Is Sweet potato Good for Weight Loss?

Sweet potato is an underground tuber loaded with several nutrients and fibre and filling in taste and nature. Sweet potato is versatile and can be consumed by boiling, baking, steaming, or frying. The food’s high fibre, low calories, and GI also positively affect the doubt about whether sweet potatoes are good for weight loss. Sweet potatoes improve vision, enhance brain function, and boost immunity. The healthy item is also versatile and can be incorporated into several recipes and consumed as a part of lunch, breakfast or snacks. Continue reading to know more about sweet potatoes for weight loss.

Nutritional Value

Serving Size	Calories	Protein	Carbs	Fat	Fiber
100 gm	86 kcal	1.6 g	20.1 g	0.1 g	3 g

Are sweet potatoes good for weight loss? We are here to put you out of your doubt. Sweet potato and weight loss, along with several other benefits, are owing to the nutritionally dense nature of the food item. The content of the delight is rich in vitamin A, vitamin C, and manganese. Sweet potato is good for weight loss as it is rich in dietary fibre, slowing digestion and keeping one feeling satiated for a long time. This helps in keeping overeating at bay, thus assisting with weight loss. The fiber content also promotes gut health and improves overall digestion. Another reason why sweet potato is good for weight loss is because of its low GI score. A higher boiling point for sweet potatoes indicates a lower GI. These healthy delights are also low in calories, which helps reduce calorie intake and thus promotes better weight management. One can boost the overall journey by incorporating Weight loss drinks into our diet.

How to lose Weight with Sweet potato?

Sweet potatoes have multiple nutritional benefits, such as fibre, vitamins, and minerals, which promote gut health, improve vision, enhance brain function, and boost immunity. They are also rich in other plant compounds such as beta carotene, chlorogenic acid and anthocyanins, which exhibit anti-diabetic, anticancer and anti-inflammatory properties. Is sweet potato good for weight loss? To your relief, below are some of the ways to lose weight with sweet potatoes. While surfing below, you may also find the answer to How to lose 10 kgs in 10 days. 

1. Consume as a side dish: Make sweet potato raita or roast the item and sprinkle some cinnamon onto it to enjoy as a healthy side dish or even as a snacking option. They are healthy and equally fulfilling.

2. Replace with aloo paratha: The traditional stuffing of regular potatoes in aloo paratha can be replaced with sweet potatoes. They make for a much healthier and nutritionally dense alternative, which can also prevent unnecessary weight gain. 

3. Make breakfast bowl: Prepare your morning breakfast with a healthy bowl of sweet potatoes, Greek yogurt, fruits, and nuts. You can also make mashed sweet potato upma and serve yourself some delicious breakfast. You can also make sweet potato a part of your fruit salad for weight loss. 

Benefits of Sweet potato for Weight Loss

There is considerable doubt circulating around whether sweet potatoes are good for weight loss. Sweet potatoes are a nutritionally dense food containing the benefits of potassium and vitamins A and C, fibre, protein and carbs. They are also high in antioxidants, which boost immunity and keep various infections at bay. The several health benefits of sweet potato for weight loss include improving digestion, promoting satiety, improving vision and much more. Below are some of the benefits that may answer your doubt about whether sweet potatoes are good for weight loss.

1. Helps in detoxification

Sweet potatoes are good for weight loss because they contain anthocyanin, an antioxidant that helps remove free radicals and oxidative stress, which can lower the risk of inflammatory diseases and certain types of cancer. The high fiber content is also beneficial for improving gut health, as it acts as a detoxifying element by eliminating toxins from our system.

2. Improves digestion

The content of sweet potato is rich in dietary fibre, which helps promote healthy gut bacteria that keep the gut healthy and improve digestion. They are also rich in phytosterol, which is known to have a beneficial impact on the digestive system overall, boosting gut health. Absorption of sterol by the digestive system helps eliminate cholesterol from the body in the form of waste, which lowers cholesterol levels and keeps the heart healthy along with the gut.  Sweet potato might help you resolve the doubt of How to lose 15 kgs in a month.

