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Are sweet potatoes keto-friendly?
Sweet potatoes contain high amounts of carbs and may make following a keto diet challenging.
Thankfully, there are ways to reduce carbs in sweet potatoes without compromising their nutritional value. For instance, you can use stevia instead of sugar when sweetening your sweet potato.
1. They are low in carbohydrates
Sweet potatoes are low in carbohydrates, meaning they won’t raise your blood sugar levels. Furthermore, these healthy potatoes contain protein and fiber – two nutrients known to aid with satiety.
Beta carotene, found in sweet potatoes, is an important antioxidant that supports vision and the immune system. By metabolizing it into vitamin A, your body converts beta carotene into vital Vitamin A that aids vision maintenance and combats age-related eye and immune problems.
Another benefit of low carb foods is their high potassium content, which may reduce your risk for developing diabetes. Furthermore, they supply a good source of magnesium which aids in controlling blood sugar levels.
Additionally, fruits and vegetables provide dietary fiber which is beneficial for overall health and can reduce your risk of type 2 diabetes and heart disease. In fact, research has found that people who consumed high amounts of fiber had better insulin sensitivity and lower blood sugar than those on low-fiber diets.
2. They are high in potassium
Sweet potatoes are an ideal keto food due to their high potassium content, a mineral essential for cardiovascular health. Eating potassium-rich diets has been known to lower blood pressure and protect against stroke – two major risk factors for heart disease.
These foods are high in fiber, which helps promote regular bowel movements and prevent constipation. Furthermore, they contain antioxidants which encourage the growth of beneficial bacteria in your gut.
However, those with kidney disease or chronic hyperkalemia (high potassium levels in your blood) should avoid sweet potatoes due to their high potassium content.
The good news is that there are plenty of low-potassium foods to choose from. Yogurt, for instance, provides a great source of potassium as does an 8 oz serving of low-fat milk.
3. They are low in calories
Sweet potatoes are an nutrient-rich, low-calorie food that may aid weight maintenance. But as with many carbohydrate-rich foods, cooking them incorrectly could thwart your weight loss efforts.
They’re packed with dietary fiber, which has been known to promote fullness and suppress appetite by creating a mesh-like layer in your stomach. Furthermore, fiber has been known to boost metabolism and digestion levels.
Sweet potatoes also promote regular bowel movements, helping to prevent constipation and bloating. Furthermore, sweet potatoes contain potassium which has been known to lower blood pressure and keep your heart healthy.
They’re an excellent source of antioxidants, such as vitamin C and beta carotene. Research suggests that having more of these nutrients may aid weight loss by increasing the body’s capacity to use fat as fuel instead of carbohydrates.
4. They are low in fat
Sweet potatoes are an excellent source of fiber, which helps you feel full and prevents constipation. Furthermore, they boast a healthy amount of potassium which has been known to lower blood pressure.
Beta carotene, found naturally in sweet potatoes, acts as an antioxidant that may protect you against certain cancers. It also converts into Vitamin A in your body – essential for eyes and the immune system – providing essential nutrient support.
They provide a good source of essential vitamins and minerals, such as vitamin C and potassium. Furthermore, their low fat content makes them ideal for those on the keto diet due to its beneficial effect on energy levels.
On average, 100 grams of cooked sweet potato flesh contain around 3 grams of dietary fiber – an impressive percentage that can help you maintain a healthy weight and reduce the risk for health conditions like diabetes or heart disease.