Expert's opinion
Expert's opinion
The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.
Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.
The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.
Sweet Potato Diet In 2024: Does It Really Work?
Updated on
- Written by Susan Adeosun, Dr.
Medically reviewed by
Ellie Busby, MS, RDN
The sweet potato diet is an eating plan that emphasizes the consumption of sweet potatoes as a primary source of nutrients. Sweet potatoes[1] are a staple in various cuisines for their versatility, delicious taste, and vibrant color. Eating sweet potatoes has gained popularity in the health and fitness world due to their impressive nutrient profile.
Some variations of the sweet potato diet involve consuming only sweet potatoes for a short period. Others incorporate sweet potatoes as a significant part of a balanced diet.
Here, we will delve into the sweet potato diet, examining its benefits, effectiveness, and safety for weight loss and overall health. We will also see some healthy sweet potato recipes for you.
Does The Sweet Potato Diet Really Work?
The sweet potato diet may effectively aid weight loss and overall health. Sweet potatoes are high in fiber and water content. This means they can help you feel fuller and consume fewer calories. Eating sweet potatoes can provide sustainable energy that can benefit weight management when combined with a fitness routine.
Benefits Of Eating A Sweet Potato Diet
The sweet potato diet is packed with essential nutrients, making them a practical way to maintain or lose weight. Here are some benefits of sweet potatoes:
Rich In Vitamins And Minerals
Sweet potatoes are an excellent source of various vitamins and minerals.[2] They provide vitamin A as beta-carotene,[3] vitamin C, manganese, copper, and potassium. These nutrients support different bodily functions, such as maintaining a healthy immune system[4] and supporting overall health.
High In Dietary Fiber
Sweet potatoes are a good source of dietary fiber, which is essential for maintaining a healthy digestive system. It also helps promote regular bowel movements.[5] Additionally, fiber can help you feel fuller for longer, potentially aiding in weight management.
Low Glycemic Index
Sweet potatoes have a low glycemic index[6] or GI. They provide a steady energy source and prevent rapid spikes in blood sugar levels.
Weight Loss Friendly
When you eat sweet potatoes, you feel fuller and consume fewer calories[7] due to their high fiber and water content. This, combined with their low GI, makes them an excellent option for those looking to lose or maintain a healthy weight.
Is Sweet Potato Healthy?
The sweet potato[1] is a root vegetable native to Central and South America.
Sweet potatoes are known for their sweet taste, vibrant colors, and health benefits. They are versatile ingredients and can be prepared in various ways, such as baked, mashed, fried, or boiled sweet potato.
Hearing about the sweet potato diet, a question that comes to mind is, is sweet potato healthy? Here is the nutrient profile[2] of a 100-gram medium-sized sweet potato:
- Calories: 79 calories.
- Carbohydrates: 17.3 grams of carbohydrates, including complex carbohydrates, such as starch and simple sugars.
- Fiber: 4.25 grams. Sweet potatoes are a good source of dietary fiber. Fiber promotes digestive health, helps regulate blood sugar levels, and supports feelings of fullness.
- Vitamin C: Sweet potatoes are a good source of vitamin C, an antioxidant that supports immune function, collagen synthesis,[8] and iron absorption. They contain 14.8 milligrams of vitamin C.
- Vitamin B6: Sweet potatoes provide vitamin B6, which is involved in numerous cellular reactions[9]. A medium-sized sweet potato can contribute around 15 percent of the recommended daily allowance of vitamin B6.[10] For people younger than 50, the daily amount is 1.3 milligrams. However, after 50, the daily amount increases to 1.5 milligrams for women and 1.7 milligrams for men.
- Potassium: Sweet potatoes are a good source of potassium. Potassium is essential for maintaining healthy blood pressure levels[11] and supporting muscle and nerve function.
- Protein: Sweet potatoes provide some protein. One medium potato has about 2 grams of protein.
How Sweet Potatoes Impact Your Weight
Are sweet potatoes good for weight loss? Sweet potatoes might help you lose weight, which is the basis of the sweet potato diet.
Sweet potatoes are high in fiber.[2] Eating high-fiber foods is important to lose weight because they can help you feel fuller for longer.[7]
Sweet potatoes have a low glycemic index,[6] providing a steady energy source without spikes in blood sugar levels. A low glycemic index means the carbohydrates are broken down and absorbed slowly by the body. While sweet potato is not necessarily fat-burning compared to other natural fat burner supplements, it can help control blood sugar levels.
A study found that sweet potato diets helped with weight loss. In the study, overweight adults replaced two meals daily with sweet potato-based meal replacement shakes. Afterward, they experienced significant weight loss, reduced body fat, and lowered BMI.[12]
So, eating sweet potatoes can positively impact body weight when consumed as part of a balanced diet and prepared healthily. Their high fiber content and low glycemic index make them a helpful weight loss meal for those looking to maintain or lose weight.
Potential Risks Of Eating Sweet Potato Diet
Sweet potatoes are nutritious, but moderation and variety are crucial for a healthy diet. Potential risks of an extreme sweet potato diet include:
- Blood sugar spikes when eaten alone.
