Is Sweet potato Good for Weight Loss?

Sweet potato is an underground tuber which comes loaded with several nutrients, fiber, is extremely filling in taste and nature. The versatile food of sweet potato can be consumed by boiling, baking, steaming or even frying. The high fiber and low calories and GI in the food also answers positively for the doubt of, are sweet potatoes good for weight loss. Consumption of sweet potato improves vision, can enhance brain function as well as boost immunity. The healthy item is also versatile and can be incorporated into several recipes and conusmed as a part of lunch, breakfast or snacks. Continue reading to know more on sweet potato 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

Can Sweet potato help to Lose Weight?

Wondering 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 is 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 fiber which slows down digestion and keeps one feeling satiated for long. 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 in reducing the calorie intake and thus further promoting 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 of fiber, vitamins and minerals which promotes gut health, improves vision, can enhance brain function as well as 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. One may wonder, 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 the 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 a considerable doubt circulating around, are sweet potatoes good for weight loss? Sweet potatoes are a nutritionally dense food containing the benefits of potassium and vitamins A and C, fiber, 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 includes improving digestion, promoting satiety, improving vision and much more. Below mentioned are some of the benefits that may answer your doubt of, is sweet potato good for weight loss?

1. Helps in detoxification

Sweet potato for weight loss contains anthocyanin, an antioxidant which helps remove free radicals and oxidative stress which are beneficial for lowering the risk of inflammatory-diseases and certain types of cancer. The high fiber content is also beneficial for improving gut health which acts as a detoxifying element by eliminating the toxins from our system. 

2. Improves digestion

The content of sweet potato is rich in dietary fiber which helps promote healthy gut bacteria that keeps the gut healthy and improves digestion. They are also rich in phytosterol which are known to have 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 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, along with possessing a low GI score. These factors effectively contribute towards promoting fullness and hence reducing the frequent cravings. This would further prevent overeating and reduce the 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? Well, sweet potato is good for weight loss and much more. The content of the item is rich in antioxidants such as beta carotene. The compound gets converted into Vitamin A and further forms light-detecting receptors inside your eyes. Beta carotene helps protect cornea, prevent eye infections and dryness. They also keep at bay the condition of retinitis pigmentosa and promote overall vision health. 

5. Low-Fat, Low-Calorie Food

Sweet potato can be considered as one of the best Weight loss foods. When going on a weight loss expenditure, maintaining a calorie deficit diet is substantially important. It’s when you start burning more calories while also reducing its intake that 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 potato for weight loss contains Vitamin B6 which plays a major role in improving metabolism especially of protein, carbs and fats. They also help in production of neurotransmitters and the formation of nicotinic acid. The content of Vitamin B also assists with burning fat within the body. 

7. Low Sodium

Low sodium diet considerably helps in reducing water retention and fluid buildup in the abdomen region. They are also beneficial in maintaining normal blood pressure as well as lowering blood sugar levels. Sweet potato for weight loss is also helpful in keeping a low sodium diet as the content of sodium in 100 g serving of sweet potatoes is as low as 73 mg. Consumption of sweet potato is good for weight loss and for lowering the risk of heart diseases and stroke. 

8. Anti diabetic 

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

9. Boost energy level 

The carb content in sweet potato for weight loss is decently high which would help provide the body with necessary energy and keep you energized throughout the day. These are also helpful in reducing inflammation-related fatigue owing to the antioxidants presence. Include several Morning drinks for weight loss for added benefits. 

10. Rich in fibers

Fiber is an essential  nutrient that our body requires which promotes fullness, lowers cholesterol levels along with improving digestion. The content of sweet potato is substantially rich in fiber which makes it a vital satiating food that prevents overeating as well as aiding in digestion. 

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

Sweet potatoes come coated with nutritional magic of fiber, Vitamin B6, B5, C and E, manganese, potassium, protein and carbs. They are also rich in plant compounds which help in eliminating the 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 of the day as breakfast or lunch. Opting 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 shouldn’t be exceeded 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?

