Did you know that sweet potatoes can help you lose weight? Initially, your taste buds may yell at you and cry tears of sadness, but stick with it, after a few days they will stop that foolishness, and your body will begin to crave more healthy foods instead.
Hang in there!
Native to many regions in the Americas, sweet potatoes are part of the morning glory family. Skin colors for the root vegetable can be orange, purple, red, yellow, violet, beige, brown or white. Sweet potatoes are a starch with a sweet taste.
Sweet Potato Origins
We believe that the veggies came to us from either Central or South America and have been around for 5,000 years or more.
They like to grow in tropical, warm areas with just the right amount of water. This is one sweetie that does not like winter! They are familiar ingredients in Japanese, Taiwanese, and Philippino dishes.
Benefits Of The Spud
Sweet potatoes have the following advantages:
- Full of beta carotene, which helps our immune system, their antioxidants contribute to keeping cancer and aging at bay. A Harvard study of 124,000 people revealed that the risk of lung cancer was reduced by as much as 32 percent in testers that ate elevated levels of carotenoid foods. Also, women in the initial stages of breast cancer, who had the most carotenoids in their blood, were less likely to suffer a recurrence of the disease. Inflammatory problems like asthma, arthritis, and gout are also reduced by antioxidants
- Four times better for your eyes than carrots
- The skin is edible and tasty and is full of fiber, which keeps your digestive system healthy and clean. As a matter of fact, they have more fiber than oatmeal to help you avoid constipation and reduce exposure to colon cancer
- No cholesterol means no clogged arteries
- A medium sized potato is only about 120 calories and fat-free
- Lots of vitamin E helps prevent colds
- Vitamin A will give you a beautiful complexion
- Vitamin D builds strong bones
- Iron not only provides us with energy, but it also promotes red and white blood cell production, reduces stress, and supports the metabolization of proteins
- Vitamin C offers protection from the flu and common colds, it also is essential for forming strong foundations for your teeth and bones and it accelerates wound healing
- Magnesium is a mineral that supports healthy artery, blood, bone, heart, muscle, and nerve function and about 80 percent of North American residents may have a magnesium deficit
- Their natural sweet sugars release slowly into our bloodstream, which helps to regulate blood sugar and sustain a balanced source of energy
- They also reduce exposure to insulin resistance
- An all-important electrolyte, potassium keeps your heartbeat and nerve signals regular, wards off muscle cramping by promoting relaxation, aids kidney activities, and reduces swelling
- Vitamin B6 reduces the chemical homocysteine, which is tied to degenerative diseases and heart attacks
Added Facts For Sweet Potatoes
The spuds can be prepared in several diverse ways to offer you and your families great varieties.
- Roast, steam, boil, mash or bake
- Great additions to stews, soups
- Grill them to include in a unique green salad
- Add peppers and onions for a wrap
- Puree them for smoothies and baking
Folate is needed for fetal cell and tissue development, and if you are pregnant or considering starting a family, sweet potatoes are high in folate.
On top of all these valuable things, they are inexpensive!
Sweet Weight Loss
All the aids we've shared thus far are impressive health benefits, but to specifically target weight loss, consider:
- That high fiber content will take up more tummy room and make you feel fuller for a longer period. Fibers also digest slowly, so they stay in your belly longer and prevent overeating
- The incredibly low calories help you reduce daily calorie intake. If a pound of fat equals 3,500 calories, to drop one pound, you must reduce your intake by 500 calories each day. Pureed sweet potatoes make delicious pancake batter, so use it instead of the fatty and high-calorie traditional batter, and you have your first reduction
- Aside from bones and fat, most of our body is water; therefore, eating foods with a high moisture content is going to make your body happy. Sweet potatoes are a high-water food, surprise! This helps to lose weight and keep it from making a return appearance
- Sweet potatoes can help you make great tasting, low-calorie desserts
- Don’t be fooled by the delicious fried sweet potatoes, can you say, “deep fried in grease?”
Pass on the high fat and calorie topping for your sweet potatoes. Better ideas are:
- Plain nonfat Greek yogurt and fresh chives
- Steamed veggies and salsa
- Rosemary is an excellent topping
- Mash in some garlic to your sweet potato mash rather than butter and heavy cream
- A drizzle of olive oil works too
- Use sweet potatoes for the starch portion of your meal, instead of pasta, white potatoes, and rice.
Sweet Potato Recipe Ideas
Sweet potatoes with other ingredients in your favorite recipes can make the same tasty food types you have always loved.
Review these yummy, easy and lower calorie ideas.
- Apple cinnamon sweet potato waffles
- Sweet potato whole grain pancakes
- Sweet potato pie oatmeal
- Grilled sweet potato fries
- Sweet potato carbonara
- Sweet potato nachos
- Egg stuffed sweet potatoes
- Corn, kale and sweet potato soup
- Sweet potato enchiladas
- Shepard’s pie with sweet potatoes
- Honey lime sweet potato tacos
- Sweet potato hash
- Baked sweet tater fries
- Sweet potato and pepper hash
- Spikey sweet potato mash
- Japanese sweet potatoes
- Roasted sweet potatoes in coconut oil
Sweet Potato Popularity
At one time purchasing russet potatoes was less expensive than growing sweet potatoes, plus post-World War II families were becoming more prone to buy instead of growing.
In the US, we grow less than one billion pounds per year. Atkins, Paleo, and South Beach diets gave the super vegetable status because of all the health benefits and global demand for the spud blossomed, especially in colder regions of the world.
Congratulations, North Carolina for producing over one-half of America's output since 1971.
Sweet Potato For Weight Loss Final Thoughts
Textures will vary in some recipes, but you can use sweet potato puree in your recipes to replace butter and oil. Begin testing via trial and error on the amounts, and it may be a bright idea to use 50 percent sweet potato puree on your first test as a replacement.
Based on the results, increase or decrease as needed to get the texture and taste you want.
Never quit on your weight loss goals friends!