Anyone ignoring this fact will see you “kicked out” of ketosis and derail your weight loss plans. Sweet potatoes are Paleo, and for most people, offer many health benefits. They’re high in fiber, vitamins, and other healthy compounds that contribute to eye health, gut health, and more. Purple sweet potatoes come with their own set of benefits, so be sure to grab those when you see them, too. Enjoy all types of sweet potatoes in moderation as part of a healthy diet. Sweet potatoes are Paleo and have health benefits for most people.
High In Dietary Fiber
Therefore, this filling and satisfying root dish will keep your hunger pangs at bay. Potatoes are an excellent source of fiber, vitamins, and minerals, and proponents of the potato diet believe you can lose about a pound per week. Potatoes and sweet potatoes are sources of key nutrients that support overall health.
If you plan on following a diet loosely inspired by the potato diet, consider adding healthy fats like nuts, seeds, and avocado. The variety of potatoes allowed depends on the version of the potato diet you follow. If you follow a more lenient version, other varieties, such as yellow, red, and sweet potatoes, are also allowed. Sweet potato carbs are considered “healthy.” This is because sweet potatoes have a low GI (Glycemic Index) score, only clocking in at about 46.
Fiber
As we’ve mentioned, sweet potatoes are a great source of vitamin A as well as beta-carotene. Look for them at farmers markets or Asian specialty stores from September unimeal app through April to take advantage of the purple and white sweet potatoes nutrition. For example, extracts from purple sweet potatoes have been found to suppress the growth of colon cancer cells in humans by reducing oxidative stress and inflammation. Not only that, but sweet potatoes also contain important antioxidants that can contribute to vision health as well. Beta-carotene, vitamin C and vitamin E, for example, have been shown to slow the progression of age-related macular degeneration, a condition that can result in vision loss. Fiber slows the absorption of sugar to help prevent spikes and crashes in glucose levels.
Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. As it turns out, carrots aren’t the only vegetables that are good for your eyes. Sweet potato offers vitamin A, lutein, zeaxanthin, and beta-carotene, a compound that turns to vitamin A in the body. Together, “they most commonly work to help prevent cell damage, which can lead to worsenedeyesight,” explains Snashall. While they may be sweet as dessert, these power-packed vegetables are loaded with benefits.
Sweet Potatoes
Complex carbs pack more nutrients than simple and refined carbs — the ones you’ll find in foods like white bread or table sugar (2, 3, 4). Slice sweet potatoes thinly, season with olive oil and spices, and bake until crispy. Though your serving might depend on what your health goals are, Alana Kessler, RD, says that a proper serving may be comparable to a clenched-fist worth of sweet potatoes. You can microwave them for 8 to 10 minutes, turning them over halfway through. Or you can cut the potatoes into 1-inch pieces and allow them to sit in a rolling boil for 15 to 20 minutes. It’s best to use them within a week to get the most out of their nutrients.
The Role of Sweet Potatoes in Supporting Immune Function
Ultimately, the choice between the two comes down to personal preference. “Both can be part of a balanced diet,” says Pace, because they both offer unique nutritional benefits. Other vegetables — as well as fruits, whole grains, and legumes — are examples of other foods rich in complex carbs (1). Always consult your doctor before making any significant changes to your eating plan, especially if you have any underlying health conditions or dietary restrictions. The sweet potato[1] is a root vegetable native to Central and South America.
🔍 Nutrient breakdown
Compared to many vegetables, sweet potatoes are rich in carbohydrates, containing around 9 grams of sugar in a medium-sized spud. But if you’re looking to reduce a potential blood sugar spike—especially if you have prediabetes or type 2 diabetes—boiling https://www.cdc.gov/nutrition/features/healthy-eating-tips.html them may help, said Seema Shah, MPH, MS, RD. The fiber content in sweet potatoes helps with digestion and promotes a feeling of fullness.
