Are Sweet Potatoes Good for Weight Gain? (Expert Answer)

Short Answer: Sweet potatoes are good for obesity because they contain fiber, antioxidants, and complex carbohydrates. They can help you feel full, reduce inflammation, and regulate blood sugar levels.

Obesity is a condition that affects your body weight and health.

In obesity, your body stores excess fat, especially around your abdomen, which can increase your risk of various health problems, such as type 2 diabetes, heart disease, high blood pressure, and some cancers.

One of the key factors in managing obesity is diet.

What you consume can affect your calorie intake, which can impact your weight and health.

To effectively manage obesity, you should consume low-calorie, high-fiber, and nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins, and avoid high-calorie, low-fiber, and nutrient-poor foods like processed foods, sweets, fried foods, and sugary drinks.

Now, sweet potatoes are a type of root vegetable that have a sweet, starchy, and moist flesh.

People usually eat them boiled, baked, steamed, or roasted, and sometimes add butter, sugar, or spices to enhance their flavor.

Sweet potatoes are good for obesity because they contain fiber, antioxidants, and complex carbohydrates.

One medium-sized (150g) baked sweet potato (without added fat and including the peel) provides 142 calories, 3.2g of protein, 32.7g of carbohydrates, and 0.2g of fat.

It also provides 214% of the daily value (DV) of vitamin A, 52% of the DV of vitamin C, 27% of the DV of potassium, and 12% of the DV of manganese1.

Fiber can help you feel full longer, reduce your appetite, and lower your calorie intake.

Antioxidants can protect your cells from oxidative stress and inflammation, which are linked to obesity and its complications.

Complex carbohydrates can provide you with sustained energy and prevent blood sugar spikes and crashes, which can trigger hunger and cravings.

Furthermore, sweet potatoes are a low-glycemic food and have a glycemic index (GI) of 44–96, depending on the cooking method.

GI is a measure of how quickly a food raises your blood sugar levels after eating.

Low-glycemic foods are better for obesity because they cause a smaller and slower rise in blood sugar levels, which can help regulate insulin sensitivity and prevent fat storage.

You can eat one to two servings of sweet potatoes per day safely.

More than that can cause excess calorie intake and weight gain.

One serving is equivalent to one medium-sized sweet potato or half a cup of cooked sweet potato.

Also, you shouldn’t eat sweet potatoes if you have kidney problems or are taking blood thinners to prevent high potassium levels and bleeding complications.

Because sweet potatoes are high in potassium, which can affect your kidney function and blood clotting.

You can buy fresh sweet potatoes in your local market or order them online.

Always choose firm, smooth, and unblemished sweet potatoes.

Because they are fresher and have more nutrients.

You can store them in a cool, dark, and well-ventilated place for up to two weeks.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to managing obesity effectively.

I always recommend my obesity patients to follow a weight-loss-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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