Is Candy Potato Good For Weight Loss? HealthifyMe

Within the ever-evolving panorama of weight reduction methods, one versatile vegetable has emerged as a game-changer: the standard candy potato. Bursting with vibrant color and a wealthy, satisfying flavour, candy potatoes have garnered consideration for his or her exceptional well being advantages, and particularly, their potential as a robust ally in attaining weight reduction targets. 

Whereas the pores and skin color of candy potatoes can vary from orange, pink, purple, crimson and violet to beige, white and yellow ones with crimson, pink and orange pores and skin are sweeter and moister than these with pale, yellow or white pores and skin.

These tubers are a superb supply of diet, offering a variety of nutritional vitamins, minerals, and fibre. Curiously, even when candy potatoes share the identical identify as the favored favorite tuber, potatoes, the 2 are literally not associated. They arrive from totally different plant households. 

On this article, we are going to discover the scientific proof behind candy potatoes and weight reduction that can assist you make an knowledgeable choice about together with them in your food plan.

Candy Potato Dietary Profile  

In accordance with USDA, a 100-gram serving of uncooked candy potato comprises:

• Energy: 86 kcal
• Carbohydrates: 20.1 grams
• Fiber: 3 grams
• Protein: 1.6 grams
• Fats: 0.1 grams
• Vitamin A: 769% of the day by day worth (DV)
• Vitamin C: 3% of the DV
• Vitamin B6: 10% of the DV
• Potassium: 11% of the DV

Sweetening Your Weight Loss Efforts 

There are numerous methods by which candy potatoes help in weight reduction. Listed below are a few them-

1. Excessive-Fibre Content material

Candy potatoes are a high-fibre meals that may hold you full for longer. This makes it simpler so that you can keep on with a calorie-controlled food plan. A examine exhibits that dietary fibre consumption promotes weight reduction in people consuming a calorie-restricted food plan. Moreover, a examine revealed within the Worldwide Journal of Meals Sciences and Diet states that the consumption of candy potatoes helped enhance satiety in adults.

The excessive fibre content material of candy potatoes additionally helps regulate blood sugar ranges, which might cut back cravings and stop overeating. In accordance with one other examine, consuming candy potatoes helps regulate blood sugar ranges in individuals with sort 2 diabetes, suggesting that they could be useful for weight reduction as properly.

2. Low-Fats, Low-Calorie Meals

Candy potatoes are naturally low in fats and energy with a 100-gram serving having solely 86 grams of energy and 0.1 grams of fats. By incorporating candy potatoes into your meals, you’ll be able to add bulk and flavour to your food plan with out consuming extreme energy.

3. Nutrient-Dense

Analysis proves that candy potatoes are a nutrient-dense meals. They’re an excellent supply of potassium and nutritional vitamins A and C. Candy potatoes are wealthy in antioxidants that defend your cells in opposition to free radical harm. Antioxidants might also assist cut back irritation, which is a danger issue for a lot of power ailments. Incorporating antioxidant-rich meals like candy potatoes into your food plan can assist weight reduction and enhance total well being by boosting your immune operate. Consuming nutrient-dense meals like candy potatoes fulfil the nutrient demand of your physique when you’re focussing on reducing weight.

4. Low Sodium

As per analysis, candy potatoes are naturally low in sodium with 100 g of candy potato containing of 73 mg sodium. Consuming low-sodium meals like candy potatoes may also help cut back water retention.  

Abstract

Candy potatoes are useful for weight reduction attributable to their excessive fibre content material, low fats and calorie ranges, and nutrient density. They promote satiety, regulate blood sugar ranges, and supply important nutritional vitamins and minerals. Moreover, candy potatoes are low in sodium and wealthy in antioxidants. Nonetheless, it’s essential to notice that weight reduction requires a calorie deficit achieved by means of a balanced food plan and train. Candy potatoes could be a wholesome addition to a weight reduction plan however will not be a standalone answer for reducing weight.

Suggestions for Incorporating Candy Potatoes into Your Eating regimen

In case you are trying to incorporate candy potatoes into your food plan to assist weight reduction, there are a lot of scrumptious methods to get pleasure from this nutritious meals. Listed below are some suggestions that can assist you get began:

• Roast candy potatoes within the oven with a sprinkle of cinnamon for a tasty and wholesome aspect dish.
• Make a candy potato and black bean chilli for a hearty and nutritious meal.
• Mash candy potatoes with somewhat little bit of butter and cinnamon for a wholesome various to conventional mashed potatoes.
• Use candy potatoes as a base for a breakfast bowl, topped with Greek yoghurt, fruit, and nuts.
• Add candy potato cubes to soups and stews for a lift of diet and flavour.

