Amazing To Know the Benefits of Sweet Potatoes

Weight Loss

Everyone is familiar with vegetable Potatoes and also it will not be wrong to say that most of the people are fond of potatoes.  Some of them who don’t like potatoes can always try Sweet Potatoes. They are more delicious than potatoes and also benefits our health in many ways.

But, one must know the difference between potatoes and sweet potatoes, when the fact is that both are growing beneath the soil.  There is only one difference potatoes are the modification of the stem of plants and the sweet potatoes are the modification of the roots of plants.

Let us know the benefits of Sweet Potatoes especially in terms of weight loss.

Weight Loss 1 Low in Calories

Sweet potatoes are unexpectedly low in calories. Calories in one sweet potato (5”, 120 g) are only 112 calories. One of the main factors that affect weight loss is one needs to consume fewer calories and burn more. Two sweet potatoes have around 250 calories. Therefore, they will fill you up and keep the hunger away.

Weight Loss 2 High In Dietary Fibre

Sweet potatoes are rich in fibers. Dietary fiber assists weight loss by forming a gel-like mesh in the stomach, which makes us feel full and prevents us from overeating.

  • It also puts, in a nutshell, the fat molecules.
  • Prevents fat absorption.
  • Promotes stool movement in the colon.
  • Helps in the production of good gut bacteria.

Hence, consuming the dietary fiber-rich sweet potatoes improves metabolism, digestion, and excretion, leading to weight loss.

Weight Loss 3 Energy-Rich Good Carbs

We always build a myth around us that to lose weight the food should be free of carbohydrates. In fact, carbohydrates cannot be ignored totally. We need it for energy as our various organs require energy to perform their functions. One should have enough energy to walk around, take the stairs instead of the elevator, and work out regularly. If our body is deprived of carbs, we will not have the energy to keep ourselves active and healthy. One cup mashed sweet potato (328 g) contains 58 g of carbs, 8.2 g of which is dietary fiber (also called complex carbs).

Weight Loss 4 Low Glycemic Index

The glycemic index is an amount given to food depending on the glucose spike it creates in the body after a meal. If a particular food causes a high blood glucose spike, it relates to having a high glycemic index. This point towards that consuming too much of that kind of food one can suffer from type 2 diabetes and insulin resistance.

Though the name sweet potatoes signify sweet, they have a low glycemic index. The glycemic index of boiled sweet potato ranges from 44-61, of baked sweet potato, is 94, and of roasted sweet potato are 82. So, one can easily consume them without hampering the blood glucose spikes.

Weight Loss 5 High Water Content

Sweet potatoes have another reason to help in effective weight loss is that they have a high water content in it. Lack of fluids slows down our metabolism. Eating sweet potatoes help rehydrate our cells and kick-start the metabolism.

This prevents our body from accumulating fat, balances the internal pH, and expels out toxins. The water and fiber from the sweet potatoes keep one satisfied for a long duration.

Weight Loss 6 Antioxidant Property

We know the sweet potatoes are colorful. The orange or purple color of sweet potatoes indicates the presence of carotenoids or anthocyanins. These pigments also called phytochemicals are antioxidants.

Sweet potatoes contain antioxidants like copper/zinc superoxide dismutase, catalase, and sporamins. These antioxidants neutralize the free radicals present in our body, as free radicals are the main toxins to create various kinds of health problems. It protects our body by preventing DNA mutation by the harmful oxygen radicals. The less the number of oxygen radicals in the body, the lower our stress or inflammation levels will be. This, in turn, helps in weight loss.

Now it might have become clear why it is recommended being on a sweet potato diet for weight loss.

Sweet Potato Diet Plan Especially For Weight Loss

Try the sweet potato diet for three days and observe the change. It will help one to detox, lose water weight, start mobilizing the fat, and feel amazing.

