Add the salt, pepper, sour cream, and olive oil. We avoid using tertiary references. They provide the energy to do various functions (5). Characterization and Prebiotic Effect of the Resistant Starch from Purple Sweet Potato, Molecules, U.S. National Library of Medicine, National Institutes of Health. A study conducted on rats found that resistant starch escapes digestion and gets fermented in the gut. Yes, The Sweet Potato Diet can absolutely be tailored to a pescatarian diet! Therefore, they will fill you up and keep your hunger pangs at bay. This vegetable with a high satiety index is scientifically proven to aid weight loss (2). If your body is deprived of carbs, you will not have the energy to keep yourself active and healthy. Sweet potatoes are surprisingly low in calories (1). 18 Shake User rating 98%. Make sure you prepare it the correct way, consume other healthy foods, and exercise regularly. Two sweet potatoes have around 250 calories. According to her, food is the best medicine, and proper nutrition is key to achieving good health. Is it OK to eat sweet potatoes on a low-carb diet? Read on to find out. Which I found odd, considering I’ve eaten way fewer calories than what’s prescribed in the Sweet Potato Diet … One sweet potato (5”, 130 g) contains only 112 calories. When she is not working, she loves spending quality time with family and friends. If you're unsure about how sweet potatoes fit into your diet, read on for information about how sweet potatoes can impact weight loss, according to dietitians. Also, only eat from the list of approved foods (see pages 143-145 – don’t worry, there are hundreds of choices) Just make sure to keep your carbs limited to sweet potatoes – it’s all about the sweet potato at this point. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. Vitamin C is an antioxidant that scavenges the harmful free oxygen radicals, thereby boosting your immunity (9). Consume no more than 3 medium-sized sweet potatoes per day. Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Heat olive oil in a pan and add the chopped onions. Now, I don't only like or eat sweet potatoes, exclusively. Drizzle some olive oil. (2). You can learn more about how we ensure our content is accurate and current by reading our. Our stringent editorial guidelines allow us to cite only from reputed research institutions, academic journals, medically established studies, and highly regarded media and news agencies. Ensure that you practice portion control. 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 (7). Sprinkle in the salt, cumin powder, coriander powder, paprika, and black pepper. That's why I love sweet potatoes so much! If a particular food causes a high blood glucose spike, it means it has a high glycemic index. She is passionate about science and how it can be applied to one’s daily lifestyle. One sweet potato (130g) provides around 4 g of fiber (1). https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273351/, https://www.ncbi.nlm.nih.gov/pubmed/17030963/, https://www.ncbi.nlm.nih.gov/pubmed/8116550, https://www.ncbi.nlm.nih.gov/pubmed/20234030, https://www.ncbi.nlm.nih.gov/pubmed/22132322, https://medlineplus.gov/ency/article/002400.htm, https://www.ncbi.nlm.nih.gov/pubmed/29099763, https://www.ncbi.nlm.nih.gov/pubmed/24921903, 25 Best Superfoods For Weight Loss Backed By Science. Sweet potatoes are a delicious way to up your Vitamin A intake! It is clear now why we recommend going on a sweet potato diet for weight loss. That's how I fell in love with them. Find helpful customer reviews and review ratings for The Sweet Potato Diet: The Super Carb-Cycling Program to Lose Up to 12 Pounds in 2 Weeks at Amazon.com. Mash the sweet potato in a bowl using the back of a fork. Sweet potatoes have a high water content (1). Yes. Here are a few yummy sweet potato recipes you can try. Lemonade Diet For Weight Loss – Fad or Fact? Carbohydrates as a source of energy, American Journal of Clinical Nutrition, U.S. National Library of Medicine, National Institutes of Health. The contents of this website are not intended to provide medical advice, diagnosis or treatment. Every article goes through multiple reviews to ensure this. Just replace all of the proteins in the diet with the fish of your choice. Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Scoop out the sweet potato flesh from the middle part of each half. Іt's pretty price enough for me. Sweet potatoes have been a part of the diet in the United States for most of its history, especially in the Southeast. Here’s a 3-day diet plan for you to get started. This means you need to consume fewer calories and burn more. You should follow this diet plan for not more than 3 days. But a potato-only diet provides none of the calcium and omega three - an essential fatty acid crucial for brain and heart function - needed for good health, says Ms Hunter. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health. I could easily put away three or four servings. Vitamin C is a natural immunity booster. Is It Possible To Lose Belly Fat In A Week? The sweet potato diet, as the name suggests, requires you to incorporate sweet potatoes into your diet. Sprinkle salt and pepper. Relationship between Processing Method and the Glycemic Indices of Ten Sweet Potato (Ipomoea batatas) Cultivars Commonly Consumed in Jamaica, Journal of Nutrition and Metabolism, U.S. National Library of Medicine, National Institutes of Health. It is always advisable to eat balanced meals with controlled portions, exercise regularly, and sleep well to lose weight. White Sweet Potato as Meal Replacement for Overweight White-Collar Workers: A Randomized Controlled Trial, Nutrients, U.S. National Library of Medicine, National Institutes of Health. Big Breakfast, Small Breakfast or No Breakfast? Garnish with chopped scallions and tomato halves. The following two tabs change content below. It can easily be used as a substitute for normal potatoes. She has over 8 years of experience in nutrition and dietetics with a strong research background. Add in the chopped tomatoes and cook for a minute. What Is The Noom Diet And How Does It Work? Cover and cook for 10 minutes. You can add sweet potatoes on a daily basis. I fill these pages with healthy recipes and ramblings about everything and nothing! Waste not, want not! Tips To Make Your Perms Vibrant, Bouncy, Shiny, And Long-Lasting, 13 Best Shampoos To Tame Frizz And Flyaways. Vitamin C and Immune Function, Nutrients, U.S. National Library of Medicine, National Institutes of Health. She has also written a book on PCOS and its management for doctors and patients. Consult your dietitian if you want to follow a sweet potato diet under proper supervision. Hopefully paired with sweet potatoes. Can Eating Tomatoes Help You Lose Weight? Vitamin A, MedlinePlus, U.S. National Library of Medicine, National Institutes of Health. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. No, sweet potatoes are great for weight loss. Add in the grated garlic and cook for 20 seconds. Your feedback helps us serve you better and maintain a long-term relationship with the most important people in our business – you. All rights reserved. Add in the cooked kidney beans and garbanzo beans. Feel free to use the recipes as meals whenever you want (just have a normal portion size for you, even the sweet treats). Sweet Potato Diet? Purple sweet potato starch can be used to produce resistant starch (RS) (3). If there is any lack of sufficient evidence, we make sure we mention it. This is why our healthy Mediterranean alternatives make a great addition to your holiday menu. Read honest and unbiased product reviews from our users. Also, don’t make sweet potatoes your only vegetable choice in a day. Can you eat sweet potato on the potato diet? While working on this Sweet Potato Diet review, I struggled big time with my low and no carb days. 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. This entire site 2011-2019 TheIronYou and all its contents and photographs herein, unless otherwise specified, are copyrighted by the holder of the site. It is also good for people with type 2 diabetes as it helps control blood sugar levels (10). Carbohydrates should not be ignored totally. StyleCraze provides content of general nature that is designed for informational purposes only. Dehydration slows down your metabolism. Sweet potatoes are rich in dietary fiber. Fruits will make also an essential part of your diet. There are also some additional benefits of eating sweet potato which you cannot ignore: Sweet potatoes are rich sources of vitamin A (in the form of beta-carotene).