Packed with fiber, sweet potatoes curb appetite and reduce inflammation, experts say. Learn more about this delicious and nutritious staple, including weight-loss-friendly ways to enjoy them.
Sometimes, weight loss advice feels like a long list of “don’ts” rather than a guide to foods you can enjoy. While everyone’s goals are unique, focusing solely on what to avoid can feel counterproductive. That’s why we’re highlighting a dietitian-approved veggie worth considering: sweet potatoes.
With their impressive nutritional profile and versatility in the kitchen, sweet potatoes make a strong case for being part of your weight loss journey. Here are five science-backed reasons why they deserve a spot on your plate, as well as tips from experts on the best ways to prepare them.
1. They Are Packed With Nutrients
Sweet potatoes contain vitamins and minerals that help your body run more smoothly, and according to Julie Pace, RDN, owner of Core Nutrition Health & Wellness, based in Petal, Mississippi, their nutrient density makes them a great choice for weight loss, too.
With just 103 calories in a medium sweet potato, per the U.S. Department of Agriculture (USDA), they’re comparable to a slice of bread in terms of their average calories. But unlike many breads, sweet potatoes offer a wealth of additional nutrients like manganese, copper, potassium, and vitamins A, B complex, C, and E — meaning for every calorie you eat, you’re gaining quite a few nutrients to support your health.
2. Their High Fiber Content Keeps You Full
One of the most notable nutrients in sweet potatoes is their fiber content. One medium sweet potato contains about 4 grams (g) of dietary fiber. “Fiber is a key nutrient for all individuals, but especially for people looking to lose weight,” says Alyssa Smolen, a registered dietitian nutritionist in the New York–New Jersey area.
Unfortunately, very few of us are meeting our fiber needs, according to the American Society for Nutrition. Per USDA recommendations, for every 1,000 calories you consume, you should eat 14 g of fiber, so someone on a 2,000-calorie-a-day diet should get 28 g of fiber.
Research has found that fiber helps send fullness signals from your stomach and intestines to your brain, which can help curb your appetite and keep you eating less, and studies have shown that the fiber in sweet potatoes can also help support good digestive health. Be sure to eat the sweet potato skin, says Pace. Without the skin, you’re missing out on at least half of its fiber content!
3. Antioxidant-Rich Sweet Potatoes Can Help Fight Inflammation
You’ve heard the advice to eat a rainbow diet — consuming fruits and vegetables in a variety of colors. Sweet potatoes come in many colors, like orange, yellow, white, and even purple, which corresponds to the antioxidants it brings to your plate. For example, yellow and orange varieties are rich in beta-carotene, while purple sweet potatoes are packed with anthocyanins, similar to those found in blueberries.
As you lose weight, your body undergoes various stresses, from hormonal shifts to metabolic adjustments and increased physical activity. These changes can lead to inflammation, but research shows that eating antioxidant-rich foods like sweet potatoes can help combat this stress and neutralize inflammation levels.
4. Sweet Potatoes Are a Healthy Carb Choice
Sweet potatoes can be an excellent, weight-loss-friendly winter food. One medium sweet potato has 24 g of carbs, which is more than some other non-starchy vegetables. But with only one natural ingredient, they’re a good alternative to processed carbs like white bread, pasta, and crackers, which some people may choose to limit while losing weight.
Research supports that eating too many ultra processed foods is linked to obesity, diabetes, hypertension, and dyslipidemia, while complex carbohydrates such as those found in sweet potatoes provide a steady energy source, helping stabilize blood sugar levels. This can help prevent energy crashes and keep you feeling energized throughout the day.
5. They May Satisfy Your Cravings for Something Sweet
It’s no surprise that sweet potatoes are, well … sweet, as the name suggests. While you might not think of them the same way you think of chocolate, they can be a great option if you’re used to eating something sweet with your meal but hoping to cut down on added sugars. Sweet potatoes have a moderate glycemic index, which means they cause a slower rise in blood sugar, compared to something sweeter like cereal or cakes, per Harvard Health.
