We all know that sweet potatoes are good for us, that they are packed with nutrition, and are one of those bright-colored antioxidant superfoods we are all supposed to be eating.
But aren’t potatoes super starchy? And are sweet potatoes full of sugar? Is boiled sweet potato good for weight loss?
Boiled sweet potato is good for a weight-loss diet because it is high in fiber, water, and complex carbohydrates, all of which make you feel full and eat less throughout the day. Keep in mind that sweet potatoes are high-carb, however, and you should adjust your diet accordingly.
Are sweet potatoes that great for everyone–including those who want to lose weight? Read on for everything you need to know before you load up on sweet potatoes or give them up forever.
(And no, you can’t pile them with butter and sugar just because they are healthy.)
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Will Boiled Sweet Potatoes Help Me Lose Weight?
Boiled sweet potatoes are a healthy choice that pack a ton of nutrition and healthy fiber.
If you do it right, sweet potatoes can be a great part of a weight-loss diet, especially if fitness is also part of your weight-loss plan. Here are the details.
Read also >> How Long To Bake A Sweet Potato At 425℉ (Do This!)
Fiber
A medium sweet potato has around 4 grams of fiber, and most adults should be eating between 25 and 30 grams a day (typically Americans aren’t getting enough).
A weight loss diet should include the higher amount of fiber, and really it’s good for everyone.
Fiber helps with weight loss for a variety of reasons. It helps your body feel more full, which means you will consume fewer calories after a high fiber meal.
Sweet potatoes contain both soluble and insoluble fiber–so you get all the benefits.
In addition, fiber reduces the feeling of hunger by cueing your body to release certain hormones, may slow down digestion, and may also help your body regulate its blood sugar. It may even help reduce your risk of obesity.
Further, sweet potatoes also make you eat less because they contain resistant starch, which helps your body feel full.
You get the most benefit from fiber when you leave the skin on the potato. It may be difficult to get used to the potato skins at first, but once you do your potato may seem wimpy without them!
Carbs
Sweet potatoes also contain complex carbohydrates, rather than simple carbs that you would find in sugar and white flour.
This is good because complex carbs have more nutrition than simple carbs, which means you will eat fewer calories to get the same amount of nutrition.
However, sweet potatoes do contain a high amount of carbs, as many as 60 carbs per large potato. If you are used to thinking of veggies as low-carb, that is not the case with sweet potatoes.
Some experts recommend thinking of sweet potatoes more as a grain than a veggie, so you don’t overdo it on the carbs.
Water Content
Raw sweet potatoes are around three-quarters water (the rest is mostly fiber). Water helps you feel more full because it makes the meal heavier and you feel fuller faster.
Avoid foods that are lightweight but pack a lot of calories relative to weight.
Calories
Sweet potatoes are actually pretty low-calorie. A medium potato has only around 100 calories, so if you are counting calories, sweet potatoes can be a great addition to your diet. (Keep in mind that what you put on them counts too. See below.)
Glucose
Are you working out a lot in order to reach your weight-loss goals? Sweet potatoes have a good amount of glucose, which gives you lots of energy and is healthy both before and after your workouts. Sweet.
Weight Loss
So how does all of this contribute to weight loss? Boiled sweet potatoes can help you burn more calories than you consume. It’s as simple as that.
Are Boiled Sweet Potatoes Nutritious?
In addition to all the benefits above, sweet potatoes also contain Potassium, Vitamin A, and Vitamin B6.
Can I Eat Boiled Sweet Potato on a Keto Diet?
Due to the high carb content of sweet potatoes, they typically aren’t compatible with a Keto diet. You may be able to incorporate them into other low-carb diets along with other low-carb veggies, though be aware that they are a high-carb food.
How Much Sweet Potato Can I Eat and Lose Weight?
A good serving size is 3-4 ounces, which is about the amount you could fit in your hand. You can mix this amount of sweet potatoes with other veggies that are low carb, such as broccoli or cauliflower.
How to Prepare Boiled Sweet Potato for Weight Loss
The key to using sweet potatoes in a weight-loss diet is to skip the butter, oil, and sugar you might be tempted to pile on top.
If you aren’t too psyched about just eating plain boiled sweet potatoes, you might have to think in terms of spice, instead.
Cinnamon is a great spice for weight loss since it curbs cravings and even helps regulate your blood sugar. If you get sick of cinnamon, try a little sweet paprika or nutmeg, or even go spicy with a little chili powder or cayenne.
You could even add pumpkin spice mix and you probably won’t miss the butter.
You don’t have to eat just plain boiled sweet potatoes, either. You can add them on top of a spinach salad, mash them (keep the skins on for the best nutrition), or even make them into a healthy sweet potato casserole (no marshmallows on top!).
Are Sweet Potatoes Better than Regular Potatoes for Weight Loss?
If you love potatoes but are trying to lose weight, sweet potatoes are a better choice than white potatoes.
Sweet potatoes have fewer calories, but also have much more fiber and antioxidants than white potatoes.
Conclusion
So, are boiled sweet potatoes good for weight loss? Yes–provided you are aware of their carb load and don’t overdo it.
Season them to your taste and use minimal fat (if any) and you will have a nutritious side dish that is low-carb but satisfying.
References
https://www.womenshealthmag.com/weight-loss/a32465736/sweet-potato-weight-loss/
https://www.healthline.com/nutrition/sweet-potato-weight-loss