How to Lose Weight with Sweet Potatoes: The Best Tips and Tricks

Looking to drop a few pounds? Sweet potatoes might be the answer! These nutrient-rich tubers are perfect for weight loss because they are low in calories and high in fiber. In this blog post, we will discuss the best tips and tricks on how to use sweet potato for weight loss. We’ll also provide some delicious recipes for you to try!

Defining Sweet Potato

Sweet potato is an edible tuber that belongs to the morning glory family. The sweet potato is native to Central and South America and was introduced to the Caribbean Islands by Christopher Columbus. Sweet potatoes are a starchy food and are therefore high in carbohydrates. They are an excellent source of:

• Vitamin A
• Vitamin C
• Potassium
• Fiber

There are many different varieties of sweet potatoes, but the two most common are the white sweet potato and the orange sweet potato. The white sweet potato is less sweet than the orange variety and has a firmer texture. Orange sweet potatoes are often called yams in the United States, but they are actually two different tubers. Yams are native to Africa and have a darker skin color and a sweeter flavor than sweet potatoes.

Nutritional Information Of Sweet Potato

One cup (200 grams) of sweet potato contains the following:

Calories: 180

Fat: 0.3 grams

Protein: 4.0 grams

Carbohydrates: 41.4 grams

Fiber: 6.6 grams

Vitamin A: 38433 IU

Vitamin C: 39.2 mg

Calcium: 76.0 mg

Manganese: 1.0 mg

Potassium: 950 mg

 

Sweet Potato And Weight Loss

These sweet potatoes are often touted as a superfood due to their nutritional content. Some of the ways in which sweet potatoes can help with weight loss include:

Low in calories

Sweet potatoes are low in calories, making them an excellent food choice for those looking to lose weight. One cup of sweet potato contains just 130 calories, which is about the same as one small apple. You can easily incorporate sweet potatoes into your diet without having to worry about packing on the pounds.

High in fiber

Sweet potatoes are also high in fiber, which is essential for weight loss. Fiber helps to keep you feeling full and satisfied after eating, so you’re less likely to overeat. It also helps to regulate your digestive system and can even help to reduce belly fat. You should aim to get 25 grams of fiber per day, and a cup of sweet potatoes contains 22% of the DV.

Rich in vitamins and minerals

Sweet potatoes are rich in vitamins and minerals, which can help to boost your metabolism and promote weight loss. They are an excellent source of vitamin A, which helps to break down fat cells. They are also a good source of potassium, which helps to regulate blood pressure and fluid retention. It’s important to get enough of these nutrients in your diet, as deficiencies can lead to weight gain.

Regulate blood sugar levels

Sweet potatoes can help to regulate blood sugar levels, which is important for weight loss. When blood sugar levels are stable, you’re less likely to experience cravings and overeat. Sweet potatoes are a low glycemic food, meaning they don’t cause spikes in blood sugar levels. This makes them an ideal food choice for those with diabetes or insulin resistance. It’s also worth noting that sweet potatoes are a complex carbohydrate, so they take longer to digest than refined carbs. This means they won’t give you a quick burst of energy followed by a crash, making them perfect for sustained energy throughout the day.

Reduce inflammation

Sweet potatoes can also help to reduce inflammation, which can lead to weight gain. Inflammation is a common problem that can be caused by a variety of factors, including diet, stress, and lack of sleep. Sweet potatoes are a good source of antioxidants, which help to reduce inflammation. They are also a good source of potassium and magnesium, both of which have anti-inflammatory properties. With all of these benefits, it’s no wonder that sweet potatoes are often touted as a superfood.

How To Include Sweet Potatoes In Your Diet

Now that you know all about the benefits of sweet potatoes, you’re probably wondering how to include them in your diet. Here are some ideas:

• Add sweet potatoes to your breakfast by making a sweet potato hash or adding them to oatmeal.
• Use sweet potatoes in place of regular potatoes in recipes like mashed potatoes, roasted potatoes, or french fries.
• Make a healthy and filling soup or stew by adding diced sweet potatoes.
• Add sweet potato slices to your lunchtime salad for a filling and satisfying meal.
• Enjoy a delicious and nutritious snack by dipping sweet potato wedges in hummus or guacamole.

