Sweet potatoes are one of the most versatile and nutritious veggies that you can find. They’re packed with vitamins and minerals, and are low on calories when compared to other carbs. Sweet potatoes are a favorite side dish in many households, but do they help or hinder weight loss? This article will explore how sweet potatoes can be used on a diet plan to lose weight and the benefits of eating them.
How does sweet potatoes affects your weight?
1. Weight management
Sweet potatoes are low in calories and high in fiber, which is crucial to maintaining a healthy weight. The fiber found in sweet potatoes will keep you feeling full longer, and they’ll help you avoid overeating. Sweet potatoes are not only filling but they also provide you with a ton of vitamins and minerals that your body needs to function properly. This is why sweet potatoes can be an effective weight loss tool, but more research is needed to confirm this hypothesis.
2. Lower in sugar
One cup of sweet potatoes contains less than 100 calories, but a lot of sugar if you eat the wrong type. Avoid sweet potatoes that are labeled as “canned candied yams” since they are typically filled with sugar and syrup. Sweet potatoes in tater form, on the other hand, contain little to no sugar providing you with an alternative to mashed or baked potatoes.
3. Potassium & Blood Pressure
Sweet potatoes are packed with potassium making them great for heart health. The potassium found in sweet potatoes can help regulate blood pressure levels and lower your risk for conditions like high blood pressure and stroke by helping your body retain water and get rid of excess sodium in the body.
4. Fat Inhibitor
Sweet potatoes contain a chemical called beta-sitosterol that inhibits the production of cholesterol. Cholesterol is one of the main factors that goes into creating body fat, so eating sweet potatoes can help you decrease your triglyceride levels and therefore reduce your overall body weight.
5. Promote fullness
Sweet potatoes are high in fiber, which will help you feel fuller for longer. This is great news for those trying to cut back on the amount of calories they consume, as this will help you feel less hungry and less likely to snack. Fiber also helps get rid of bad cholesterol and lowers your risk of heart diseases by decreasing the risk of stroke and high blood pressure.
6. Energy Booster
Sweet potatoes are a great source of carbohydrates and provide a lot of energy during meals, especially for those that play sports or need an energy boost before a big workout. Their energy levels hit you fast since they have such a high glycemic index (83) and low fat content (0g per cup).
7. Weight Loss Aid
Sweet potatoes are very filling and will help you reduce cravings for unhealthy foods, making them an effective weight loss tool. They’re also low in calories and packed with vitamins, minerals, and antioxidants which have been considered to help prevent obesity by lowering cholesterol levels. Some studies have shown that diets that contain a large amount of sweet potatoes can help lower body weight significantly. When sweet potatoes are added to a diet, it also helps increase the amount of fiber intake by giving you the feeling of being fuller longer than usual, which is great if your primary goal is to lose weight.
How sweet potatoes affect your waistline?
1. Lower in carbs
Sweet potatoes have significantly less carbs than other vegetables and have a fairly low glycemic index. This means that they won’t spike your blood sugar levels like other vegetables, therefore leaving you feeling less hungry and allowing you to eat less until you are full. If they’re baked, they can be made without any butter making them a healthy carb alternative to pastries and other snacks that contain butter or margarine.
2. Lower in calories
Sweet potatoes are loaded with fiber which will help keep your weight down by filling you up so that you’re not tempted to binge on junk food. Fiber also helps decrease bad cholesterol and help lower your risk for obesity, heart attacks, and stroke.
3. Skin Health
Sweet potatoes are a great source of vitamin A, which is essential for strong skin. It’s a powerful antioxidant that helps slow down the aging process by preventing wrinkles and combating acne breakouts. Sweet potatoes act as an anti-inflammatory agent that can reduce swelling without any side effects or chemicals involved. This makes them good for sensitive skin types that are prone to allergies so it’s recommended that you eat sweet potatoes on a regular basis if this is the case with you.