3. Promote fullness

Sweet potato is good for weight loss as it is incredibly rich in fiber and other essential nutrients, and it has a low GI score. These factors effectively contribute towards promoting fullness and hence reducing the frequent cravings. This would further prevent overeating and reduce calorie intake, thus enhancing one’s weight loss goals.

4. Improved vision

There are a lot of people hooked on the doubt, is sweet potato good for weight loss? Sweet potato is good for weight loss and much more. The content of an item is rich in antioxidants such as beta-carotene. The compound converts into Vitamin A and forms light-detecting receptors inside your eyes. Beta carotene helps protect the cornea and prevent eye infections and dryness. They also keep the condition of retinitis pigmentosa at bay and promote overall vision health.

5. Low-Fat, Low-Calorie Food

Sweet potato can be considered one of the best Weight loss foods. When going on a weight loss expenditure, maintaining a calorie-deficit diet is substantially important. When you start burning more calories while reducing your intake, you finally start to shed weight. Excessive fat is equally restricted during weight loss diets. In such cases, sweet potato and weight loss go hand in hand as the content of the food is low in calories and fat. The calorie count in a 100g serving of sweet potato is 86 kcal, whereas the fat content is merely 0.1gm. 

6. Boost metabolism

Sweet potatoes are good for weight loss because they contain Vitamin B6, which plays a major role in improving metabolism, especially of protein, carbohydrates, and fats. They also help produce neurotransmitters and form nicotinic acid. Vitamin B also assists with burning fat within the body.

7. Low Sodium

A low-sodium diet considerably helps reduce water retention and fluid buildup in the abdomen region. It is also beneficial in maintaining normal blood pressure and lowering blood sugar levels. Sweet potatoes for weight loss are also helpful in keeping a low-sodium diet, as the sodium content in a 100 g serving is as low as 73 mg. Sweet potatoes are good for weight loss and lowering the risk of heart disease and stroke.

8. Anti-diabetic 

The contents of various sweet potatoes are rich in phenolic acids, flavonols, flavanones, and anthocyanidins, all of which have an anti-diabetic effect on the body. The glycemic index of sweet potatoes varies from 44 to 94, depending on their preparation. A high boiling point for sweet potatoes leads to a lower GI. Lower GI indicates prolonged digestion duration of foods, preventing any sudden spike in blood sugar levels.

9. Boost energy level 

The carb content in sweet potatoes for weight loss is decently high, which helps provide the body with the necessary energy and keep you energized throughout the day. The presence of antioxidants also helps reduce inflammation-related fatigue. Include several Morning drinks for weight loss for added benefits. 

10. Rich in fibers

Fibre is an essential nutrient that our body requires. It promotes fullness, lowers cholesterol levels, and improves digestion. Sweet potatoes are substantially rich in fiber, which makes them a vital satiating food that prevents overeating and aids digestion.

What is the best time to have Sweet potato for Weight Loss?

Sweet potatoes come coated with the nutritional magic of fibre, Vitamin B6, B5, C and E, manganese, potassium, protein and carbs. They are also rich in plant compounds, which help eliminate damage from free radicals and oxidative stress. There is no designated best time to consume sweet potatoes for weight loss. One can have it at any time, such as breakfast or lunch. Opting for it as a regular snacking option is also deemed healthy. However, one should be mindful about the portion that they are consuming. The amount of sweet potatoes should be kept to an unhealthier extent as it may give rise to certain health complications. Meanwhile, you may also find the answer to your doubt of How to lose 20 kgs in 3 months with us. 

Are there any side effects of Sweet potato for weight loss?

Sweet potatoes have several health benefits for weight loss, such as improved digestion, enhanced vision and gut health, and anti-inflammatory and anti-diabetic properties. They also contain fiber, calcium, vitamins, iron, and antioxidants. However, excess of anything gives way to negative consequences; the same is true with sweet potatoes. You may also want to check out the 85 to 60 kg weight loss diet plan.