One can follow the below-specified plan for 3 days given by Charushila Biswas, ISSA Certified Specialist in Fitness & Nutrition


Breakfast -1 boiled egg + 1 boiled sweet potato + 1 cup green tea
Lunch -1 boiled sweet potato + 3 oz grilled fish or chicken + 1 cup yogurt
Dinner -1 bowl sweet potato soup

Day 2

Breakfast 1 boiled sweet potato + 2 egg white omelet + 1 cup black coffee
Lunch Mushroom, greens, and boiled sweet potato salad with light dressing + 1 cup buttermilk
Dinner 1 boiled sweet potato + blanched broccoli + 3 oz grilled fish/chicken/tofu

Day 3

Breakfast 1 boiled sweet potato + 4 almonds + 1 cup green tea + 1 banana
Lunch Sweet potato soup + 1 wheat bread toast + 1 cup yogurt
Dinner Mashed sweet potato + blanched peas and cauliflower + grilled mushrooms

Following this 3-day sweet potato diet plan one will get the metabolism to speed up and help one to shed a few pounds. Also, it is very important to consume home-made food to avoid extra calories to enter into our system which could hamper our weight loss target.

One can consume it many ways, some of the recipes are highlighted, one can choose according to their taste.

Healthy and Quick Sweet Potato Recipes

1. Mashed Sweet Potato

  • 1 sweet potato, boiled
  • 2 tablespoons sour cream
  • 1 tablespoon olive oil
  • ½ teaspoon freshly ground black pepper
  • Salt to taste
  • Cilantro for garnish
  • A few walnuts for garnish
  • Mash the sweet potato in a bowl using the back of a fork.
  • Add the salt, pepper, sour cream, and olive oil.
  • Mix everything thoroughly.
  • Garnish with walnuts and cilantro.

2. Sweet Potato Egg Boats

Sweet Potato Egg Boats


  • 1 sweet potato, boiled and halved
  • 2 eggs
  • 1 large tomato, halved
  • 1 teaspoon olive oil
  • ½ teaspoon freshly ground black pepper
  • Scallions for garnish
  • Scoop out the sweet potato flesh from the middle part of each half.
  • Drizzle some olive oil. Sprinkle salt and pepper.
  • Crack open an egg in each sweet potato half.
  • Sprinkle salt and black pepper on the egg.
  • Bake at 200°C (400°F) for 2 minutes.
  • Garnish with chopped scallions and tomato halves.

3. Sweet Potato Chili

Sweet Potato Chili

  • 1 sweet potato, boiled and cubed
  • ¼ cup kidney beans
  • ¼ cup garbanzo beans
  • 1 medium-sized red onion, chopped
  • 2 medium-sized tomatoes, chopped
  • 1 clove of garlic, grated
  • 2 tablespoons olive oil
  • 1 teaspoon cumin powder
  • 2 teaspoons coriander powder
  • ½ teaspoon paprika
  • ½ teaspoon black pepper powder
  • Salt to taste
  • Cilantro for garnish
  • Pressure cook the kidney beans and garbanzo beans.
  • Heat olive oil in a pan and add the chopped onions. Cook until they turn translucent.
  • Add in the grated garlic and cook for 20 seconds.
  • Add in the chopped tomatoes and cook for a minute.
  • Sprinkle in the salt, cumin powder, coriander powder, paprika, and black pepper.
  • Stir and cook for a minute.
  • Add a little water and cook for one more minute.
  • Add in the cooked kidney beans and garbanzo beans.
  • Stir and cook for 3-4 minutes.
  • Add in the boiled sweet potato cubes. Cover and cook for 10 minutes.
  • Garnish with cilantro.

Other Health Benefits of Sweet Potatoes

Health Benefits 1 Good for Eyesight and Skin

Sweet potatoes are very rich sources of vitamin A (in the form of beta-carotene). Vitamin A is important for our bones, eyesight, and skin.

Health Benefits 2 Boosts Immunity

It is also a rich source of Vitamin C, which is a natural immunity booster. 100 grams of sweet potato contains approximately 2.4 mg vitamin C. Vitamin C is an antioxidant that cleans the harmful free oxygen radicals, thereby boosting our immunity.

Health Benefits 3 Antidiabetic and Anticancer

Sweet potatoes are rich in antioxidants that clean the harmful oxygen radicals and prevent DNA mutation. This, in turn, prevents cancer cell growth and explosion. It is also good for people with type 2 diabetes as it helps control blood sugar levels.

Overall we can say, sweet potatoes are wonderful sources of nutrition, and the sweet potato diet can help one to lose excess weight.

Make sure one prepare it in the correct way, consume other healthy foods, and also maintain the consistency in routine exercises.

“Love Sweet Potato Diet and Shed the Extra Weight”

Disclaimer: Talk to a doctor before making significant changes to your diet to be sure the steps you plan to take are the right ones, for your overall health.


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