There are several health benefits of sweet potato for weight loss such as improved digestion, enhanced vision and gut health, anti-inflammatory and anti-diabetic properties. They come loaded with the nutritional benefits of fiber, calcium, vitamins, iron along with antioxidants. However, excess of anything gives way to negative consequences and the same is the case with sweet potatoes. You may also want to checkout 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 leading to high potassium levels which can give way to palpitations and even damage heart health. Thus, people with kidney-related issues should avoid consumption of sweet potatoes. 

• May lead to Vitamin A toxicity: Sweet potatoes is good for weight loss however it also contains beta carotene which gets converted to Vitamin A. Excess consumption of the same can give rise to hypervitaminosis A which is Vitamin A toxicity where the nutrient gets accumulated into the liver. 

• Rich in carbs: Sweet potato and weight loss are close concepts. However, the carb content in sweet potatoes might not be suitable for people who are on low carb diet. 

Tips to add Sweet potato into weight loss plan?

There is a budding doubt of, is sweet potato good for weight loss? The answer lies in wisely incorporating the sweet potato and weight loss recipes into your daily diet. You can modulate your present eating habits by replacing high carb items with healthier alternatives of sweet potatoes.  For more sustainable weight loss under 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: Munch on the nutritious bowl of sweet potato and weight loss benefits can be enhanced by adding fruits, nuts and yogurt into it. 

How to make fresh sweet potato for daily consumption?

There are various ways through which one can consume sweet potato for weight loss. However, when it comes to daily consumption, we all want to resort to the recipe that is healthy and easy to prepare 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 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 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 in weight loss and which also give away several health benefits. One can smartly replace the high calorie and processed foods from their diet with sweet potatoes as a much healthier alternative. Below mentioned are some of the recipes of 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 to slurp on during your lunch or dinner. The healthy combination of sweet potatoes and moong can help lower cholesterol levels, prevent breast cancer, assist with weight loss as well as 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 till golden brown. Add chopped tomato, diced sweet potato, boiled chole and water.
4. Mix and add salt, black pepper powder, red chili 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 for a wonderful snack which would be delicious and also keep you full for long. They would solve your dilemma of, is sweet potato good for weight loss and also 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 chilies- 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 potato comes loaded with the benefits of fiber along with several vitamins and minerals such as iron, calcium, Vitamin B & C. Curd on the other hand contains probiotics that promotes healthy gut bacteria which 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 in 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 doubt, 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 which can be helped by choosing the right snacks that keeps you satiated for long and prevents binge eating. The recipe of sweet potato and sprouts salad makes for an excellent low calorie food which are rich in fiber as well as give away 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 sweet potato lengthwise and place 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 nutritional magic of fiber, 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, anti-inflammatory and anti-diabetic properties. The content of fiber in sweet potatoes are 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 as raita, chaat,mashed or by incorporating 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?

Still wondering, is sweet potato good for weight loss? Yes, they are and can be consumed as breakfast bowls by mixing sweet potato, yogurt, fruit and nuts. Make mashed sweet potatoes or sweet potato upma and munch on it. Prepare a side dish of sweet potato raita for lunch. 

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

Sweet potatoes have a lower GI and although regular potatoes sare filling, they also come loaded with glycoalkaloids, which can be proven harmful when consumed in large amounts. The high vitamin and fiber amount in sweet potatoes makes them a healthier substitute to regular potatoes. 

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

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

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

There’s still a lot of doubt circulation around, is sweet potato good for weight loss? Yes, one can consume sweet potato everyday to achieve the results of weight loss. However, it’s daily limit shouldn’t be extended beyond 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 come loaded with the benefits of fiber which helps keep on full for long and thus prevents binge eating. The food also has low GI which helps in slow digestion of food and thus lowering the blood sugar spike. The low calorie component of sweet potatoes also assists in keeping the calories 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 low GI index and low calorie, along with being rich in fiber. 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 in it can help one get effective results. Regular consumption of the same 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 consumption of sweet potatoes for weight loss. One can consume it as a part of a balanced meal and extract helpful weight loss and health benefits. Considering it as a snacking option is also helpful as it 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 not more than 130-150 g of the same in a day. This will help in extracting health benefits along with keeping you satiated for long. 

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 leading to high potassium levels which can give way to palpitations and even damage heart health. Thus, people with kidney-related issues should avoid consumption of sweet potatoes.