sweet Potatoes Help In Weight Loss

You love potatoes? Are you on a mind to loss weight? You must switch to sweet potatoes. As they are not healthy enough and easy cook but also aid weight loss. How ? Well, give a read this post to rest. Swipe up.

What Is The Sweet Potato Diet?

The sweet potato diet, as name suggests requires you to incorporate sweet potatoes into your diet. You must also consume many other fat burning foods such as veggies, yogurt and high fiber foods. Now follow this diet for three days. At the end of this third day you will see a difference into your appearance as you may lose for about 4 pounds. Find out the next.

How Sweet Potatoes Aid Weight Loss

Its a real puzzle why potatoes are considered fattening and sweet potatoes as slimming but if you look on following reasons. Here what you need to know more about.

1. Low In Calories

Sweet potatoes are low in calories-100 grams contain for about 86 calories and about 100 calories per serving but 100 grams of peeled potato will contain 110 calories or 400 calories per serving. Clearly consuming sweet potato which will keep your calorie consumption in check and your taste buds alive. When you follow the sweet potato diet which will not feel restricted.

2. High Fiber Content

Sweet potatoes are rich in dietary fiber. Dietary fiber aids weight loss by forming a gel like mesh into the stomach which will make feel full and prevents you from overheating. This also encapsulates the fat molecules and prevent fat absorption which promotes stool movement in colon which aids the good gut bacteria production and hence consuming dietary fiber rich sweet potatoes improves digestion, metabolism and excretion which leads to weight loss.

3. Low Glycemic Index

A glycemic index indicates how the food affects the blood glucose levels after consuming it. GI is high which means that the food causes a spike at the blood sugar levels, which will lead to obesity, diabetes, etc.

But the dicey part about GI changes depending on the way you cook food. Example, boiled sweet potatoes have low GI of 44 but when you microwave them, GI changes to 94. You must keep it in mind when you cook sweet potatoes.

4. High Water Content

High water content in sweet potato is one of the main reason for its being an effective one for weight loss aiding food. Dehydration helps to decrease down your metabolism. When consuming sweet potatoes which helps to rehydrate your increase in metabolism. This prevents your body from accumulating fat which balances the internal pH and flushes away toxins. Water and fiber from sweet potato which will keep satiated for long duration.

5. Antioxidant Property

Orange or purple hue in sweet potatoes which indicates the presence of anthocyanins or carotenoids. Phytochemicals are antioxidants. Sweet potatoes which contain many other antioxidants such as zinc/copper superoxide dismutase, sporamins and catalase. Antioxidants which will help to protect body from preventing DNA mutation by harmful oxygen radicals. Less number of oxygen radicals into the body, reduces your stress or inflammation levels which in turn aids weight loss.

These are the reasons why sweet potatoes are recommended for weight loss. But what about their carb content? Let’s find out in the section below.

What About The Carbohydrate Content In Sweet Potatoes?

Here’s the fact – 1 ounce of sweet potato contains 5 g carbs.

Carb content of any food can be intimidating when it comes to weight reduce. Since sweet potatoes are close to white potatoes, you can now assume their carb content is high enough. These are good carbs which can be easily digested by humans. This indicates the sweet potatoes will not spike blood glucose levels.  they are low GL (glycemic load) foods – the GL of sweet potatoes is 11. The GL is calculated by multiplying the glycemic index (GI) of a food with the number of carbs in 1 gram of that food.

Sweet Potato Diet Plan For Weight Loss

The sweet potato diet must be followed for three days. This will help you to detox, lose water weight, start mobilizing the fat, and feel amazing. Here’s what you’ve got to do.


