Low-carb diets can be a popular way of losing weight and limiting calories. Although sweet potatoes are high in carbohydrates, you can still enjoy their nutrients and find a spot for them on your table.
Carbohydrates: The Basics
There are four types:
- Simple natural, like lactose or fructose from fruit
- White sugar is simply refined,
- Complex naturals, such as beans or whole grains, are available.
- Complex and refined, like white flour
Refined carbohydrate is an add-in, which can be used to make cookies, candy, or soda. They can cause blood sugar to drop. They are the most harmful to your health if you're trying to limit carbs.
You can eat fewer carbohydrates if you are following a low-carb diet. Instead, you consume more protein and healthy fat. Your body will burn fat for energy if you eat fewer carbs.
People who reduce their carb intake do so to lose weight. Low-carb diets can also lower your chances of developing type 2 diabetes or other conditions that affect how your body burns energy.
Sweet Potatoes – The Basics
Sweet potatoes may seem like regular white potatoes. Regular potatoes are tubers and belong to the nightshade group. Sweet potatoes are edible roots and belong to morning glory.
White potatoes are less nutritious than sweet potatoes. Sweet potato fries are a popular side dish but sweet potatoes don't have as much nutritional value as white potatoes.
Sweet potatoes are rich in carbohydrates. 5-inch sweet potato carb content is 26 gram. One sweet potato can provide half the amount of carbohydrates you are allowed to consume on a low-carbohydrate diet.
However, this is still lower than the average carbohydrate content of white potatoes: 35 grams. This is also lower than sweet potato fries. Their carb content is about 34 grams due to the way they are prepared.
Sweet Potatoes Nutrition
Sweet potatoes have bronze skin with flesh colors that range from orange, white, orange, purple, and cream. They are naturally sweet and full of nutrients like:
- Vitamin A is in beta-carotene
- Vitamin B6
- Vitamin C
- Potassium
- Fiber
While orange sweet potatoes are high in vitamin A, purple sweet potatoes contain a lot of antioxidants. These antioxidants protect your body from free radicals, which are bits of waste your cells produce. These free radicals can be caused by:
- Infection
- Cigarette smoke
- Air pollution
- Sunlight
Sweet potatoes also contain fiber, which is a complex carbohydrate that slows down your digestion in both soluble and insoluble forms. Fiber adds moisture to your stool which allows your stool to move freely through your digestive tract.
Fiber can reduce your risk of problems in your bowels and help lower your high cholesterol levels.
Sweet Potatoes: Preparation
Keep sweet potatoes dry and cool. To get the best nutrients, it is best to use sweet potatoes within one week.
To clean a sweet potato skin, you should scrub it but not remove it. The skin is a great source of fiber and nutrition.
They can be sliced and baked. They can be microwaved for 8-10 minutes, flipping them halfway through. You can also cut the potatoes into 1-inch slices and let them simmer in a pot for 15 to 20 minutes. Mash sweet potatoes can also be done.
To reduce carbs, you can add sweet potatoes cooked and diced to soups or salads. For a quick meal, you can cut a sweet potato in half and add another low-carb ingredient.
You may lose important nutrients if you reduce your carbohydrate intake over time. You want to get the best out of your carbs. Keep in mind the high nutritional content of sweet potatoes.
Talk to your doctor if you are still not getting all your nutrition needs met.