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Sweet potatoes and weight loss



For millennia people have been eating sweet potatoes, and with good reason. The vegetables are full of vitamins – especially vitamin A, which supports organ health. minerals; and powerful herbal compounds called phytonutrients. Today? They are still a favorite among athletes who prepare vegetables as natural fuel, for a bit of natural sweetness and aroma (without resorting to the skittles) and as a solid source of carbohydrates.

But not all vegetables are equivalent – and sweet potatoes are carbohydrates, while other vegetables like cucumbers are north of 90 percent water. If you are trying to lose pounds, you can easily ask yourself if sweet potatoes are good or bad for you are weight loss goals.

love her? Here's where sweet potatoes stand on the scales ̵

1; and how to make sure the vegetables do not sabotage your efforts.

First, change the way you think about sweet potatoes.

Sure, they're vegetables. But that's not always the best way to think about it, says Brian St. Pierre, R.D., C.S.C.S., Director of Performance Nutrition at Precision Nutrition and a member of Men's Health Advisory Board. "I would suggest that people think of sweet potatoes as a starchy carbohydrate – just as they might think of whole grains." Finally, sweet potatoes are a solid carbohydrate source with nearly 24 grams in a medium potato, he notes.

Here is the reason why the change of mentality is important: If you think of sweet potatoes as a carbohydrate, you rarely exaggerate them with carbohydrates later, but you can also portion them better. For overall health and some body fat reduction, targeting one or two handfuls of high-quality carbohydrates per meal, St. Pierre suggests, "Sweet potatoes, plain potatoes, beans and lentils, whole grains and fruits would all be a great way to build those carbohydrate sources , "

  Served directly over weft of roasted sweet potatoes in bowl

Getty Images Julia Murray / EyeEm

Sweet potatoes are loaded with fiber.

This is especially true if you keep the skin Ryan Maciel, RD, CSCS, a nutritionist based in Cambridge, Massachusetts, USA, says a middle tuber packs about 3.8 grams, and men under 50 want about 38 every day Go for the gram.

So what? Is the hype about fiber? Dietary fiber is carbohydrates that can reduce the level of hunger hormones, increase the production of hormones like cholecystokinin that can fill you up, slow your digestion, improve your blood glucose control, and encourage more chewing and slower food that can form in and out of the food itself plays a role in saturation, explains Maciel. In addition, sweet potatoes in particular have a type of fiber called resistant starch which, according to some studies, may help reduce the risk of obesity.

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There are other ways that sweet potatoes could aid in weight loss Vitamins and minerals that they pack, sweet potatoes are also not as high in calories – A medium has only about 103 calories.

They also have a high water content (which can help quench your appetite) and – as they are a whole food – they are usually more filling than the average processed food says Maciel.

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Bottom line to sweet potatoes and weight loss:

Food of any kind Weight gain may help, but in terms of everything you could eat, sweet potatoes are an incredibly healthy option.

The catch: Eat cooked or baked, says Maciel. Although it should come as no surprise, sweet potatoes are far less healthy if you fry them to (though delicious) sweet potato fries or in sugary desserts such as sweet potato pie (not daily on Thanksgiving). And Cmon: Skip the pile of butter, bacon and sour cream, says Maciel. They are much more likely to gain weight than too much of the sweet potato itself.

So, sweet potatoes are a fiber-laden, low-calorie side that's great for losing weight – as long as you do not eat them in the form of French fries.

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