This can ultimately help with your weight-loss efforts. Jasmine Gomez is the editorial assistant at Women’s Health and covers health, fitness, sex, culture and cool products. Study funded by Weight Watchers. Non fat Greek yogurt and cottage cheese are rich in protein and much healthier options. However, as far as your weight loss goals are concerned, how you prepare and eat sweet potatoes can either boost or negate their benefits. In fact, potatoes- both white and sweet potatoes- may help you in weight loss because they have a rich nutritional profile. High fiber with a low glycemic index, this overnight oats concoction also has nutmeg, chia seeds, pecans and maple syrup. The great thing about sweet potato is that it can be prepared in many different ways. On a 1645 calorie diet, she could safely include one sweet potato, which would account for roughly 7% of total daily calories. As long as she prepares the sweet potato in a healthy way, it won’t negatively affect her total calorie consumption. Consuming purple sweet potato can help with weight loss in 2 ways. This makes you feel fuller for longer and thus prevents you from overeating. When you are trying to lose weight, you need to eat fewer calories than what your body is using up. Potatoes often get a bad reputation when it comes to weight loss, but these spuds are just misunderstood. The secret behind it - heavy starchy leftover water from boiled sweet potatoes. Sweet potatoes are a good source of quality carbohydrates, and come in a range of sizes. This calorie deficit causes your body to use its own fat reserves as a source of energy. Risks and Warnings Sweet potatoes are high in carbohydrates. The American Heart Association (AHA) diet which required the participants to eat more vegetables, fruits, high fiber foods, lean protein & fish and cut back on sugar, fat, salt & alcohol. It is naturally low in fat, high in fiber and full of many different nutrients. They may help support weight loss About 12% of the starch in sweet potatoes is resistant starch, a filling, fiber-like substance your body doesn’t digest … Like fiber, water takes up a lot of room in your stomach. As mentioned above, sweet potatoes are fairly low in calories and this is a good thing if you are trying to control your weight. The orange colour of sweet potatoes tells you that they are rich in beta-carotene, an antioxidant that is converted into vitamin A. Sweet potatoes are full of vitamins, minerals and antioxidants, which bring many health benefits with them. Boiling, grilling and baking are better options. Sweet potatoes contain a decent amount of fiber, with an average sweet potato providing almost 4 g. A lot of the fiber is found in the skin of the sweet potato, so it’s a good idea to not throw this part away. The root vegetable also contains a specific kind of fibre called resistant starch. This is thought to be because the sweet potato extract increased satiety (fullness). The high water content in sweet potatoes makes them great for weight loss. Packed with nutrition and extremely versatile, sweet potatoes are a delicious root vegetable that should definitely have a place on your plate. Beta-carotene is responsible for the orange color of sweet potatoes, so flesh that has a richer orange color is higher in this important antioxidant. If you are trying to lose weight by cutting calories, adding sweet potatoes to your diet may help you get a maximum amount of nutrition. Whether sweet potatoes can aid your weight-loss goals ultimately depends on your eating plan (which is your personal biz! Each 100 gram serving of sweet potato contains 3 grams of fibre, according to the United States Department of Agriculture (USDA). When it comes to sweet potatoes they can definitely help you stay healthy as you lose weight. Tame Your Hunger & Lose Weight. Another study showed that extracts from purple sweet potatoes were able to suppress the growth of fat droplets. Photo credit: tashka2000 - Getty Images There are other ways sweet potatoes could help with weight loss, too. A calorie is a unit of energy and different foods have different amounts of calories. I started adding sweet potatoes to my dogs’ diet as a treat, not realizing how much more they offer my pups. Your body is always fighting free radical that cause oxidation and damage to cells. I used to hate vegetables unless they were drowning in butter or gravy, but as I began to lose weight, I had to learn to make them taste good without the fatty toppings. This content is imported from {embed-name}. Sweet potatoes are an excellent source of fibre, which not only helps in weight loss but also is good for diabetics. Sweet potatoes may help people lose weight. 