Research suggests that foods with natural sweetness, like sweet potatoes, may stimulate the same sweet taste receptors involved in appetite regulation. This may help to reduce cravings for added sugars later on, which is helpful when you’re trying to eat in a calorie deficit.
7 Tips for Including Sweet Potatoes in Your Diet
Sweet potatoes are not only a healthy, whole food, but also a convenient pantry staple, perfect for meal planning and reducing food waste. They don’t require refrigeration. Instead, store them unwrapped in a cool, dark place, according to Michigan State University Extension, where they’ll last for weeks. (At room temperature, they can be stored up to one week.) When you’re ready to use them, be sure to wash them well.
1. Bake Sweet Potatoes
Instead of a baked white potato, try baked sweet potatoes loaded with nutrient-dense toppings for a delicious, satisfying meal or side dish. Smolen likes putting broccoli, low-fat cheddar cheese, and nonfat Greek yogurt on a sweet potato. Or try Pace’s suggestion of black beans, avocado, onions, and colorful bell peppers.
2. Roast Sweet Potatoes
Roasting vegetables can bring out their natural sweetness. Cube sweet potatoes and season with olive oil, salt, pepper, onion powder, and garlic powder, says Smolen, then toss the mixture on a sheet pan and bake at 350 degrees F for about 30 minutes. Pace likes adding roasted sweet potatoes to quinoa bowls for a hearty dose of fiber. One cup of cooked quinoa contains 8 g of protein and 5 g of fiber, per the USDA.
3. Add Sweet Potatoes to Soups and Stews
If you’re looking for a new ingredient in your soups and stews, Smolen says to add sweet potatoes because they contribute a nice heartiness in addition to nutrients and extra fiber. Sweet potatoes are also delicious in a filling plant-based chili.
4. Bake Sweet Potato “Fries”
Cut your sweet potatoes into strips and bake them for a tasty side dish, perfect for burger night or any time you’re craving something crispy. They’re also well-suited to your air fryer.
5. Serve Sweet Potatoes for Dessert
Think traditional sweet potato casserole, but with a healthier twist. Pace suggests topping a baked potato with candied pecans for the perfect amount of sweetness, like in this Lose It! recipe for Lightened-Up Sweet Potato Casserole With Pecan Crumble.
6. Shred Sweet Potatoes in Hash
Shredded sweet potatoes make for a delicious, nutrient-packed breakfast hash, says Smolen. Pairing the hash with an egg and avocado not only adds creaminess and flavor, but also boosts the fiber and nutrient content, making it a satisfying, well-rounded breakfast.
7. Swap White Rice for Sweet Potatoes in Tacos
Sweet Potato and Black Bean Tacos is a delicious and easily customizable Lose It! recipe.
Which Is Healthier: Sweet Potatoes or White Potatoes?
Sweet potatoes seem to get the nod from the general public as the “healthier” carb compared to white potatoes, and dietitians say from one lens, it’s true. “This is because sweet potatoes have slightly more fiber and significantly more vitamin A, and help manage blood sugar more than other potato varieties,” says Smolen. But that doesn’t mean white potatoes are a nutritional dud. “Both types of potatoes have fiber and vitamins and minerals,” says Smolen.
Ultimately, the choice between the two comes down to personal preference. “Both can be part of a balanced diet,” says Pace, because they both offer unique nutritional benefits.
The Wrap-Up
Sweet potatoes get a thumbs-up in a weight loss diet, according to dietitians, due to their fiber content, nutritional value, and ability to keep inflammation to a minimum. Plus, they can be a healthy eating staple when you need to cook something in a pinch, and they work well for an unprocessed carbohydrate choice. If they’re not your favorite yet, consider giving them another chance — you might find a recipe that changes your mind — but ultimately every potato has its own set of nutritional benefits to offer. It’s more about what sounds satisfying to you.
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Source: Lose it
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