• Worsen kidney problems: Sweet potatoes contain potassium, and an improperly functioning kidney can’t eliminate potassium from the body. This leads to high potassium levels, which can cause vibrations and even damage heart health. Thus, people with kidney-related issues should avoid consuming sweet potatoes. 
• May lead to Vitamin A toxicity: Sweet potatoes are good for weight loss; however, they also contain beta carotene, which is converted to Vitamin A. Excess consumption can give rise to hypervitaminosis A, which is Vitamin A toxicity, where the nutrient accumulates in the liver. 
• Rich in carbs: Sweet potatoes and weight loss are close concepts. However, their carb content might not be suitable for people on a low-carb diet. 

Tips to add Sweet potato into weight loss plan?

There is a budding doubt: Is sweet potato good for weight loss? The answer lies in wisely incorporating sweet potato and weight loss recipes into your daily diet. You can modulate your eating habits by replacing high-carb items with healthier alternatives to sweet potatoes. For more sustainable weight loss under an expert’s guidance, Buy Weight Loss Plans. 

Step 1
Prepare a salad bowl with sprouts and sweet potatoes to devour as a snack or even for dinner. 

Step 2
Make a bowl of sweet potato soup, which is healthy and light.

Step 3
Replace the traditional chaat with sweet potato chaat and keep your taste buds and health happy. 

Step 4
Adding fruits, nuts, and yoghurt can enhance Munch on the nutritious bowl of sweet potato and weight loss benefits. 

How to make fresh sweet potato for daily consumption?

There are various ways to consume sweet potatoes for weight loss. However, when it comes to daily consumption, we all want to resort to a healthy and easy recipe so that sticking to it isn’t that big of a hassle. One such way to prepare fresh sweet potatoes for daily consumption is by making mashed sweet potatoes. 

• Boil sweet potatoes and keep them aside 
• In a bowl, add boiled and diced sweet potato and mash it with a spoon 
• Add salt to the potatoes and give it a good mash until the salt is well mixed and the sweet potatoes become soft 
• Serve hot

5-6 Best Sweet Potato Recipes for Weight Loss

A considerable part of weight loss depends on your diet. Thus, while aiming to lose weight, it is crucial that you opt for foods that are optimal for weight loss and that also offer several health benefits. One can smartly replace the high-calorie and processed foods in their diet with sweet potatoes as a much healthier alternative. Below are some of the recipes for sweet potato for weight loss that can be incorporated into your diet plan. 

1. Moong Sweet Potato Soup

Moong sweet potato soup can be a delightful option for lunch or dinner. The healthy combination of sweet potatoes and moong can help lower cholesterol levels, prevent breast cancer, assist with weight loss, and lower the risk of diabetes. 

Ingredients 

1. Black pepper powder- 0.25 tsp
2. Green Gram Whole- 0.5 tbsp
3. Ripe tomato- 0.5 tbsp
4. Sweet potato- 0.5 tbsp
5. Onion- 0.5 tbsp
6. Red Chilli Flakes- 0.25 tsp
7. Salt- 0.25 tsp
8. White Chickpea- 1 tbsp
9. Butter- 0.25 tsp

How to make

1. Boil Chole 
2. Soak And Sprout Whole Moong Overnight And Boil It.
3. In a pan, heat butter. Add chopped onion and saute until golden brown. Add chopped tomato, diced sweet potato, boiled chole, and water.
4. Mix and add salt, black pepper powder, and red chilli flakes, cover with the lid and cook for a few minutes 
5. Transfer into a blender and blend to a smooth consistency 
6. Garnish with boiled moong and serve

2. Sweet Potato Chaat

Sweet potato chaat can make a wonderful snack that is delicious and keeps you full for a long time. It would solve your dilemma of whether sweet potatoes are good for weight loss and boost your digestive health, along with preventing gastric ulcers. Supplement the recipe with some Juice for weight loss to further enhance its effects. 

