Weight Loss with Sweet Potatoes
In the United States, sweet potatoes typically have a yellow or orange flesh, but in Asia, sweet potatoes with a purple flesh are common. They contain compounds called anthocyanins, which have powerful antioxidant properties.
Sweet Potato Substitutions
A 2013 study published in The Journal of Nutritional Biochemistry found that the antho-cyanins in purple sweet potatoes helped suppress the spike in blood sugar after meals, in part by weakening insulin resistance. The implication is that purple sweet potatoes could help manage blood glucose levels and potentially mitigate the harmful effects of diabetes.
The carbohydrate content helps your brain produce glucose, which can keep you alert and energetic, avoiding the lethargy that often accompanies weight-loss regimens.
A medium sweet potato provides 4 grams of fiber, more than a bowl of oatmeal, which contains about 3. Getting enough fiber in your diet can keep your cholesterol levels low, protect you from cardiovascular disease and regulate your blood sugar, but it also helps with weight loss
Sweet potatoes are versatile and can be used in place of more-fattening foods to make your meals lower in calories. Add sweet potato to a soup, stew or casserole to thicken it naturally without adding high-fat creams. Add it to quick breads for a sweet treat that isn’t full of fat and calories. It can replace the starchy portion of your meal as a low-calorie, nutrient-dense substitute for baked potatoes, pasta or rice dishes.