Sweet potatoes nutrients
Sweet potatoes are loaded with vitamins and minerals, making them an excellent choice on a diet plan to lose weight. Every cup of sweet potatoes contains over 100% of the daily value amount of vitamin A, which is considered an essential vitamin for healthy vision. Vitamin A helps your body fight against free radicals that can lead to premature aging and wrinkling of the skin. Eating sweet potatoes right before bedtime will help you get the most out of this nutrient by helping you regain skin elasticity when you wake up in the morning. Sweet potatoes are also a great source for vitamin C, which is involved in the production of collagen and elastin that helps keep your skin looking young. They’re also a good source of zinc, which helps maintain your body’s defenses against bacteria, viruses, and other diseases.
Sweet potatoes contain a lot of potassium making them good for the heart and blood pressure levels. You should try to get your daily amount of potassium from food instead of supplements since most vitamins sold over-the-counter can have dangerous side effects. One cup of sweet potatoes already has 18% of your daily requirement, so you’re getting a lot more benefits compared to taking common drugs that lower blood pressure levels such as diuretics or beta blockers.
Sweet potatoes are an excellent source for manganese, which can help maintain your metabolism and keep it working efficiently. It can also help your body produce hemoglobin that binds to oxygen by helping your red blood cells to store more iron and bringing it to muscles that need the iron. This can help improve energy levels and endurance, making them great choices for athletes or those that need to increase their strength levels or other performance workouts. Sweet potatoes contain a good amount of vitamin B6, which is important for nerve function, digestive health, and immunity.
Sweet potatoes are also a great source of fiber, as they contain 3 grams per serving. They are loaded with nutrients that will give you a healthy dose of fiber while still being airy and light in texture.
Potassium and magnesium are both found in great amounts in sweet potatoes. Potassium is a mineral that plays an important role in heart function, while magnesium helps with energy production and keeping bones strong. These two minerals have been shown to help lower blood pressure levels since they can have a relaxing effect on the muscles.
Best and worst Sweet potatoes cooking methods
Sweet potatoes don’t need any special treatment or preparation to be delicious, but there are some cooking techniques you might want to consider if you want to get the most out of them.
1. Cooking methods: how to cook sweet potatoes
As mentioned earlier, sweet potatoes don’t require any special cooking techniques because they’re very easy to prepare. You can either bake or boil them for about 20 minutes or until they are done. Beyond that, it’s a matter of preference as to how you prefer them cooked. For example, roasted sweet potatoes are great when you want your vegetables less crispy before serving and mashed sweet potatoes will give you a much creamier texture if boiled until soft (like mashed potatoes). That being said, if you don’t have time to prepare a meal and need them quick, the microwave is your best friend when it comes to cooking sweet potatoes. Just be careful when nuking your sweet potatoes not to cook them for too long or they’ll be rubbery and hard.
2. Cooking methods: how not to cook sweet potatoes
As delicious as sweet potatoes are, there are some cooking methods that you should avoid altogether due to their potential health consequences. If you want to save the most calories and avoid any risks of food poisoning or disease, then it’s best not to eat raw or undercooked sweet potatoes for two reasons. Firstly, raw and undercooked sweets can harbor bacteria such as E.coli and salmonella which can cause vomiting, diarrhea, and abdominal pain that can last for up to a week. Secondly, raw and undercooked sweet potatoes also contain a toxic substance called saponins which can damage your gut lining. Furthermore, if you prefer your sweet potatoes spicy, it’s best not to roast them with other vegetables since some spices used in Indian cuisine (such as curry leaves) are known for being toxic when combined with raw food.
Sweet potatoes are not only delicious, but they can also help you lose weight and improve various aspects of your health. They’re a fairly low-calorie food that won’t leave you feeling hungry while maintaining your muscle mass. They’re good sources of fiber and healthy fats which will give you sustained energy to help you achieve your fitness goals. Not only that, but sweet potatoes are a versatile food that can be baked, fried, boiled, or even microwaved which makes them a great option no matter the time constraints of your busy schedule.