As you can see, there are many different ways to incorporate sweet potatoes into your diet. By following these tips, you can easily make them a part of your weight loss journey. Give them a try and see for yourself how they can help you reach your goals.

Sweet Potato Recipes For Weight Loss

If you’re looking for some delicious and healthy recipes to help you lose weight, look no further than sweet potatoes. Here are some of our favorite sweet potato recipes for weight loss:

Sweet Potato Breakfast Bowl

Ingredients

• One large sweet potato, peeled and diced
• One cup of cooked quinoa
• Two eggs scrambled
• Half an avocado, diced
• One tablespoon of hot sauce

Instructions

1. Preheat the oven to 375 degrees.
2. Place the sweet potatoes on a baking sheet and roast for 25 minutes.
3. Remove from oven and let cool. In a medium bowl, add the cooked sweet potatoes, quinoa, eggs, avocado, and hot sauce.
4. Mix together until all ingredients are well combined.
5. Divide into two bowls and enjoy.

Sweet Potato Soup

Ingredients

• Two large sweet potatoes, peeled and diced
• One onion, diced
• Three cups of vegetable broth
• One can of coconut milk

Instructions

1. In a large pot, add the sweet potatoes, onion, and vegetable broth.
2. Bring to a boil and let simmer for 20 minutes.
3. Remove from heat and add coconut milk.
4. Use an immersion blender to blend until smooth.
5. Enjoy as is or with a side of crusty bread.

Sweet Potato Falafel Bowls

Ingredients

• One cup of cooked chickpeas
• One large sweet potato, peeled and diced
• One onion, diced
• Half a cup of fresh parsley
• Quarter cup flour
• One teaspoon cumin

Instructions

1. Preheat the oven to 375 degrees.
2. In a food processor, add the chickpeas, sweet potato, onion, parsley, flour, and cumin.
3. Pulse until everything is well combined and forms a thick paste.
4. Form the mixture into small balls and place it on a baking sheet lined with parchment paper.
5. Bake for 20 minutes.
6. Remove from oven and let cool.
7. Serve on a bed of greens or in a pita pocket with tzatziki sauce. Enjoy!

Roasted Sweet Potatoes

Ingredients

• Two large sweet potatoes, peeled and diced
• One tablespoon of olive oil
• One teaspoon salt

Instructions

1. Preheat the oven to 400 degrees.
2. In a large bowl, add the sweet potatoes and olive oil.
3. Toss until all of the sweet potatoes are coated in oil.
4. Sprinkle with salt and place on a baking sheet lined with parchment paper.
5. Bake for 25 minutes.
6. Remove from the oven and enjoy as is or with your favorite dipping sauce.

Mashed Sweet Potatoes

Ingredients

• Two large sweet potatoes, peeled and diced
• Half a cup of milk
• One tablespoon butter
• One teaspoon salt

Instructions

1. Place the sweet potatoes in a large pot and cover with water.
2. Bring to a boil and let cook for 15 minutes.
3. Drain the water and add milk, butter, and salt.
4. Use an immersion blender or potato masher to mash the sweet potatoes until desired consistency is reached.
5. Serve as is or with gravy. Enjoy!

Sweet Potato Medallions

Ingredients

• One large sweet potato, peeled and sliced into thin medallions
• One egg, beaten
• Quarter cup bread crumbs

Instructions

1. Preheat the oven to 375 degrees.
2. In a small bowl, add the bread crumbs.
3. Place the sweet potato medallions in the egg and then coat in the bread crumbs.
4. Place on a baking sheet lined with parchment paper and bake for 15 minutes.
5. Remove from the oven and enjoy as is or with your favorite dipping sauce.

Sweet Potato Puffs

Ingredients

• One large sweet potato, peeled and diced
• One egg, beaten
• Quarter cup flour

Instructions

1. Preheat the oven to 400 degrees.
2. In a small bowl, add the flour.
3. Place the sweet potato in the egg and then coat in the flour.
4. Use a fork to poke holes in the potatoes.
5. Place on a baking sheet lined with parchment paper and bake for 15 minutes.
6. Remove from the oven and enjoy as is or with your favorite dipping sauce.