Ingredients 

1. Curd- 0.25 Cup
2. Honey- 1 tbsp
3. Lemon Juice- 1 tsp
4. Mustard oil- 1 tsp 
5. Cucumber Green- 0.25 Cup
6. Red chillies- 0.25 tsp
7. Mint Leaves- 1 tbsp
8. Sweet potato- 0.5 Cup
9. Salt- 0.25 tsp

How to make

1. In a bowl add sweet potato, apple, cucumber, salt, red chilly powder, lemon juice, oil and honey, mix well 
2. Add curd and pudina 
3. Serve

3. Sweet Potato Raita

Sweet potatoes are loaded with fiber and several vitamins and minerals, such as iron, calcium, and Vitamins B and C. Curd, on the other hand, contains probiotics that promote healthy gut bacteria. This bacteria improves digestion and keeps at bay several gut-related problems. The dish of sweet potato raita will make for an amazing dessert, providing excellent health benefits.  

Ingredients 

1. Coriander leaves- 2 tsp
2. Cumin Seeds- 0.25 tsp
3. Curd- 0.5 Cup
4. Aamchur powder- 0.35 tsp
5. Sweet Potato- 0.25 Cup
6. Salt- 0.25 tsp

How to make 

1. Add curd to a bowl and whisk it 
2. Then add cumin seeds, boiled chopped sweet potato, mix well 
3. Then add salt, dry mango powder and chopped coriander leaves 
4. Mix it well and serve

4. Sweet Potato Kheer

Now, the answer to your question, is sweet potato good for weight loss? Come packed in the sweet delight of sweet potato kheer. This can be consumed as a side dish or delighted upon for lunch or even dinner. The food is equally delicious as it is healthy.

Ingredients 

1. Cardamom powder- 0.25 tsp
2. Cow Milk- 120 mL
3. Ghee- 1 tsp
4. Sweet Potato- 0.25 Cup
5. Raisins Dried Golden- 1 tbsp
6. Sugar- 1 tbsp
7. Saffron – 4 Unit
8. Cashew Nuts- 1 tbsp

How to make

1. Boil sweet potato 
2. Then add boiled, diced sweet potato. Mix well along with milk, sugar, green elaichi powder and kesar strands 
3. Let it simmer and serve fresh

5. Sweet Potato And Sprouts Salad

Snacking is one of the most obvious reasons for unnecessary weight gain. You can help prevent this by choosing the right snacks that keep you satiated for a long time and prevent binge eating. The recipe for sweet potato and sprouts salad makes for an excellent low-calorie food that is rich in fibre and has various health benefits.  

Ingredients 

1. Coriander leaves- 1 tsp
2. Lemon juice- 1 tsp
3. Amchur Powder- 0.25 tsp
4. Cucumber green- 1 tbsp
5. Green Gram Whole- 2 tbsp
6. Onion- 1 tbsp
7. Sweet Potato- 2 tbsp
8. Red Chilli Flakes- 0.25 tsp
9. Salt- 0.25 tsp
10. Capsicum Green- 1 tbsp

How to make

1. Soak and sprout whole moong, also wash and boil the sweet potato 
2. Now  take a bowl add sprouts, boiled sweet potato, lemon juice,  capsicum, onion, cucumber, dry mango powder, salt, red chili flakes, coriander leaves 
3. Mix well and serve fresh

6. Baked Sweet Potato With Eggs

Sweet potato and weight loss benefits can be further enhanced with the protein-rich delight of eggs. The dish of baked sweet potato with eggs can promote fullness, enhance metabolism, improve digestive health and give several other health benefits. 

Ingredients 

1. Olive oil- 1 tsp
2. Egg- 2 Unit
3. Sweet Potato- 70 g
4. Salt- 0.25 tsp
5. Black pepper- 0.25 tsp

How to make

1. Preheat the oven to 400F. Line a baking sheet with parchment paper and spray oil onto parchment paper.
2. Slice the sweet potato lengthwise and place it on a parchment paper-lined baking tray.
3. Using a fork or knife, poke a few holes into the sweet potato. Bake at 400 for 30 minutes.
4. Scoop out some of the sweet potato to make room for the eggs.
5. Crack the eggs into the sweet potatoes, add salt and pepper, and bake again for 15 minutes or until the egg whites have set.
6. Add toppings of choice like hot sauce, avocado, more seasonings etc.

