Sweet potato is a versatile root vegetable thatis great for weight loss. Unlike the regular starchy potato, it is loaded with proteins, fiber, vitamins, and minerals. It can easily be usedas a substitute for normal potatoes. This vegetable witha high satiety indexis scientifically proven to aid weight loss . Wondering what makes the sweet potato diet so good for weight loss? Read on to find out.
The sweet potato diet, as the name suggests, requires you to incorporate sweet potatoes into your diet. It also includes other fat-burning foods – like yogurt and vegetables- and high-fiber foods.
How Sweet Potatoes Aid Weight Loss
Low In Calories
Sweet potatoes are surprisingly low in calories. One sweet potato (5”, 130 g) contains only 112 calories. One of the main factors that affect weight loss is maintaining a negative energy balance. This means you need to consume fewer calories and burn more. Two sweet potatoes have around 250 calories. Therefore, they will fill you up and keep your hunger pangs at bay.
High In Dietary Fiber
Sweet potatoes are rich in dietary fiber. One sweet potato (130g) provides around 4 g of fiber. Dietary fiber aids weight loss by forming a gel-like mesh in the stomach. This makes you feel full, curbs hunger, and prevents you from overeating.
Purple sweet potato starch can be used to produce resistant starch (RS) . A study conducted on rats found that resistant starch escapes digestion and gets fermented in the gut. This releases short-chain fatty acids that stimulate the secretion of peptide hormones that regulate satiety and help you cut down on your calorie intake, thus aiding weight loss.
Energy-Rich Good Carbs
Carbohydrates should not be ignored totally. They provide the energy to do various functions (5). To expend the calories you consume, you should have enough energy to walk around, take the stairs instead of the elevator, and work out regularly. If your body is deprived of carbs, you will not have the energy to keep yourself active and healthy.
Low Glycemic Index
Glycemic index is a number given to food depending on the glucose spike it causes in the body after a meal. If a particular food causes a high blood glucose spike, it means it has a high glycemic index. This indicates that consuming too much of that food can cause type 2 diabetes and insulin resistance.
Though sweet potatoes are sweet, they have a low glycemic index. The glycemic index of boiled sweet potato ranges from 44 to 61, of baked sweet potato is 94, and of roasted sweet potato is 82. So, you can consume them without worrying about blood glucose spikes.
High Water Content
Sweet potatoes have high water content. This is another reason they can aid in effective weight loss. Dehydration slows down your metabolism. Consuming sweet potatoes helps rehydrate your cells and kick-start metabolism.
Lastly, a randomized control trial study showed a positive relationship between white sweet potato intake and improvement in anthropometric measurements (body weight, BMI, waist circumference, hip circumference, etc.).