'Good things come in small packages'. Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin. Also, their low-calorie content contributes as well as the amount of water contained in a sweet potato. Another great recipe from Michael at Lean Body Lifestyle are these oven baked sweet potato wedges. There is, however, a specific way of using sweet potatoes to get the desired slimming effect. If your exposure to sweet potatoes is limited to the Thanksgiving table or your favorite diner's healthier french fry option, now's the time to open your eyes to the weight-loss … Ways to serve sweet potatoes when trying to lose weight. For example, deep frying sweet potato will lead to a huge increase in calories, saturated fat and cholesterol. The GL of sweet potato is 22. Sweet Potato. They are packed with various nutrients, especially Omega 3 fatty acids and soluble fibres, making them an excellent food for diabetes diet as well as weight loss diet. ‘I Quit Alcohol For 6 Months And Lost 15 Pounds', 25 Bedtime Snacks That Are Actually Healthy. Sweet potatoes have long been considered a super food by many. Get the recipe from Fo Reals Life. Well you can! How Sweet Potatoes Help You Lose Weight. Sweet potatoes are rich in dietary fibre, which aids weight loss by forming a gel like mesh in the stomach. The orange colour of sweet potatoes tells you that they are rich in beta-carotene, an antioxidant that is converted into vitamin A. Can you eat sweet potatoes every day? Well, technically, no. Soluble fiber forms a gel when mixed with water and keeps you feeling fuller for longer. Are Sweet Potatoes Actually Good For You. 240 adults with metabolic syndrome took part and they were randomly assigned to one of two diets: Neither group received any additional information such as a specific exercise plan to follow. “Sweet potatoes for weight loss” - sounds so sweet right! Each cup of sweet potatoes gives you 28 grams of complex carbohydrates, according to the U.S. Purple Sweet Potatoes. One cup (200 … Not only can you use sweet potatoes for weight loss but it can help balance your blood sugar. Huggins adds that you should explore using a variety of other warm spices, like nutmeg or sweet paprika, on your baked, roasted, or boiled sweet potatoes to add an extra dash of flavor. In some homes in the United States, sweet potatoes are only served at Thanksgiving, even though they are available year-round. Not only does resistant starch have fewer calories than regular starch, but it can also make you feel fuller for longer by giving you greater feelings of satiety. I’m def guilty of it. Our sweet beta carotene smoothie recipe is super delicious and bursting with vitamin A! Cut ends off sweet potato and slice it lengthways, making slices that are 1/3 to 1/2-inch thick. Fibre also promotes stool movement and supports the production of good bacteria. When the potatoes are soft from boiling after 8-10 minutes. Sweet potatoes have lesser calories than what potatoes have. Frying them or adding high-cal toppings like bacon might pack on many extra calories that compromise your weight-loss goals, says Kessler. However, newer research shows that the potato, when cooled down, is actually a cheap and nutritious superfood, able to help weight loss, improve mood and boost the immune system. An average 5 inch long sweet potato contains: Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Someone trying to cut out carbs may have to pay extra attention to sweet potato servings, for example. Sweet potato contains around 2.2 g of this type of fiber. Sweet potatoes or Shakarkandi (in Hindi) is actually a good weight loss food. Sweet potatoes are rich in dietary fibre, which aids weight loss by forming a gel like mesh in the stomach. Yes, it’s true. Sweet potatoes are high in fibre. One of the main ways that sweet potatoes can help you lose weight is due to their high amount of dietary fiber. For successful weight loss, it is key to eat foods that satisfy you and provide nutrients for the calories they offer. For more information, read our in depth guide on weight loss diets here. No, sweet potatoes are great for weight loss. Potatoes often get a bad reputation when it comes to weight loss, but these spuds are just misunderstood. This recipe calls for steamed sweet potatoes. As mentioned earlier, sweet potatoes are a great source of fiber. 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