Methods to substitute candy potatoes for high-calorie or processed meals

When aiming for weight reduction, making good meals selections is essential. Candy potatoes could be a unbelievable substitute for high-calorie or processed meals, offering a more healthy various with out compromising on style. Listed below are some solutions to include candy potatoes into your food plan:

Change French Fries

As an alternative of indulging in deep-fried, calorie-laden french fries, go for oven-baked candy potato fries. Reduce candy potatoes into strips, toss them with a little bit of olive oil, season with herbs and spices, and bake till crispy. You’ll get pleasure from the identical satisfying crunch with added vitamins and fewer energy.

Recipe: Candy Potato Fries

Swap Mashed Potatoes

Swap out conventional mashed potatoes with mashed candy potatoes. Boil or bake candy potatoes till gentle, then mash them with a contact of butter or olive oil, a sprinkle of cinnamon, and a pinch of salt. The result’s a creamy and flavorful aspect dish with a pure sweetness.

Candy Potato Chaat

Loaded with energy, fried aloo chaat might be changed with a wholesome candy potato recipe. Bake or boil candy potato, minimize into chew measurement cubes. Add boiled chickpeas, chopped onion, tomato, cucumber, uncooked mango, inexperienced chutney and a touch of chaat masala. Gently combine and wholesome but tasty night deal with is prepared.

Candy Potato Parantha

The well-known aloo paratha can get a more healthy substitute. Boil or bake a candy potato and mash properly. Add salt, herbs and spices of selection, for added advantages add low-fat paneer/ mashed dal or chopped spinach/methi and use multigrain flour. Dry roast to make stuffed roti which might be loved for breakfast, lunch and dinner.

Suggestions for portion management and cooking strategies to maximise dietary advantages

Portion management and cooking strategies play a major position in optimizing the dietary advantages of candy potatoes and supporting weight reduction targets. Think about the next suggestions

1. Conscious parts: Whereas candy potatoes are nutritious, they nonetheless include energy. Take note of portion sizes to keep away from overconsumption. Intention for one medium-sized candy potato per serving, which is roughly 130-150 grams or in regards to the measurement of your fist.

2. Steaming or boiling: Steaming or boiling candy potatoes helps retain their vitamins whereas minimizing the necessity for extra fat. This cooking methodology maintains the pure flavours and textures of candy potatoes with out including extreme energy.

3. Roasting with minimal oil: If you happen to favor a roasted texture, toss candy potato chunks or wedges with a small quantity of olive oil, then roast them within the oven. Use a light-weight hand when drizzling the oil to reduce pointless energy whereas nonetheless attaining a crispy exterior.

4.  Load up on toppings: As an alternative of dousing your candy potatoes with high-calorie toppings like butter or marshmallows, experiment with more healthy alternate options. Attempt topping your baked candy potato with Greek yoghurt, salsa, black beans, or a sprinkle of nuts for added protein, fibre, and flavour.

Different Advantages of Candy Potato

1. Improved Imaginative and prescient 

Candy potatoes, significantly the darker ones similar to orange and crimson ones get their color from an antioxidant known as beta-carotene. In accordance with research, beta-carotene will get transformed to Vitamin A within the physique and is used to type light-detecting receptors inside your eyes. 

2. Anti-cancer Properties 

Candy potatoes provide an array of varied antioxidants, which assist defend in opposition to sure varieties of cancers. Research have proven that antioxidants sluggish the expansion of sure varieties of most cancers cells together with these of the bladder, colon, abdomen, and breast. 

3. Anti-Diabetic 

Candy potatoes, when boiled, have a low GI of 46. And that, too, the time of boiling impacts this index. Analysis exhibits that the cooking strategies can alter the construction and nature of the starches leading to important results on postprandial blood glucose responses. The next boiling interval means a decrease GI. Low GI signifies that the meals takes longer to digest and thus prevents any sudden spike in blood sugar ranges. 

HealthifyMe Suggestion

Do you know that you may eat candy potatoes uncooked? Not like common potatoes, candy potatoes don’t include solanine, a harmful enzyme that doubtlessly causes abdomen ache and fever. Thus candy potatoes might be added in small portions to your smoothie for a fast dose of power. 

