Other Surprising Healthy Foods That You Cannot Eat On The Keto Diet
Before I went keto, I had what I thought was a very healthy diet, eating a lot of low fat, low calorie, healthy foods. Looking back, these were all low-fat, low-calorie, but they are all surprisingly high in carbs.
I was constantly hungry, had very little energy and struggled to sleep and concentrate. Now I dont worry about any of these! Check out the Top 10 Benefits of Keto here.
Looking back, there was no wonder that I exercised constantly, ate relatively little, and never lost weight!
Learn More About Can You Eat Sweet Potatoes On A Low Carb Diet Here
While some people respond well to counting calories or comparable restrictive techniques, others react better to having even more freedom in preparing their weight-loss programs. Being free to merely stay clear of fried foods or cut back on polished carbohydrates can set them up for success. So, dont get also dissuaded if a diet that worked for somebody else does not work for you. And do not beat on your own up if a diet plan proves too limiting for you to stick to. Eventually, a diet regimen is only ideal for you if its one you can stick with in time.
Bear in mind: while theres no simple fix to reducing weight, there are lots of actions you can require to establish a healthier relationship with food, curb psychological triggers to over-eating, and accomplish a healthy weight.
Are Sweet Potatoes Good For Weight Loss
Not only do sweet potatoes contain vital nutrients to keep you healthy as you lose weight, but they are also considered low-glycemic foods. This means that they do not cause an instant spike in blood sugar levels.
Keeping blood sugar stable helps in weight management. Additionally, foods that contain a lot of water, like fresh fruits and veggies also aid in weight loss.
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Meal 3 Chicken & Sweet Potato Curry
1 tsp sunflower oil, 1/2 onion, 225 g boneless, skinless chicken thigh, 82.5 g curry paste, 2 garlic cloves, 250 g sweet potato, 200 g chopped tomato, 50 g baby spinach
Calories: 373. Fats: 13 g, Protein: 26 g, Carbs: 35 g
Total Intake for the Day: Calories: 1175. Fats: 59 g, Protein: 50 g, Carbs: 114 g
Think Of Sweet Potatoes More Like A Starchy Carb Than A Vegetable
Since sweet potatoes are greater in carbs than most other vegetables, it may be helpful to look at them as a grain when you’re planning your meals. They make a good source of quality carbs, but if you are watching your carb intake, it’s easy to overdo it on sweet potatoes.
Sweet potatoes come in a range of shapes and sizes, so the size will determine the carb and calorie quantity you’re getting, says Huggins. An eight-ounce sweet potato is often referred to as medium, while a 12-ounce potato is largeabout the size of two tennis balls sitting next to each other, she explains. Once cooked, a plain large sweet potato can pack almost 250 calories and 60 grams of carbs, says Huggins.
Though your serving might depend on what your health goals are, Alana Kessler, RD, says that a proper serving may be comparable to a clenched-fist worth of sweet potatoes. That’s about three to four ounces.
If youre on a keto diet, you may want to avoid sweet potatoes completely, says Huggins: If you are trying to achieve ketosis, you will find there is not much room for the carbs from potatoes on a ketogenic diet.
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White Swpoes 24g Per 100g
While there are slight differences between their total carbs, the truth is, all potatoes are starchy vegetables that would be difficult to incorporate into a low-carb keto diet.
If you want to include a small amount of sweet potatoes into your meals, selecting Japanese sweet potatoes, with the lowest carb count, would be the most logical choice.
But since the differences are small and all these sweet potatoes come with different benefits and slightly different tastes, we recommend selecting according to those, rather than carbs.
Putting Them On Your Plate
Sweet potatoes are popular in cuisines from around the world. Orange sweet potatoes, for instance, are a staple food in Africa, where they may be served in a peanut stew.
The drier, less sweet, white-fleshed boniato is more common in the Caribbean, where you may see it served mashed or used in desserts.
Purple sweet potatoes are a main food in the traditional diet of Okinawa, a region known for its high concentration of centenarians. More than half of the daily caloric intake of Okinawan diets come from sweet potatoes.
