Sweet potatoes are great for losing weight, as they’re low in calories, contain many nutrients which burn fat and have a huge satiating effect. Cook them in an air fryer or a pressure cooker to preserve nutrients and avoid excess calories.
How many calories in a sweet potato?
Sweet potato is a starchy, tuberous root vegetable. Even the young leaves are edible.
Sweet potatoes are low in calories, as they’re 80% water. Moreover, 100g of cooked sweet potato contains 76 calories, 1.36g protein, 2.5g fiber, 5.7g sugars, and almost zero fat.
Furthermore, a medium sweet potato (150g) contains about 114 calories. Practically, a cup of mushed sweet potatoes contains about 180 calories. So, sweet potatoes are an excellent food choice, if you want to lose weight. Actually, they’re pretty low in calories.
Sweet potatoes are satiating
Moreover, sweet potatoes are good for weight loss, as they’re filling foods.
First, sweet potatoes are an excellent source of fiber. 100g of cooked sweet potatoes contain 2.5g of fiber. A meal can provide more than 20% DV (Daily Value). High fiber intake has been linked to reduced risk of obesity!
Additionally, sweet potatoes have a low Glycemic Load of 11. Foods with low glycemic load are good for weight control. They tend to be more filling, and reduce insulin secretion. They should be a key part of any calorie-restricted diet, as they promote weight loss.
Prefer to consume sweet potatoes with the skin. The skin is packed with nutrients and fiber. So, whole sweet potatoes have a greater filling effect.
Certainly, white potatoes are also high in fiber. We should eat them, as well. They won’t make us fat.
Moreover, more people fail to consume the recommended daily intake of fiber. Therefore, we should consume lots of foods high in fiber, such as oatmeal, rice, spinach, broccoli, bananas, apples, carrots, and avocados. Vegetables and fruits are the best sources of fiber.
Vitamins in sweet potatoes burn fat
Additionally, sweet potatoes contain many vitamins and minerals.
They are particularly rich in vitamin C (12.7 mg per 100g), potassium (229 mg), vitamin A (784 mcg), and beta-carotene (9406 mcg).
Sweet potatoes are among the richest foods in beta-carotene. Actually, they contain more than carrots. See the list of foods rich in carotenoids that are vital for good vision and weight loss here.
A serving of boiled sweet potatoes contain about 1960 mcg of vitamin A. Vitamin A is vital for weight loss and for preserving a healthy body weight, as it regulates the formation of body fat tissue.
Moreover, a cup of boiled sweet potatoes contains about 32 mg of vitamin C. The recommended daily intake is 90 mg. Vitamin C deficiency may lead to obesity, as well. On the contrary, adequate amounts of vitamin C seem to burn more fat, regulate glucose, reduce inflammation, and promote the secretion of hormones that burn fat.
Why prefer air-fried sweet potatoes to lose weight?
Above all, avoid fried sweet potatoes, if you want to lose weight. Fried foods are particularly high in calories. A tbsp of any vegetable oil contains about 120 calories!
Furthermore, you could cook sweet potatoes using a pressure cooker or an air fryer. Most nutrients are preserved this way. Most noteworthy, you don’t consume lots of unnecessary calories! Air-fried sweet potatoes won’t make you fat. On the contrary, they’re an excellent option for losing weight.