Purple sweet potatoes are a popular choice for weight loss as they are delicious, filling, safe, and economical. To learn more about this, join us as we explore the calories in sweet potatoes and how they can be used for weight loss.
1 How Many Calories Are in Sweet Potatoes?
Calories in Purple Sweet Potatoes: According to the National Institute of Nutrition’s nutritional table, 100g of purple sweet potatoes contain approximately 86 calories.
Delicious Sweet Potato
Calories in Orange Sweet Potatoes: International Medical Clinic states that 100g of orange sweet potatoes contain about 103 calories.
Calories in Cooked Sweet Potato Dishes
Calories in Fried Sweet Potatoes: According to International Medical Clinic, 100g of fried sweet potatoes contain approximately 165 calories.
Crispy and Delicious Fried Sweet Potatoes
Calories in Boiled Sweet Potatoes: Similar to regular purple sweet potatoes, the National Institute of Nutrition states that boiled sweet potatoes also contain about 86 calories per 100g.
Additionally, according to the USDA, sweet potatoes are a good source of various nutrients beneficial to health, including vitamin C, potassium, fiber, vitamin B6, manganese, copper, and phosphorus.
Calories in Sweet Potato Starch Noodles: According to experts, 100g of sweet potato starch noodles contain approximately 185 calories.
2 Will Eating Sweet Potatoes Make Me Fat?
The calorie content in sweet potatoes is very low, so eating them will not lead to obesity or weight gain. On the contrary, sweet potatoes can help with weight loss.
3 Can Sweet Potatoes Help with Weight Loss? The Best Time to Eat Sweet Potatoes
Morning and Noon are the Best Times to Eat Sweet Potatoes
According to medical advice from Nguyen Thuong Hanh, a doctor specializing in Internal Medicine and Critical Care at the Ho Chi Minh City Social Insurance, there are two optimal times to eat sweet potatoes to maximize their benefits for the body, including weight loss: morning and noon.
Eating sweet potatoes in the morning can help you lose weight four times faster than usual. Noon is considered the best time to eat sweet potatoes because it takes 4-5 hours for the calcium in sweet potatoes to be absorbed by the body. And between 2-5 pm, sunlight can significantly impact this absorption process.
Sweet Potato Diet is a popular choice among women.
4 7-Day Weight Loss Menu with Sweet Potatoes
Day 1: Boiled Sweet Potatoes with Boiled Eggs
Boiled Sweet Potatoes with Eggs
On the first day of dieting, the body often feels tired due to a lack of energy. Therefore, combining sweet potatoes with eggs can provide essential nutrients. According to the US Department of Agriculture, eggs contain many beneficial nutrients such as protein, vitamin A, vitamin C, calcium, iron, zinc, and magnesium.
Day 2: Sweet Potatoes with Vegetables, Fruits, and Nuts
Sweet Potatoes with Vegetables, Fruits, and Nuts
These are all healthy green foods. Choose your favorite nuts, vegetables, and fruits to add flavor to your meals. If they cannot be eaten raw, you can boil them and make a salad. As for sweet potatoes, you can either boil or bake them as you prefer.
Day 3: Sweet Potatoes with Bananas
Sweet Potatoes with Bananas
According to the US Department of Agriculture, bananas are a rich source of nutrients, including carbohydrates, protein, vitamin C, potassium, magnesium, fiber, and natural sugars. Notably, 100g of bananas contain only about 89 calories, making them ideal for weight loss.
You can eat boiled sweet potatoes with a glass of banana milk. Alternatively, if you’re in a hurry, you can eat 1-2 boiled sweet potatoes and have some bananas mixed with fresh milk and oatmeal.
Day 4: Sweet Potatoes with Lean Meat (Pork, Beef, Chicken Breast, etc.)
This is when the body has become accustomed to dieting, but it can also be a time when you feel discouraged. So, try changing your taste by combining sweet potatoes with lean meats to add protein to your diet.
You can enjoy sweet potatoes with salted fried chicken breast and green vegetables. Or, replace the chicken breast with beef steak or pork tenderloin, but remember to minimize the use of oil for frying (or use an oil-free fryer).
Day 5: Sweet Potatoes with Soy Milk
Sweet Potatoes with Soy Milk
Start your day with a boiled sweet potato and a glass of unsweetened soy milk. According to the US Department of Agriculture, soy milk is rich in nutrients such as fiber, vitamin C, calcium, and potassium. Notably, 250ml of soy milk contains only about 80 calories, making it ideal for weight loss.
Day 6: Sweet Potatoes with Oatmeal
Sweet Potatoes with Oatmeal
Oatmeal is also a familiar food for those trying to lose weight. Although the calorie content is not very low (389 calories per 100g of oatmeal, according to the US Department of Agriculture), it expands significantly when cooked and helps you stay fuller for longer compared to other foods. Therefore, you can safely include oatmeal in your weight loss menu.
Change up your taste buds with sweet potato oatmeal porridge (or soup, bread, etc.). After steaming the sweet potatoes until soft, mash them and cook them with oatmeal and a little unsweetened milk. Now you have a delicious and effective weight-loss meal.
Day 7: Sweet Potatoes with Yogurt
Sweet Potatoes with Yogurt
According to the US Department of Agriculture, yogurt contains various beneficial nutrients, including potassium, vitamin A, magnesium, iron, and vitamin B12. Notably, it has a low-calorie content (only 58 calories per 100g of yogurt) and is rich in probiotics, which are good for digestion.
Therefore, combine boiled sweet potatoes with yogurt to stimulate “detox” through the digestive tract and aid in weight loss and prevent fat accumulation. Examples include sweet potato yogurt smoothies, baked/boiled sweet potatoes with yogurt, sweet potato yogurt cake, etc.
For reference:
Try the above suggestions!
Hopefully, through this article, you now know the calorie content of sweet potatoes. If you are planning to lose weight, sweet potatoes are an ideal suggestion for you. Don’t forget to also check out Tips for Losing Weight with Sweet Potatoes!
Source: Harper’s Bazaar Vietnam Fashion Magazine
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