Keto Means
Keto Means
Photo: Andrea Piacquadio
Sweet potatoes can either boost or curtail weight loss, if that's your goal, depending on how you enjoy them. They're wonderfully delicious, nutrient rich, and high in fiber. This means that they can help you lose or maintain weight by keeping you feeling full for longer.
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Read More »Sweet potatoes are popular for many reasons, including their versatility, vibrant color, and natural sweetness. If you’re aiming to lose weight, you may wonder whether eating these starchy, nutritious tubers supports your goal. Unfortunately, it’s not as simple as a yes or no answer. We Generally, sweet potatoes can support healthy weight management, but there are many factors to consider, such as cooking methods and condiments. This article explores how sweet potatoes may affect your weight. Share on Pinterest Nataša Mandić/Stocksy United Weight management Sweet potatoes (Ipomoea batatas) are a type of nutrient-dense root vegetable ( 1 ). They contain complex carbs. These are carbs that link together three or more sugars, including fiber. 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 ). Other vegetables — as well as fruits, whole grains, and legumes — are examples of other foods rich in complex carbs ( 1 ). Promote fullness Sweet potatoes keep you feeling fuller for longer, thanks to their high fiber content ( 1 ). Specifically, they contain viscous soluble fiber. This type of fiber forms a gel-like consistency in your digestive tract to slow down digestion ( 2 , 3 , 4 , 5 ). As a result, you may feel like eating less food. And that’s why foods rich in soluble fiber, like sweet potatoes, are helpful for weight management ( 2 , 3 , 6 , 7 ). Weight loss Weight loss results from a calorie deficit. In other words, it occurs when you eat fewer calories — or energy — than you burn. By promoting fullness, sweet potatoes may help you eat fewer calories ( 6 , 8 ). Uncooked sweet potatoes are 77% water and 13% fiber. This means that they can keep you feeling full on not a lot of calories while providing lasting energy ( 9 ). One review that looked at 48 studies found that eating more fiber over at least 12 months was associated with sustained weight loss of at least 5% of a participant’s body weight ( 10 ). A small 8-week study in 58 people working in offices had similar findings. Participants who replaced one meal per day with a meal replacement formula containing 132 grams of white sweet potato had a 5% decrease in body weight, body fat, and mid-arm circumference than a control group ( 11 ). However, these results were likely a result of replacing a daily meal with a formula that was lower in calories. There is no magic ingredient in sweet potatoes that causes weight loss or gain. And keep in mind that meal replacement diets are not ideal for long-term weight loss. A more sustainable option for healthy adults is a balanced and varied diet rich in fruits and vegetables that you feel good sticking to ( 12 , 13 , 14 , 15 ). Weight gain Weight gain may be a goal for if you are underweight or aiming to build muscle — or you may be trying to avoid it if you’re already at or above a healthy weight for you. Generally, weight gain occurs when you eat more calories than your body uses. The excess calories are stored in your liver or muscles, or as body fat ( 6 , 16 , 17 ). Sweet potatoes have nearly no fat and scant protein, with only 2 grams per 4.5-ounce (130-gram) serving, accounting for 7% of its total calories. This means it’s a rich source of carbs ( 9 ). Because there isn’t a lot of protein and fat available to slow down how fast the carbs are absorbed into your bloodstream, your blood sugar may spike after eating these tasty tubers. This is worth considering because blood sugar management can be an important part of sustaining a healthy weight ( 4 , 16 , 18 ). One large 4-year study in nearly 200,000 U.S. health professionals associated increased potato intake with greater weight gain. However, the study didn’t take into account whether people ate regular potatoes or sweet potatoes ( 4 , 19 ). It was also found that 3 servings per week of potatoes increased the risk of developing diabetes, depending on how they were prepared. Boiled, mashed, or baked potatoes increased diabetes risk by 51%, while French fries increased the risk by 54% ( 4 , 19 ). Summary Sweet potatoes promote fullness, due to their high fiber and water content. This may lead you to eat fewer calories, which could lead to weight loss. Packed with nutrients Not all calories are made the same. Sweet potatoes in particular bring many nutrients to the table. One medium 4.6-ounce (130-gram) sweet potato packs the following ( 9 ): Calories: 112
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