In the United States, next to the traditional Thanksgiving preparations, sweet potato fries and chips may be the way many of us consume this vegetable. While they may be higher in some nutrients than their white potato counterparts, depending on how theyre made, both sweet potato fries and chips can be high in saturated fat and sodium, Salge Blake says.
You can make a healthier version at home by cutting sweet potatoes into matchsticks, drizzling with olive oil, and roasting at 400 degrees . For better-for-you chips, slice rounds on a mandoline, drizzle with olive oil, and roast at 400 degrees.
Soup is another way to enjoy the rich flavor and texture of sweet potatoes. Salge Blake likes to roast sweet potatoes along with acorn squash, onions and apples. Blended together with low-sodium chicken or vegetable broth and water, the sweet potatoes add thickness and depth.
Just know that there are also loads of healthier ways to enjoy sweet potatoes year-round.
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They Are Low Glycemic Index Foods
Eating high glycemic index foods such as refined grains, starches, and sugars is associated with regular weight gain. Conversely, consuming a low GI diet may be useful in promoting and helping maintain weight loss. To maintain the low GI of sweet potatoes, it is best to eat them after boiling instead of baking, roasting, or frying them .
The Bottom Line: Is The 3
No, it is not. Many versions of this diet are either extremely low in calories, incredibly restrictive, or cut out the major food groups that we need to sustain ourselves. While you may lose weight eating like this, you will most likely gain all the weight back once you stop eating like this.
The best way to kick start any weight loss journey is to start by eating healthy, within your recommended energy intake, practicing control over portions, and regularly exercising. If you are unsure how to do this, please first speak to a doctor or dietitian for guidance.
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Carbs In Sweet Potato
The best way to figure out the carb count in various foods is to do what I do best look at the data! It is always important to listen to your body, but numbers dont lie. And believe me, these numbers can make your life much easier.
In 100 grams of cooked, baked in skin, sweet potato flesh, there are 20.71 grams of carbohydrates . In that same 100 grams, there is 3.3 grams of fiber and 6.48 grams of sugar.
To make it easier, a medium sweet potato is 5 long and 2 in diameter. A medium sweet potato weighs around 114 grams. This means the flesh of one baked sweet potato is 23.61 total carbs, with 3.8 grams of fiber and 7.39 grams of sugar.
What Are The Benefits Of Sweet Potatoes
If sweet potatoes have become the popularized healthy choice, it is not because of their carb content but their nutritional value.
Compared to regular potatoes, they contain similar amounts of carbohydrates and calories but have more fiber and plenty of vitamins and minerals, including Vitamin A, Vitamin B6, Potassium, Magnesium, Vitamin C, Iron, Calcium, beta-carotene, and antioxidants .
This rich nutrient-dense profile is what gives this food the desired health benefits:
- Boosting overall health and immunity
- Helping to ward off free radicals
- Helping to stabilize blood sugar levels
- Improve cognitive function, brain, and memory
- Have a positive effect on respiratory health
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Learn How Many Carbs Are In A Low
The recommended carbohydrate range for adults, according to the 20152020 Dietary Guidelines for Americans, is 45 to 65 percent of total daily calories.
A low-carbohydrate diet can have a wide, unclear definition, says Holly Klamer, M.S., R.D., but in general terms, it means following a diet that has less than 45 to 65 percent of calories from carbohydrates.
Some low-carb diets, like the modern Atkins diet, limit trans fat and sugar in addition to carbs, while a ketogenic diet drastically reduces carbs, and reduces protein, and replaces them with fats.
In general, however, most low-carb diets focus on limiting refined grains and starches in favor of lean protein, whole grains, non-starchy veggies, and low-glycemic fruits.
The main intention behind any low-carb diet or low-carb meal prep plan to reduce the amount of less healthy more processed carbs you consume on a regular basis isnt inherently a bad idea, but you need to be smart about how you execute it. As always, talk to a medical expert and registered dietitian before starting any new diet plan to make sure it will meet your unique needs.