They reduce levels of the hunger hormone ghrelin, increase the production of hormones such as cholecystokinin that make you feel full, and help slow down digestion (22). The creator of this eating plan created a 14-day menu that required participants to replace all their carbohydrates with sweet potatoes. Are you looking for a tasty food option to support your weight loss goals? There are other ways these veggies can be an advantage to your weight loss mission. In the infographic below, we have listed the major reasons sweet potatoes can help with weight loss. The sweet potato diet, as the name suggests, requires you to incorporate sweet potatoes into your diet.
Keto Sweet Potato and Shrimp Skillet
You know what tripped me up the most when I started incorporating sweet potatoes into my weight loss journey? ” Well, I’ve learned a thing or two since then about smart portioning and timing. If you’re looking for a new ingredient in your soups and stews, Smolen says to add sweet potatoes because they contribute a nice heartiness in addition to nutrients and extra fiber. It’s no surprise that sweet potatoes are, well … sweet, as the name suggests.
Chains Serving the Best Pot Roast Dinners
It is similar to the filling of a sweet potato pie and can be served with an optional whipped cream or marshmallow fluff topping. Toss the sweet potato cubes with olive oil, salt, and pepper in a large bowl. Arrange the potatoes in a single layer on the prepared baking sheet. Roast them in the oven for about 20 minutes, turning them halfway through, until they are lightly browned and crispy on the outside, and tender on the inside. Toss the sweet potato cubes with olive oil and spread them on a sheet pan. Roast at 425 degrees Fahrenheit for about 20 minutes, or until they are tender and starting to brown.
Promotes better eye health
Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) “Food as Medicine” course. She is past chair of the ACLM’s registered dietitian member interest group, secretary of the women’s health member interest group, and nutrition faculty for many of ACLM’s other course offerings. Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. Dulce de batata is a traditional Argentine, Paraguayan and Uruguayan dessert, which is made of sweet potatoes.
Mental Health and Weight Loss
In China, sweet potatoes, typically yellow cultivars, are baked in a large iron drum and sold as street food during winter. In Korea, sweet potatoes, known as goguma, are roasted in a drum can, baked in foil or on an open fire, typically during winter. The nutritional profile of sweet potatoes translates into a range of health benefits, from supporting immune function to potentially reducing the risk of certain cancers.
- From simply enjoying a microwaved sweet potato with minimal effort required to baking, roasting, sautéing or boiling your sweet potatoes, the possibilities are limitless.
- Sweet potatoes are also used in the distillation of a variety of Soju.
- Beneath their earthy jackets lie numerous nutrients, including high amounts of vitamin A, vitamin C, fiber, and manganese.
- The Spud Fit Challenge is a more lenient variation of the potato diet created by Andrew Taylor.
- Instead, it is better to reduce your overall calorie intake and exercise regularly.
- Around 130g of raw sweet potatoes contain 26 grams of carbs, but when you boil or fry them, this number jumps to 41 grams.
They are a staple food in many parts of the world and are known for their sweet, nutty flavor and soft, fluffy texture. Sweet potatoes are a rich source of essential vitamins, minerals, and antioxidants, making them a nutritious addition to a healthy diet. They are also relatively low in calories and high in fiber, making them a great choice for those looking to lose weight. Let’s get real about why sweet potatoes are such rock stars for weight loss.
Paleo Diet Meal Plan: Foods To Eat & A Sample Paleo Menu In 2025
Potatoes are significantly higher in carbs than vegetables like cucumbers, tomatoes, and zucchini, or leafy vegetables, says Elizabeth Huggins, RDN at Hilton Head Health. Even though sweet potato fries are a popular dish, people don’t typically overeat sweet potatoes as they might with white potatoes. Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They’re generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes, so check out Our 20 Most Popular Sweet Potato Recipes of All Time to get inspired. Potatoes and sweet potatoes contain roughly the same amount of carbohydrates, calories, and protein, so one is not healthier than the other.