1 boiled egg + 1 boiled sweet potato + 1 cup green tea
1 boiled sweet potato + 3 oz grilled fish or chicken + 1 cup yogurt
1 boiled sweet potato + 3 oz grilled fish or chicken + 1 cup yogurt

Day 2

1 boiled sweet potato + 2 egg white omelets + 1 cup black coffee
Mushroom, greens, and boiled sweet potato salad with light dressing + 1 cup buttermilk
1 boiled sweet potato + blanched broccoli + 3 oz grilled fish/chicken/tofu

Day 3

1 boiled sweet potato + 4 almonds + 1 cup green tea + 1 banana
Sweet potato soup + 1 wheat bread toast + 1 cup yogurt
Mashed sweet potato + blanched peas and cauliflower + grilled mushrooms

Following all the three-day sweet potato diet plan which will definitely get your metabolism going and help you decrease a few pounds. Find out in the next section.

Role Of Exercise While You Are On The Sweet Potato Diet

Exercising is one of the main thing to decrease weight loss. Working out not only helps to mobilize the fat by creating a negative energy balance which will make you stress free. When you work out and follow on active lifestyle which helps to improve muscle power, brain function, lung capacity and heart health by protecting you from various health problems.
You must workout cardio, strength training, yoga, and meditation to keep you interested in the workout routine. You must also opt for dancing, running or swimming

When you are on this diet, most of it will contain sweet potatoes. But you can also add some other healthy foods to prevent your taste buds from falling asleep. Here’s is a list of foods you can consume.

Foods To Eat While You Are On The Sweet Potato Diet

  • Veggies – Broccoli, beetroot, celery, parsnip, Brussels sprouts, cabbage, lettuce, carrot, cauliflower, spinach, kale, collard greens, radish greens, rocket spinach, and radish.
  • Fruits – Apple, banana, kiwi, grapes, pineapple, peach, plum, papaya, watermelon, and muskmelon.
  • Protein – Chicken breast, ground turkey, mushroom, tofu, fish, eggs, beans, and legumes.
  • Dairy – Full-fat milk, full-fat yogurt, goat cheese, and buttermilk.
  • Nuts And Seeds – Almonds, walnut, macadamia nuts, pine nuts, sunflower seeds, melon seeds, chia seeds, flax seeds, and pumpkin seeds.
  • Beverages – Water, coconut water, freshly pressed fruit/vegetable juice, homemade smoothies, green tea, herbal tea, detox drinks, and black coffee.
  • Herbs And Spices – Cilantro, dill, fennel, rosemary, thyme, sage, bay leaf, cinnamon, nutmeg, mace, turmeric, coriander, cumin, and mustard.

There also a few foods that you must avoid. Here’s the list.

Foods To Avoid While You Are On The Sweet Potato Diet

  • Sugary foods
  • Processed foods
  • Bottled or canned foods
  • Energy drinks
  • High GI foods

How To Prepare Sweet Potato In A Healthy Way

Here are the best ways to prepare sweet potato in a healthy way:

1. Mashed Sweet Potato

Make delicious mashed sweet potato the same way mashed with white potato. Now use low fat cream instead of full fat cream. You can now add some peas and many other boiled veggies to make taste even better.

2. Have it in Smoothies

You can have sweet potatoes in smoothies. Make a banana and sweet potato smoothie and add chia seeds to it for delicious and proteinaceous.

3. Oven Baked Sweet Potato Wedges

Just cut the sweet potato into small pieces, sprinkle some salt and pepper, drizzle olive oil over it, and bake them. Amazing sweet potato wedges to satiate your hunger – hot and ready!

Now let’s check how sweet potatoes help for Weight Loss

Sweet Potato Recipes For Weight Loss

1. Apple Cinnamon Sweet Potato Waffles

  • 1 sweet potato, spiralized
  • 1 apple
  • 1 egg lightly beaten
  • 1 teaspoon cinnamon
  • Cooking spray
How To Prepare
  1. Now Preheat the waffle maker.
  2. Just spray a skillet with cooking spray. Toss up the spiralized sweet potatoes and cook it for 8 to 10 minutes until it become soft.
  3. In the same time, grate apple and toss the pieces into the medium sized bowl.
  4. Add cooked sweet potatoes, cinnamon and egg. Mix it well.
  5. Spray hot waffle iron with cooking spray and add half sweet potato mixture.
  6. Cook them for about 8 to 10 mins until sweet potatoes are golden brown.
  7. Serve it with your favorite toppings.