Conclusion

Opposite to widespread perception, candy potatoes will not be solely a pleasant addition to your plate but in addition a useful instrument to assist your weight administration efforts. Filled with a powerful array of important nutritional vitamins, minerals, and fibre, candy potatoes provide a myriad of well being advantages that transcend their scrumptious style. By incorporating these versatile tubers into your food plan, you’ll be able to harness their pure properties to advertise satiety, regulate blood sugar ranges, enhance metabolism, and even improve your total well-being.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data please contact our licensed nutritionists Right here

Incessantly Requested Questions (FAQs) 

Q. Can I eat candy potatoes throughout weight reduction?

Sure, candy potatoes could be a wholesome and nutritious addition to a weight reduction food plan. They’re an excellent supply of fiber, nutritional vitamins, and minerals whereas being comparatively low in energy. Candy potatoes present complicated carbohydrates that may assist hold you full and happy. Nonetheless, portion management is vital, as consuming extreme quantities of any meals can hinder weight reduction. It’s finest to include candy potatoes as a part of a balanced food plan, specializing in total calorie consumption and together with quite a lot of nutrient-dense meals for optimum weight administration.

Q. Does candy potato cut back stomach fats?

Whereas candy potatoes might be a part of a nutritious diet for weight administration, there is no such thing as a particular meals that targets stomach fats discount. Spot discount of fats in a specific space, such because the stomach, will not be doable. To scale back stomach fats, you will need to concentrate on total weight reduction by means of a mixture of a balanced food plan, common train, and sustaining a calorie deficit. Incorporating candy potatoes right into a nutritious food plan can contribute to total weight reduction. 

Q. How a lot candy potato to eat for weight reduction?

The quantity of candy potato one ought to eat depends upon numerous components similar to one’s weight objective, exercise stage, calorie necessities, age, gender and so forth. It’s best to seek the advice of a dietitian or a nutritionist to find out the best portion measurement for oneself. 

Q. Is it OK to eat a candy potato each day?

Consuming a candy potato each day could be a wholesome selection as a part of a balanced food plan. Candy potatoes are nutrient-dense, offering fiber, nutritional vitamins, and minerals. Nonetheless, it’s essential to contemplate the general selection and steadiness in your food plan. Whereas candy potatoes are nutritious, relying solely on them as a main meals supply might end in an imbalance of different important vitamins. Together with a variety of fruits, greens, lean proteins, entire grains, and wholesome fat is essential for total diet and optimum well being.

Q. Find out how to lose 5kg in 3 days on a potato food plan?

Shedding 5kg in 3 days on a potato food plan is unrealistic and doubtlessly unsafe. Excessive and fast weight reduction will not be sustainable and may have damaging well being penalties. As an alternative of resorting to crash diets, concentrate on long-term, wholesome weight reduction by adopting a balanced food plan, portion management, common train, and life-style modifications. Seek the advice of with a healthcare skilled or registered dietitian who can present personalised steerage primarily based in your particular wants and targets. Bear in mind, sluggish and regular weight reduction is extra sustainable and useful for total well being.

Q. Is boiled candy potato good for weight reduction?

Boiled candy potato could be a good possibility for weight reduction attributable to its dietary profile. It’s low in fats and comparatively low in energy in comparison with another starchy meals. Candy potatoes are additionally an excellent supply of fibre, which might promote satiety and assist management urge for food. Nonetheless, the general affect on weight reduction depends upon the general steadiness of your food plan and life-style components. Together with boiled candy potatoes as a part of a well-rounded, calorie-controlled food plan can contribute to weight reduction when mixed with different wholesome selections.

Reference Hyperlinks 

1. Fibre Consumption Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Misplaced (Stopping Chubby Utilizing Novel Dietary Methods) Research: https://pubmed.ncbi.nlm.nih.gov/31174214/

2. White Candy Potato as Meal Substitute for Chubby White-Collar Employees: A Randomized Managed Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356856/
   
3. Potential Results of Candy Potato (Ipomoea batatas) in Hyperglycemia and Dyslipidemia—A Systematic Overview in Diabetic Retinopathy Context: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8509747/

4. Candy Potatoes: https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
   
5. Candy Potato Is Not Merely an Ample Meals Crop: A Complete Overview of Its Phytochemical Constituents, Organic Actions, and the Results of Processing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/
   
6. A Mechanistic Overview of β-Carotene, Lutein, and Zeaxanthin in Eye Well being and Illness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692753/
   
7. Anti-Inflammatory and Anticancer Actions of Taiwanese Purple-Fleshed Candy Potatoes (Ipomoea batatas L. Lam) Extracts: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609785/
   
8. Relationship between Processing Technique and the Glycemic Indices of Ten Candy Potato (Ipomoea batatas) Cultivars Generally Consumed in Jamaica: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3205609/