Expert Review on Sweet potato for Weight Loss

Sweet potatoes come loaded with the nutritional magic of fibre, Vitamin B6, B5, C and E, manganese, potassium, protein and carbs. There are several health benefits of sweet potato for weight loss, such as improved digestion, enhanced vision and gut health, and anti-inflammatory and anti-diabetic properties. The content of fiber in sweet potatoes is substantially low, which makes them a satiating meal option and prevents overeating. They also improve digestion along with the low-calorie feature helps in keeping the calorie intake low. One can consume sweet potatoes such as raita, chaat, or mashed or incorporate them into several other recipes. 

References 

“Mechanism of Anti-Diabetic Activity from Sweet Potato (Ipomoea batatas): A Systematic Review.” 2023. PubMed. https://pubmed.ncbi.nlm.nih.gov/37509903/.

“White Sweet Potato as Meal Replacement for Overweight White-Collar Workers: A Randomized Controlled Trial.” 2019. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/.

FAQs

1. How To Eat Sweet potato For Weight Loss?

Are sweet potatoes good for weight loss? Yes, they are. You can mix sweet potatoes, yogurt, fruit, and nuts to make breakfast bowls. You can also make mashed sweet potatoes or sweet potato upma and munch on them. For lunch, prepare a side dish of sweet potato raita.

2. Are sweet potatoes better than regular potatoes for weight loss?

Sweet potatoes have a lower GI and regular potatoes are filling, they are also loaded with glycoalkaloids, which can be harmful when consumed in large amounts. Sweet potatoes’ high vitamin and fiber content makes them a healthier substitute for regular potatoes.

3. Can I drink Sweet potato to lose belly fat?

Sweet potatoes are a great addition to losing belly fat as they are high in soluble fiber. Soluble fiber helps slow down digestion and thus makes you feel full for a long time. This helps prevent overeating and keeps you satiated for a long time.

4. Is it OK to eat a sweet potato everyday?

There’s still much doubt about whether sweet potatoes are good for weight loss. Yes, one can consume sweet potatoes daily to achieve weight loss. However, the daily limit should be at most 1 or 2 meals as it can lead to certain health complications, such as Vitamin A toxicity or excess carb intake.

5. How beneficial is sweet potato in weight loss? 

Sweet potatoes are loaded with fiber, which helps keep you full for a long time and thus prevents binge eating. The food also has a low GI, which helps slow down food digestion and thus lowers the blood sugar spike. The low-calorie component of sweet potatoes also assists in keeping calorie intake low, thus preventing unnecessary weight gain. 

6. Can I eat sweet potatoes during weight loss?

People often query, are sweet potatoes good for weight loss? One can consume sweet potatoes during weight loss as they have a low GI index and low calories and are rich in fibre. All of these factors contribute effectively towards weight loss.

7. How long does it take for sweet potato to show results?

Replacing one meal with around 132 grams of sweet potatoes can help achieve effective results. Regular consumption for over a month can result in weight loss, reduced sweet cravings, and other health benefits.

8. Which time is best to eat sweet potato?

There is no specific time assigned to consuming sweet potatoes for weight loss. They can be consumed as a balanced meal and extract helpful weight loss and health benefits. Considering them as a snacking option is also helpful, as they will prevent overeating and promote weight loss.

9. How much sweet potato to eat for weight loss?

Although sweet potatoes are very nutritious, aim to consume at most 130-150 g of them in a day. This will help you extract health benefits and keep you satiated for a long time.

10. What are the side effects of sweet potato?

Sweet potatoes contain potassium, and an improperly functioning kidney can’t eliminate potassium from the body. This leads to high potassium levels, which can cause palpitations and even damage heart health. Thus, people with kidney-related issues should avoid consuming sweet potatoes.