2. Sweet Potato Pancakes

  • 1 medium sweet potato cooked in the microwave or roasted in an oven until cooked through.
  • 1 1/2 cups whole wheat flour
  • 1 tbsp flax meal
  • 1/2 tbsp baking soda
  • 1 1/2 tbsp baking powder
  • 1/4 tbsp salt
  • 1 1/2 cups non-dairy milk
  • 1/2 cup applesauce
  • 1/2 cup orange juice
  • Cooking spray
How To Prepare
  1. Combine the flour, baking powder, baking soda, flax meal, and salt into a large bowl.
  2. Now use a food processor to combine the sweet potato, applesauce, orange juice, and non-dairy milk until you get a smooth mixture.
  3. Combine the dry and wet mixes together.
  4. Heat a griddle and spray cooking spray on to it.
  5. Pour one fourth cup of batter in center. Cook until its sides start to dry and bubbles appear on top.
  6. Flip pancake over and cook it on other side until its golden brown.
  7. Serve hot with maple syrup.

3. Sweet Potato Oatmeal

  • 1 cup mashed sweet potato
  • 1 1/4 cups almond, soy, or oat milk – divided
  • 1/2 cup rolled oats
  • 1/2 tbsp cinnamon
  • 1/4 tbsp freshly grated nutmeg
  • 1 tbsp chia seeds
  • Stevia to taste
  • 1/2 tbsp pure vanilla extract
  • 2 tbsp toasted chopped pecans
  • 1 tbsp maple syrup
How To Prepare
  1. Now blend up the mashed sweet potato, 1/4 cup soy or almond milk, cinnamon, and nutmeg into a blender. Pour the mixture into a container and refrigerate.
  2. Into another container, combine rolled oats, 3/4 cup soy or almond milk, chia seeds, stevia, and vanilla extract. Refrigerate it overnight.
  3. Into the morning, layer up the sweet potato and oats mixture into a container.
  4. Top up with the chopped pecans and maple syrup.

These are a few recipes you can now try. Find out next.

Other Health Benefits Of Sweet Potatoes

  • Excellent Source Of Vitamin A

Sweet potatoes are rich source of vitamin A in form of beta-carotene. Vitamin A is one of the main for bone growth and repair, eyesight, skin, etc

  • Rich In Vitamin C

Vitamin C is a natural immunity booster. And 100 g of sweet potato contains about 2.4 mg vitamin C.

  • Full Of Antioxidants

Its mentioned before, sweet potatoes are loaded up with antioxidants which help scavenge the harmful oxygen radicals and prevent DNA mutation. This helps keep to make body functions running normally, thereby promoting your overall health.

It is clear that sweet potatoes are really good for you. But are there any side effects? Find out below.

Possible Side Effects

Here are the possible side effects of consuming sweet potatoes.

  • Kidney Stones – A high amount of oxalates in sweet potatoes which can lead to kidney stone formation.
  • Stomach Pain – A type of sugar so called mannitol is present in sweet potatoes which will can cause stomach pain and bloating.
  • Blood Glucose Spike – Though sweet potato  which has low GI and GL, baked sweet potatoes have a higher GI. This will lead to blood sugar spikes, and therefore, diabetics should avoid consuming baked sweet potatoes.

Expert’s Answers For Readers’ Questions

Are sweet potatoes poisonous when raw?

Yes. Do not consume them raw.

Can I eat sweet potato during early pregnancy?

Sweet potatoes are rich in vitamin A, and during pregnancy, most women are advised to increase their vitamin A intake by 15-40%. So, yes, you can consume sweet potatoes during pregnancy. But consult your doctor before you do so.

Is a boiled potato good to eat at night for weight loss?

Yes, you can consume boiled sweet potato at night.

Post Author: Cookingmanna

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