What Is Sweet Potato Diet?
The sweet potato diet, as the name suggests, requires you to incorporate sweet potatoes into your diet. It also includes other fat-burning foods – like yogurt and vegetables- and high-fiber foods.
How Sweet Potatoes Aid Weight Loss
Low In Calories
Sweet potatoes are surprisingly low in calories (1). One sweet potato (5”, 130 g) contains only 112 calories. One of the main factors that affect weight loss is maintaining a negative energy balance. This means you need to consume fewer calories and burn more. Two sweet potatoes have around 250 calories. Therefore, they will fill you up and keep your hunger pangs at bay.
High In Dietary Fiber
Sweet potatoes are rich in dietary fiber. One sweet potato (130g) provides around 4 g of fiber (1). Dietary fiber aids weight loss by forming a gel-like mesh in the stomach. This makes you feel full, curbs hunger and prevents you from overeating (2). Purple sweet potato starch can be used to produce resistant starch (RS) (3). A study conducted on rats found that resistant starch escapes digestion and gets fermented in the gut. This releases short-chain fatty acids that stimulate the secretion of peptide hormones that regulate satiety and help you cut down on your calorie intake, thus aiding weight loss (4).
Energy-Rich Good Carbs
Carbohydrates should not be ignored totally. They provide the energy to do various functions (5). To expend the calories you consume, you should have enough energy to walk around, take the stairs instead of the elevator, and work out regularly. If your body is deprived of carbs, you will not have the energy to keep yourself active and healthy.
Low Glycemic Index
Glycemic index is a number given to food depending on the glucose spike it causes in the body after a meal. If a particular food causes a high blood glucose spike, it means it has a high glycemic index. This indicates that consuming too much of that food can cause type 2 diabetes and insulin resistance (6). Though sweet potatoes are sweet, they have a low glycemic index. The glycemic index of boiled sweet potato ranges from 44 to 61, of baked sweet potato is 94, and of roasted sweet potato is 82 (7). So, you can consume them without worrying about blood glucose spikes.
High Water Content
Sweet potatoes have a high water content (1). This is another reason they can aid in effective weight loss. Dehydration slows down your metabolism. Consuming sweet potatoes helps rehydrate your cells and kick-start metabolism. Lastly, a randomized control trial study showed a positive relationship between white sweet potato intake and improvement in anthropometric measurements (body weight, BMI, waist circumference, hip circumference, etc.) (2). It is clear now why we recommend going on a sweet potato diet for weight loss. Here’s a 3-day diet plan for you to get started.
Sweet Potato Diet Plan For Weight Loss
You should follow this diet plan for not more than 3 days. It is always advisable to eat balanced meals with controlled portions, exercise regularly, and sleep well to lose weight. Consult your dietitian if you want to follow a sweet potato diet under proper supervision.
DAY 1
Day 2
Day 3
It is important to consume home-made food to avoid hidden calories and to lose weight. Here are a few yummy sweet potato recipes you can try.
Healthy And Quick Sweet Potato Recipes
1. Mashed Sweet Potato
1 sweet potato, boiled 2 tablespoons sour cream 1 tablespoon olive oil ½ teaspoon freshly ground black pepper Salt to taste Cilantro for garnish A few walnuts for garnish
2. Sweet Potato Egg Boats
1 sweet potato, boiled and halved 2 eggs 1 large tomato, halved 1 teaspoon olive oil ½ teaspoon freshly ground black pepper Scallions for garnish
3. Sweet Potato Chilli
1 sweet potato, boiled and cubed ¼ cup kidney beans ¼ cup garbanzo beans 1 medium-sized red onion, chopped 2 medium-sized tomatoes, chopped 1 clove of garlic, grated 2 tablespoons olive oil 1 teaspoon cumin powder 2 teaspoons coriander powder ½ teaspoon paprika ½ teaspoon black pepper powder Salt to taste Cilantro for garnish
Other Health Benefits Of Sweet Potatoes
There are also some additional benefits of eating sweet potato which you cannot ignore:
Good For Eyesight And Skin
Sweet potatoes are rich sources of vitamin A (in the form of beta-carotene). Vitamin A is important for your bones, eyesight, and skin (8).
Boosts Immunity
Vitamin C is a natural immunity booster. A hundred grams of sweet potato contains about2.4 mg vitamin C (1). Vitamin C is an antioxidant that scavenges the harmful free oxygen radicals, thereby boosting your immunity (9).
Antidiabetic And Anticancer Properties
Sweet potatoes are loaded with antioxidants that scavenge the harmful oxygen radicals and prevent DNA mutation. This, in turn, prevents cancer cell growth and proliferation. It is also good for people with type 2 diabetes as it helps control blood sugar levels (10). Can you eat sweet potato on the potato diet? It is always better to choose sweet potatoes as an alternative to normal potatoes. The resistant starch and fiber in sweet potato make it a perfect food to curb your hunger and provide satiety. Do sweet potatoes cause weight gain? No, sweet potatoes are great for weight loss. Ensure that you practice portion control. Is it OK to eat sweet potatoes on a low-carb diet? Yes, you can eat sweet potato while on a low-carb diet if it is balanced in a proper way. Can you eat sweet potatoes every day? Yes. You can add sweet potatoes on a daily basis. It is a perfect snack to avoid binging and also provide the required fiber and nutrient amount. Is too much sweet potato bad for you? Too much of anything is bad for you. Consume no more than 3 medium-sized sweet potatoes per day. Is it OK to eat sweet potatoes at night? Yes, it is okay to eat sweet potatoes at night if you are not concerned about consuming carbohydrates for dinner. Which is healthier – potato or sweet potato? Potatoes and sweet potatoes contain roughly the same amount of carbohydrates, calories, and protein, so one is not healthier than the other. However, white potatoes are higher in potassium, whereas sweet potatoes are higher in vitamin A. So, take your pick accordingly. Why do bodybuilders eat sweet potatoes? Sweet potatoes are rich in carbohydrates and an excellent source of fuel for bodybuilders, especially before or after a workout session.