Sweet Potato and Quinoa Bowl

Ingredients

• One roasted sweet potato, diced
• Half a cup of cooked and cooled quinoa
• Two eggs scrambled

Instructions

1. In a medium bowl, add the cooked sweet potatoes, quinoa, eggs, avocado, and hot sauce.
2. Mix together until all ingredients are well combined.
3. Divide into two bowls and enjoy.

Sweet Potato Chips

Ingredients

• One large sweet potato, peeled and sliced into thin rounds
• One tablespoon of olive oil
• Salt to taste

Instructions

1. Preheat the oven to 375 degrees.
2. In a small bowl combine the olive oil and salt.
3. Place the sweet potato rounds in the bowl and toss to coat in the mixture.
4. Place on a baking sheet lined with parchment paper and bake for 25 minutes.
5. Remove from the oven and enjoy as is or with your favorite dipping sauce.

Sweet Potato Rice

Ingredients

• One roasted sweet potato, diced
• One cup of cooked white rice

Instructions

1. In a medium bowl, add the diced sweet potatoes and cooked white rice.
2. Mix together until all ingredients are well combined.
3. Serve as is or with your favorite toppings. Enjoy!

Hassel Back Sweet Potatoes

Ingredients

• Two large sweet potatoes, peeled
• One tablespoon of olive oil
• One teaspoon salt

Instructions

1. Preheat the oven to 400 degrees.
2. Using a sharp knife, make thin slits along the length of the sweet potatoes, being careful not to cut all the way through.
3. In a small bowl, combine the olive oil and salt.
4. Place the sweet potatoes in the bowl and toss to coat in the mixture.
5. Place on a baking sheet lined with parchment paper and bake for 45 minutes.
6. Remove from the oven and enjoy as is or with your favorite dipping sauce.

These are just a few of our favorite ways to enjoy sweet potatoes. You can really get creative with them and make all sorts of delicious dishes.

Limitations On Eating Sweet Potato

While sweet potatoes are a great food to include in your diet, there are certain limitations you should be aware of.

• For one, sweet potatoes are a high-glycemic food. This means that they can cause your blood sugar to spike if you eat too many of them. If you have diabetes or are prediabetic, it’s important to monitor your intake of high-glycemic foods like sweet potatoes.
• In addition, sweet potatoes are a starchy vegetable. This means that they are relatively high in carbohydrates. If you’re trying to lose weight or manage your blood sugar levels, it’s important to limit your intake of starchy vegetables like sweet potatoes.
• That said, there are plenty of ways to enjoy sweet potatoes without overdoing it. When eaten in moderation, sweet potatoes can be a nutritious and delicious part of your diet. So go ahead and enjoy them! Just remember to keep an eye on your portion sizes.

Keep these few limitations in mind and enjoy sweet potato in your weight loss journey. Remember that moderation is key! And if you have any questions, be sure to ask your doctor or dietitian. They can help you figure out how to enjoy sweet potatoes as part of a healthy diet that’s right for you.

So there you have it! These are our best tips and tricks for enjoying sweet potatoes as part of a healthy diet. We hope you found this information helpful and that you’ll give sweet potatoes a try.

Conclusion

When it comes to weight loss, there are many different approaches that you can take. Some people prefer to go the more traditional route, while others opt for more unique methods. If you’re looking for something a little different, then you may want to consider using sweet potato as a way to help you with weight loss.

Sweet potatoes are a great source of fiber, which can help to keep you feeling full and satisfied after eating them. They’re also low in calories, making them an ideal food for those who are trying to lose weight. Additionally, sweet potatoes are packed with nutrients that can help boost your metabolism and promote fat burning.

If you are looking for more sustainable weight loss tips, then contact Mantra Care today.  Our team of experts can help you develop a healthy weight loss program that is tailored to your specific needs and goals. You can also get in touch with our nutrition experts and expert dietitians through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals.