Sweet potatoes are often thought of as a diet food by many people. In fact, the calorie content of sweet potatoes is about 160-180 kcal per 100 grams. Considering that a medium-sized sweet potato weighs about 200 grams, one sweet potato contains over 300 kcal, which is not a low calorie count. But sweet potatoes are frequently appear in many diet plans. Let’s explore why sweet potatoes are considered a diet food despite the high calorie content :)

Calories and Nutrients of Sweet Potatoes

According to the Food and Drug Safety Administration database[1], the nutritional content for 100 grams of steamed sweet potatoes includes 163 kcal, 39.4g of carbohydrates (of which 13.8g are sugars), 1.1g of protein, 0.2g of fat, and 3.8g of total dietary fiber. For baked sweet potatoes, the content per 100 grams is 188 kcal, with 45.5g of carbohydrates (19.1g of which are sugars), 1.1g of protein, 0.2g of fat, and 4.2g of total dietary fiber.

Sweet Potatoes vs. Potatoes

Potatoes, which look similar to sweet potatoes, have 77 calories per 100 grams when steamed. They also contain 17.4 grams of carbohydrates, no sugars, 2.1 grams of protein, and 0.1 grams of fat. Sweet potatoes have more than double the calories of potatoes, yet they don’t lead to as much weight gain. This is attributed to the glycemic index (GI). The GI measures how quickly food is absorbed and raises blood sugar levels after eating. Foods with a high GI cause rapid spikes in blood sugar, which can lead to excessive insulin release and accelerate the conversion of glucose into body fat. The GI of steamed sweet potatoes is around 70, while that of steamed potatoes is in the 90s. Although sweet potatoes are higher in calories, their lower GI means they raise blood sugar more slowly, resulting in less weight gain compared to potatoes. [2]

Recommended Daily Intake of Sweet Potatoes

Although sweet potatoes are less likely to contribute to weight gain compared to potatoes, their high calorie count is still significant. Composed mainly of carbohydrates and sugars, eating too much can indeed lead to weight gain. Thus, it’s recommended to keep your daily intake to around 100 grams.

Why Sweet Potatoes Don’t Lead to Weight Gain Despite Being High in Calories

The glycemic index (GI) of sweet potatoes can vary significantly based on how they are prepared. Raw sweet potatoes are a case in point: even though they're calorically dense, they have a GI of 55, placing them in the low range. This low GI means that blood sugar levels increase gradually, which minimizes the conversion of surplus sugars into fat cells, ultimately reducing the likelihood of weight gain. Comparatively, steamed sweet potatoes have a GI of 70, and baked sweet potatoes clock in at about 90. For those looking to manage their weight, steamed sweet potatoes are a preferable option over their baked counterparts.

Benefits of a Sweet Potato Diet

Abundant Dietary Fiber

Every 100g of sweet potatoes contain approximately 4g of dietary fiber, which accounts for 16% of the recommended daily intake. Dietary fiber helps eliminate excess waste from the intestines, including fats and cholesterol.

Rich in Potassium

Sweet potatoes provide approximately 13% of the daily recommended amount of potassium, making them an excellent source of potassium. Potassium aids in eliminating excess sodium and waste from the body, which helps reduce swelling.

Prevention of Constipation

Sweet potatoes are a great source of dietary fiber, which helps stimulate intestinal movement. They also contain a substance called ‘jalapin’ which softens stools and improves bowel movements, thereby aiding in the prevention of constipation.

Precautions for Consuming Sweet Potatoes

Sweet potatoes, satisfying and naturally sweet, are popular choices for both meal replacements and snacks. However, there are important precautions to keep in mind when consuming them.

Caution: Consuming on an Empty Stomach

If you eat sweet potatoes as a substitute for breakfast, the tannins and mucilages in sweet potatoes can irritate the stomach lining and the secretion of stomach acid. This can lead to heartburn.

Risk of Weight Gain from Excessive Consumption

Additionally, sweet potatoes have a relatively high calorie content, which could lead to weight gain if consumed excessively. Since carbohydrates make up the majority of their composition, and a significant portion of these are sugars, it’s important to consume them in moderation.