Do you ever feel like losing weight is a daunting task that means giving up all the delicious foods you love? Fear not! You can still have your cake and eat it too (figuratively speaking, of course) with the tasty sweet potato. Not only is it a delicious and versatile ingredient, but it's also packed with nutrients that can help you shed those pesky pounds. So, let's dig into the sweet potato's weight-loss superpowers.
Sweet potatoes are a great addition to any weight loss plan. They are low in calories and high in fibre, which helps you feel fuller for longer periods. Sweet potatoes are also a good source of complex carbohydrates, which provide sustained energy and prevent overeating. Additionally, they are rich in vitamins and minerals, such as vitamin A, vitamin C, and potassium, that are essential for a healthy metabolism and overall well-being.
Sweet potatoes, scientifically known as Ipomoea batatas, are a variety of root vegetables that are rich in essential nutrients. They are an excellent source of complex carbohydrates, which comprise more than three sugars, including fibre. In comparison to simple and refined carbohydrates such as white bread and table sugar, complex carbohydrates are more nutrient-dense.
How to eat sweet potato for weight loss?
Sweet potatoes are a great food choice for those looking to lose weight. They are packed with nutrients, low in calories, and can be prepared in a variety of ways. Here are some tips on how to eat sweet potatoes for weight loss:
Baked Sweet Potatoes:
- One of the simplest ways to eat sweet potatoes is to bake them.
- Simply wash and pierce the sweet potato with a fork, then bake it in the oven at 400 degrees Fahrenheit for 45-60 minutes, until it is soft and tender.
- You can eat the sweet potato as is or add toppings like cinnamon, honey, or a small amount of butter for added flavour.
Mashed Sweet Potatoes:
- Another great way to eat sweet potatoes is to mash them.
- Boil or steam the sweet potato until it is soft and tender, then mash it with a fork or potato masher.
- Add a small amount of salt, pepper, and olive oil for flavour.
Sweet Potato Fries:
- Instead of traditional French fries, try making sweet potato fries.
- Cut the sweet potato into thin slices, and toss them with olive oil and your favourite seasonings
- Then bake in the oven at 400 degrees Fahrenheit for 20-25 minutes, flipping them halfway through.
Sweet Potato Toast:
- For a creative twist on traditional toast, try using sweet potato slices as the base.
- Cut the sweet potato into thin slices, then toast them in the toaster or oven.
- You can top them with your favourite toppings like avocado, eggs, or nut butter.
Sweet Potato Soup:
- Make a healthy and hearty soup by blending cooked sweet potatoes with vegetable broth and your favourite seasonings.
- You can add other vegetables like carrots, onions, and celery for added flavour.
5 Sweet potato Benefits for weight loss
Sweet potatoes are an excellent addition to a weight loss diet due to their various health benefits. Here are some of the benefits of sweet potatoes for weight loss:
Sweet potatoes are low in calories, making them an excellent choice for those looking to lose weight. One medium-sized sweet potato contains around 100-120 calories, making it a great alternative to higher-calorie foods.
High in fibre:
Sweet potatoes are an excellent source of fibre, which helps you feel full for longer periods. This can help you avoid overeating and snacking between meals, aiding in weight loss. Viscous soluble fibre is present in sweet potatoes, which has a gel-like consistency that slows down the digestive process in your tract.
Rich in nutrients:
Sweet potatoes are packed with essential vitamins and minerals, including vitamin A, vitamin C, potassium, and iron. These nutrients can help improve overall health and well-being, which is important when trying to lose weight.
Low glycemic index:
Sweet potatoes have a low glycemic index, which means they are digested slowly and do not cause a rapid spike in blood sugar levels. This can help regulate blood sugar levels and prevent cravings for sugary foods, which can be detrimental to weight loss goals.
Sweet potatoes are a versatile food that can be used in a variety of recipes, making it easy to incorporate them into your diet. They can be roasted, baked, mashed, boiled, or added to soups and stews.
100 gm sweet potato calories
There are approximately 86 calories in 100 grams of sweet potato. However, the calorie count can vary slightly depending on factors such as the cooking method and the type of sweet potato. Additionally, sweet potatoes are considered a nutrient-dense food and are rich in vitamins, minerals, and fibre, making them a healthy addition to a well-balanced diet.
Is sweet potato good for weight loss?
Yes, sweet potato is a good food to include in a weight loss diet. Sweet potatoes are low in calories, high in fibre, and have a low glycemic index, meaning they won't cause a rapid spike in blood sugar levels. The fibre in sweet potatoes can also help you feel fuller for longer, reducing your overall calorie intake. Additionally, sweet potatoes are a good source of vitamins and minerals, making them a nutritious addition to any diet.
Is boiled sweet potato good for weight loss?
Yes, boiled sweet potato is good for weight loss. Boiling sweet potatoes can help to retain their nutrients and reduce the overall calorie content of the dish. Additionally, boiled sweet potatoes are a good source of fibre and have a low glycemic index, which means they can help you feel full for longer periods and regulate blood sugar levels. As part of a balanced diet and exercise regimen, boiled sweet potatoes can be a healthy and satisfying addition to your meals.
Best time to eat sweet potato
The best time to eat sweet potatoes depends on your personal preferences and schedule. However, there are a few things to consider when deciding when to include sweet potatoes in your diet:
Before or after exercise:
Sweet potatoes are a great source of carbohydrates, which can provide energy for your workouts. Eating sweet potatoes before or after exercise can help fuel your body and aid in recovery.
As a snack:
Sweet potatoes can make a healthy and filling snack option. You can bake or microwave a sweet potato and eat it as is, or add toppings like cinnamon, nut butter, or yoghurt for extra flavour.
As a meal:
Sweet potatoes can be included in meals like salads, soups, stews, and stir-fries. They can add flavour, texture, and nutrients to your meals.
As a side dish:
Sweet potatoes can be served as a side dish with proteins like chicken, fish, or tofu. They can also be paired with other vegetables for a nutritious and satisfying meal.
Sweet potatoes are an excellent addition to a weight loss diet due to their low-calorie content, high-fibre content, and rich nutrient profile. Eating them in moderation and incorporating them into meals throughout the day can help you feel full, satisfied, and energized while also supporting your weight loss goals. Plus, with their delicious flavour and versatility, there are countless ways to enjoy sweet potatoes in your meals. So go ahead and add this tasty and nutritious root vegetable to your diet and watch the pounds start to drop off!
Do sweet potatoes burn belly fat?
Sweet potatoes can help promote weight loss and may indirectly contribute to reducing belly fat. This is because they are low in calories, high in fibre, and have a low glycemic index, which helps regulate blood sugar levels and reduce cravings. However, there is no evidence to suggest that sweet potatoes have any specific properties that target belly fat specifically.
Can I eat sweet potato every day on a diet?
Yes, sweet potatoes can be eaten every day on a diet in moderation as they are a good source of nutrients and fibre.
Is rice or sweet potato better for weight loss?
Both rice and sweet potato can be included in a weight loss diet, but sweet potato is generally considered a better option as it has more fibre and nutrients.
- Joanne Slavin, Apr 2013, Fiber and Prebiotics: Mechanisms and Health Benefits
- Remya Mohanraj, Subha Sivasankar, Jul 2014, Sweet potato (Ipomoea batatas [L.] Lam)--a valuable medicinal food: a review