Sweet potatoes and weight loss? Isn’t that an oxymoron? Not really! Very few of us are aware of the health benefits of sweet potatoes because potatoes have always been categorized in the ‘fat” family.
But sweet potatoes are loaded with nutrients that offer umpteen benefits. And, most of us would be surprised to know that sweet potato actually aids weight loss. Yes! You read it correct! Sweet potatoes are super helpful in weight loss!
It is a starchy food, but because of its rich nutrient contents, it is a super food too, especially for those who are on a weight loss journey. So how does sweet potato help in weight loss? Let’s find out!
To understand the weight loss properties of this tuber, it is important to know more about its nutritional value.
Serving Size: One Baked Potato (3 oz)
- Calories: 90
- Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 mg
- Carbohydrate: 21 g
- Protein: 2 g
- Dietary Fiber: 3 g
- Sodium: 36 mg
- Vitamin A: 19,218 IU
- Folic Acid: 6 mcg
- Pantothenic Acid: 1 mg
- Vitamin B6: <1 mg
- Vitamin C: 20 mg
- Vitamin E: 1 mg
- Calcium: 38 mg
- Magnesium: 27 mg
- Potassium: 475 mg
- Copper: <1 mg
- Manganese: 1 mg
- Carotenoids: 11,552 mcg
Sweet Potatoes For Weight Loss:
As is evident from the chart above, sweet potatoes are super nutritious. They are low in calories and high in dietary fibers and water content. Let’s understand how sweet potatoes benefits weight loss:
1. Low In Calories:
Sweet potatoes are low in calorie content. There are 100 calories per serving of this potato. Its calorie content is far less than white potatoes, which contain at least 400-500 calories per serving. Obviously, eating low calorie foods help in weight loss because less the calories we take, more we lose weight. So this low calories nutritious veggie should form a part of our regular diet.
2. Rich In Fibers:
Fibers in food help improve metabolism by aiding the digestion process. Fibers also make and keep us feel fuller for longer. With improved metabolism, the carbs and fats are efficiently digested and not just stored in the body, adding on to that flab. Sweet potatoes support weight loss by curbing appetite and reducing that temptation to overeat.
3. High Water Content:
Our body is mainly composed of water. Lack of water can cause many health hazards. So, eating foods which have high water content helps our body a lot. They also make us feel fuller for a longer period and prevent overeating. Water also helps in better digestion. All these qualities together make sweet potato a great tool in your war against excess weight.
4. Low Glycemic Index:
Foods that have low-glycemic index abet weight loss. Sweet potatoes have a low-glycemic index. It means that they are not likely to cause the blood sugar levels in our body to shoot up. The low-glycemic index of sweet potatoes helps in stabilizing blood sugar levels to keep it within the safety range. Maintaining healthy blood sugar levels prevents the accumulation of belly fat, because unstable blood sugar levels may lead to insulin resistance, which may end up being a precursor to obesity.
5. Anti-oxidant Properties:
Anti-oxidant properties help in tackling the free radicals in our bodies and aids in weight loss and also fosters other health benefits. Sweet potatoes contain a good amount of anti-oxidants and should definitely be a part of your weight loss diet.
When you are buying sweet potatoes, pick the ones, which are small to medium in size with smooth and un-bruised skin. You should avoid buying those white stingy beards like extensions as they can be hard. Those potatoes are quite fragile and spoil in almost no time, though the outside portion looks hard. Do not store the sweet potatoes in the refrigerator, as it can spoil them.
Though sweet potatoes for weight loss are effective, it can’t guarantee weight loss all by itself. They play a very good role in a healthy weight loss diet that includes a balance of other nutritious foods as well. The effectiveness of sweet potatoes in weight loss depends on the method of preparation as well. All in all, this veggie is super nutritious and deserves to be a part of your regular diet if you want to lose weight.
So, don’t shy away from sweet potatoes! Use them in moderation and help your body shed all that extra fat!