Comply With The Mediterranean Diet Regimen
The Mediterranean diet stresses eating great fats and great carbs together with huge quantities of fresh fruits and vegetables, nuts, fish, and also olive oil as well as just modest quantities of meat as well as cheese. The Mediterranean diet is greater than just about food, however. Routine physical activity as well as sharing meals with others are additionally major elements.
Whatever weight management strategy you try, it is essential to remain motivated and also prevent usual diet programs mistakes, such as emotional consuming
Control psychological eating.
We do not always eat merely to satisfy cravings. All too often, we resort to food when were worried or nervous, which can damage any diet regimen as well as pack on the extra pounds. Do you consume when youre stressed, tired, or lonesome? Do you treat in front of the TELEVISION at the end of a stressful day? Identifying your emotional eating activates can make all the difference in your weight-loss initiatives. If you eat when youre:
Stressed find much healthier ways to soothe yourself. Try yoga exercise, meditation, or soaking in a warm bathroom. Can You Eat Sweet Potatoes On A Low Carb Diet
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Meal 3 Sweet Potato Lentil Dhal
1 tbsp sesame oil, 1 red onion, 1 garlic clove, thumb-sized piece ginger, 1 red chilli, 1 and a half tsp ground turmeric, 1 and a half tsp ground cumin, 2 400 g sweet potatoes, 250 g red split lentils, 600 ml vegetable stock, 80 g spinach, 4 spring onions, 1/2 small pack basil
Calories: 397. Fats: 5 g, Protein: 18 g, Carbs: 65 g.
Total Intake for the Day: Calories: 1161. Fats: 37.7 g, Protein: 43.4 g, Carbs: 153 g.
What Are The Top 5 Healthiest Carbohydrates To Eat
Here is a list of 12 high-carb foods that also happen to be incredibly healthy. Quinoa. Quinoa is a nutritious seed that has become incredibly popular in the natural health community. Oats. Oats may be the healthiest whole grain food on the planet. Buckwheat. Bananas. Sweet Potatoes. Beetroots. Oranges. Blueberries.
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What Foods Can I Eat On The Sweet Potato Diet
Here are some dos and donâts concerning the 3 day sweet potato diet. You will probably note that these are guidelines that you should follow in your day to day life, whether you are on a diet or not. These are sure-fire ways to help you lose weight:
1. Prioritize complex carbsâ Get rid of cakes, cookies, most morning cereals, and sugar from your diet. Instead, replace them instead with other healthy carbohydrates found in oats, brown rice, wholewheat bread, quinoa, squash, and pumpkin.
2. Avoid sugary drinksâ Whether you are on the 3 day sweet potato diet or not, it is best to reduce your intake of sodas, sports and energy drinks, fruit-flavored or powdered drinks, and sweetened coffee and tea. These all are full of empty calories that contribute to weight gain. If you would like some sweetener in your tea or coffee, switch to stevia.
3. Reduce your alcohol intakeâ Just like sugary drinks, alcohol is replete with calories that we unknowingly consume each time we take a drink
4. Avoid added sugarâ This is usually found in sodas, pastries, and sweeteners such as sugar, honey, maple syrup and high-fructose corn syrup.
5. Eat healthy fatsâ These can be found in avocados, nuts, and seeds. You can also consume healthy fats from fatty fish such as salmon, tuna, sardines, mackerel, and trout.
6. Consume fiber-rich foodsâ Foods that are high in fiber keep you fuller longer, thus keeping you within your caloric intake. Examples of such foods include
The Bottom Line: Are Sweet Potatoes Keto Friendly
Sweet potatoes are popular as a healthy alternative to potatoes. This is not because of their carb content but their nutritional benefits.
Although they contain vitamins and minerals that provide a lot of health benefits including fighting antioxidants and improving the immune system, sweet potatoes are not keto-friendly.
It is important to ensure that your ketogenic diet is rich in vegetables and fruits with plenty of lower-carb alternatives that will give you a health boost and promote weight loss.
