Are Sweet Potatoes Good For Weight Loss?
Are you confused? It is usually thought that things grown below the ground are fattening. Sweet potatoes or Shakarkandi (in Hindi) is actually a good weight loss food. I often have fights with my dad because he loves below-the-ground grown food. What bothers me is his ever growing pot belly. Don’t think that I am disrespectful to him, it is just out of concern that I stop him. Not any more! I broke the happy news about sweet potatoes being helpful in weight loss and he was more than happy. I bet there is going to be a kilo of shakarkandi in the kitchen this evening!! 😛
Let us work on the facts now! If your weight loss mantra happens to be cutting down on calories, then you can get a maximum amount of nutrition by adding sweet potatoes to your diet.
What is in a sweet potato?
One sweet potato has 112 calories and zero fat. It has 2 g of protein. Coming to the vitamin part, it provides more than 100% of the daily need of vitamin A. Vitamin A is essential to keep your eyes, immune system and bones healthy. It also offers modest quantities of folate, vitamin B6 and vitamin B6. It has more than 20% of the daily need of iron, 25% of phosphorous and more than 10% of calcium, zinc and magnesium.
I would call it a nutrient dense food!
The fibre content– One medium sized sweet potato contains 4 grams of fiber which is more than a bowl of oatmeal (it contains about 3 grams).
Per day requirement of fibre for men is 38 grams and for women it is 25 grams. There are so many benefits of consuming adequate quantities of fibre. It helps in keeping your cholesterol low, prevents cardiovascular disease, regulates sugar levels of the blood and it helps in weight loss. Eating sweet potatoes will help you feel full for longer.
One cup of sweet potatoes offers 28 g of carbs. The carbs in sweet potatoes are of the complex type.
Hmmm, so low- carbers would think twice before eating them. Doesn’t sound good for weight loss, right? But you can reconsider things as a sweet potato is low in calories, is loaded with nutrients and can give the required energy to burn calories in between meals. The carbs in it will help you produce glucose that keeps you energetic and alert. This will help in overcoming the lethargy associated with weight loss diets.
Colour of the sweet potatoes
Sweet potatoes with a purple flesh contain certain compounds that have powerful antioxidant properties. The effect of purple sweet potato extract was studied on fat cells by researchers in Korea. It was found that the extract helped in reducing the secretion of leptin. Leptin is a hormone that has an important role to play in controlling the metabolism of fat. This directly indicates that the extract of the purple sweet potato would prevent obesity and help in weight loss.
Ways to include sweet potatoes in your diet
The versatility of sweet potatoes make them adjust in most meals. You can use them instead of fattening foods and lower the calories in your meals. Craving a thick soup? Shun the calorie dense cream and thicken your soup naturally with sweet potatoes. You can simply boil it, chunk it and add some chaat masala. Voila! Your healthy low cal chaat is ready!! I have seen many roadside vendors up north selling shakarkandi chaat. Healthy option I must say!!
Do you agree that sweet potatoes are good for weight loss?
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