Sweet Potato In Diet | Kamote For Dieting, Low Carb & Paleo Diet

By | November 12, 2008

Sweet potatoes (Ipomoea batatas) can be the perfect dieter’s food whether you follow the Atkins diet, South Beach diet, or the Sugar Busters diet! Sweet potatoes satisfy your sweet tooth without jeopardizing your daily calorie intake. For example, a brownie sundae serving has over 1300 calories and a large slice of chocolate cake along with chocolate sauce has approximately 1500 calories. On the other hand, a sweet potato pudding has just 120 calories while a sweet potato pie has only 100 calories. Sweet potatoes for weight loss may seem like a crazy idea since they are starchy carbohydrates but these complex carbs actually prevent binging. Also read about the benefits of sweet potato

Eat Like Your Ancestors

That quick burger that you ‘take away’ to work and the chicken buckets you go through while watching TV can be extremely delectable… but most unhealthy! Once you start to take control of your eating habits, you might want to consider imitating the practices of primitive man. The Hunter gatherer diet – The Paleo Diet is one such diet that focuses on veggie feasts, pasture raised meats, fruits, roots, and nuts. Sweet potatoes in a paleo diet are a great option as they are a tasty comfort food that easily substitutes rice, potatoes, and corn. The paleo diet may seem a little extreme but this type of a diet is common in many rural areas in the world and what’s interesting is that these areas also have much lower diet-related diseases. For instance, sweet potatoes are a staple food in the Philippines. The sweet potato or the kamote (as it is called in the Philippines) is included in the daily diet plan in a variety of ways – from appetizers and soups to main meals and even desserts. Get to know about the calories in sweet potato

Sweet Potato In Paleo Diet

What is it that makes sweet potatoes for dieting a favorable option? Sweet potatoes satiate your hunger and keep you feeling full for longer periods. Rich in dietary fiber, they are slow to digest, so snacking on flavored fried chips, sugary biscuits and doughnuts can become a thing of your unhealthy past. By including sweet potatoes in your diet, you also maintain a healthy metabolism as the fiber in sweet potatoes promotes good bowel movement. A single medium sized sweet potato has about 3.9 grams of dietary fiber. Emulate your ancestors; replace that bowl of oatmeal with a sweet potato for breakfast!

Sweet Potato In Low-Carb Diets

Like the Paleo diet, many other low-carb diets exclude processed foods, breads, dairy products, refined sugar, and processed oils. Sweet potatoes for low-carb diets are great because they have a low glycemic index. The glycemic index determines the influence of the food item on blood sugar levels. Since sweet potatoes have a low glycemic index so your blood sugar levels remain stable. Fluctuations in blood sugar can cause an increase in insulin and since this hormone is responsible for fat metabolism a diet plan with sweet potatoes will prevent such spikes. Among all other root vegetables, sweet potatoes have the lowest glycemic index, so include at least one serving of sweet potatoes in your regular diet. One medium sized sweet potato has 20 grams carbohydrates, 4 grams fiber, and just 105 calories.

Low-calories and Miscellaneous Benefits

Restaurants have started listing out the calorie content of food items… since there is no overlooking the calories! Sweet Potatoes have a low calorie count, so that you can indulge in a guilt-free sweet potato snack at any time of the day. Apples, Brussels sprouts, and citrus fruits are great diet foods and so they will help to maximize the effects of sweet potato for weight loss. Complement your healthy eating plan with an exercise regimen to keep your energy levels high and stay fit. You can also maintain a healthy immune system through the regular consumption of sweet potato, as it is rich in beta-carotene (equivalent to Vitamin A). This vitamin also helps prevent heart problems and promotes the speedy healing of wounds and other injuries.

Hash browns made with sweet potatoes are a great breakfast food along with your eggs and fruit juice. It is extremely easy to make and has a very short preparation time. Cook some grated sweet potatoes with onions and a little bit of olive oil in a saucepan. Once they are a lovely light brown color, dish them out and add a sprinkling of herbs of your choice. You can find a simple recipe for crispy sweet potato fries here: http://www.letsmove.gov/blog/2012/02/07/crispy-sweet-potato-fries Swap sweet potato recipes with your family and friends and keep experimenting with different sweet potato dips and flavorings… the possibilities are limitless!


  1. http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf
  2. http://www.harvestofthemonth.cdph.ca.gov/download/Winter/SweetPotatoes/Comm-Winter-SweetPotatoes.pdf