You can still incorporate a small portion of sweet potatoes into your meals. Eating them with high-fat foods and lots of oil will improve your chances of staying in ketosis.
We recommend trying some of the sweet potato alternatives like butternut squash or carrots that are much lower in carbs and will still satisfy your craving.
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Nuts Seeds And Healthy Oils
Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.
Carb counts for 1 oz. of nuts and seeds :
- Almonds: 3 g net carbs
- Brazil nuts: 1 g net carbs
- Cashews: 8 g net carbs
- Macadamia nuts: 2 g net carbs
- Pecans: 1 g net carbs
- Pistachios: 5 g net carbs
- Walnuts: 2 g net carbs
- Chia seeds: 2 g net carbs
- Flaxseeds: 0 g net carbs
- Pumpkin seeds: 2 g net carbs
- Sesame seeds: 4 g net carbs
Sweet Potatoes Provide A Number Of Health Benefits
- Keep in mind that sweet potatoes have many additional health advantages in addition to their carb content.
- The beta-carotene in sweet potatoes helps your brain function and, in the case of purple sweet potatoes, it may assist your memory. Sweet potatoes are good for your brain because of this.
- Sweet potatoes assist diabetics to maintain stable blood sugar levels since they are complex carbs.
- In addition to battling free radical damage and boosting your immune system, sweet potatoes are high in antioxidants including beta-carotene, vitamin A, and vitamin C, all of which assist in enhancing your health.
To learn more about eating sweet potato on the keto diet click here
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How Do Sweet Potatoes Compare To Regular Potatoes
First, lets identify exactly how sweet potatoes stack up against regular potatoes. It appears that the Glycemic Index of a single serving of white potatoes is around 82.
This is significantly higher than most vegetables and fruits. The GI of sweet potatoes ranges from 69-80, making them slightly higher in glycemic response than white potatoes.
As you can see, while sweet potatoes are not as high in carbs or glucose as white potatoes, they still have a relatively high GI.
Youll want to keep this GI in mind while considering if you want to include sweet potatoes in your ketogenic diet.
You can also check the glycemic response of other foods using the Glycemic Index Research Database.
Help Control Blood Sugar Levels
This is especially beneficial to people with diabetes. Since this carbohydrate-rich food has a high fiber content, it can slow down the absorption of sugar and help improve blood sugar levels thus diabetes patients could be encouraged to have at least a serving of sweet potatoes a day.
In addition to this, consistent consumption of this food item could potentially help lower the risk of developing type 2 diabetes. A study done in 2018 revealed that people who have a higher intake of dietary fibre are at a relatively lower risk of type 2 diabetes .
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Can You Eat Sweet Potatoes On The Keto Diet
In the sections above, we have mentioned that this vegetable is a nutrient-dense food. For a 100 gram serving of a baked sweet potato, there are 95 calories, 2.11 grams of protein, 0.15 grams of fat, 22 grams of total carbs, out of which 3.5 grams are fiber, and 18.33 grams of net carbs.
Just by looking at the number of net carbs, you can notice that in 100 grams or of a medium potato, you consume almost all the carbs of a strict keto dieters daily allowance. That means that this vegetable is hard to incorporate into a strict keto diet.
Additionally, it is a root vegetable, and most root vegetables are starchy, including this one. Starchy vegetables and most root vegetables are not allowed on a keto or a low-carb diet. This vegetable also has a glycemic index of 63 ± 6, which means that it raises blood sugar fast, and it will easily kick you out of ketosis.
Consuming this vegetable has many health benefits, and it contains many antioxidants. However, it is safe to say that this root vegetable is NOT ketogenic, and you should avoid it if you are on a keto or a low-carb diet. Most of its carbs come from starch, it raises blood sugar quickly, and it contains almost all of a keto dieters carb allowance.
Despite this information, if you are not on a strict keto diet, and maybe you still want to consume this vegetable. If that is the case, make sure that you control the portion size carefully. Otherwise, your blood sugar will rise, and it will kick you out of ketosis fast.