- Gastrointestinal issues from increased fiber intake.
- Nutritional imbalances from consuming only sweet potatoes.
To make the most of your sweet potato diet, eating it alongside various fruits, vegetables, whole grains, lean proteins, and healthy fats is better.
Sweet Potato Diet Recipes
Are you looking for new sweet potato meal prep recipes? Here are some healthy meals with sweet potatoes for weight loss you might consider:
Sweet Potato Cakes With Poached Eggs
Looking for a balanced diet? Try to add sweet potatoes to your diet meal with eggs.
Ingredients:
- 500 grams sweet potato, peeled and grated
- 200 grams of gluten-free flour
- 1 small pack of parsley, chopped
- 4 egg whites
- 50 grams harissa
- Olive oil, for frying
- 4 eggs, for poaching
- 200 grams of Greek yogurt
Instructions:
- Squeeze excess moisture from grated sweet potato. Combine sweet potato, flour, parsley, egg white, harissa, and salt. Mix until sticky.
- Form the mixture into eight potato cakes. Heat oil in a pan and fry the cakes until golden and crisp, about 2-3 minutes per side. Keep warm.
- Poach eggs in simmering water for 2-3 minutes until yolks are runny. Remove with a slotted spoon and drain on kitchen paper.
- Spread harissa on serving plates. Add a dollop of yogurt on top. Place one potato cake on each plate, then stack another cake on top with more yogurt. Top with a poached egg. Season with salt and pepper.
- Drizzle with more harissa and sprinkle micro herbs over the plates.
Oven-Roasted Sweet Potato Meal Recipe
Try oven-roasted sweet potatoes for a crispy, satisfying meal.
Ingredients:
- 4 sweet potatoes – about 1.2 kilograms – peeled
- 2 tablespoons olive oil
- Optional: sliced red onions, unpeeled garlic cloves, thyme sprigs, or other vegetables or herbs of your choice
Method:
- Preheat the oven to 230 degrees Celsius. Cut the sweet potatoes into 2-3 centimeter cubes.
- Place the sweet potato cubes in a large, shallow roasting tin. Drizzle with healthy fats (olive oil) and season with salt and pepper.
- Toss everything together to coat the sweet potatoes and other ingredients in the oil.
- Roast in the preheated oven for 20 minutes.
- Toss the sweet potatoes again to ensure even cooking, and roast for an additional 15-20 minutes until the potatoes are lightly browned on the outside and tender when pierced with a fork or knife.
Enjoy the delicious oven-roasted sweet potatoes as a side dish or as a base for a complete meal. Feel free to customize the recipe with your favorite additional vegetables or herbs.
Sweet Potato Pie Recipe
Love pies? Try the sweet potato pie recipe.
Ingredients:
- 500 grams of sweet potatoes
- 320 grams sheet of shortcrust pastry
- 125 grams butter
- 250 grams of caster sugar
- 150 milliliters whole milk
- 3 eggs
- Grating of nutmeg
- ½ teaspoon ground cinnamon
- 1 teaspoon vanilla bean paste
Method:
- Cook the whole, unpeeled sweet potatoes in boiling water for 30 minutes until very tender. Drain and let them cool for 10 minutes, then peel.
- Preheat the oven to 160 degrees Celsius with a fan or 180 degrees Celsius without fan.. Line a 23 cm fluted tart tin with the shortcrust pastry. Use baking parchment and baking beans to weigh it down, then bake for 20 minutes. Remove the parchment and beans, and bake for another 5 minutes.
- Mash the peeled sweet potatoes with butter until smooth in a large bowl. Add sugar, milk, eggs, spices, and vanilla. Whisk until well combined and smooth.
- Pour the sweet potato filling into the pastry case, smoothing the top with a spatula. Bake for 50-55 minutes until the pastry and the surface of the pie are golden and the middle is set.
- Allow the pie to cool completely in the tin, then transfer it to a cake stand or serving plate. Slice and serve.
Enjoy the delicious sweet potato pie as a delightful dessert.
The Takeaway
The sweet potato diet offers a delicious and nutritious approach to achieving weight loss and overall wellness. With their high fiber content, low-calorie count, and abundance of essential nutrients, sweet potatoes provide a valuable addition to any healthy eating plan.
Always consult your doctor before making any significant changes to your eating plan, especially if you have any underlying health conditions or dietary restrictions.
+ 12 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Remya Mohanraj and Subha Sivasankar (2014). Sweet Potato (Ipomoea batatas[L.] Lam) – A Valuable Medicinal Food: A Review. [online] 17(7), pp.733–741. doi:https://doi.org/10.1089/jmf.2013.2818.
- Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346404/nutrients
- Islam, N., Nusrat, T., Begum, P. and Ahsan, M. (2016). Carotenoids and β-carotene in orange fleshed sweet potato: A possible solution to vitamin A deficiency. [online] 199, pp.628–631. doi:https://doi.org/10.1016/j.foodchem.2015.12.057.
- Carr, A.C. and Maggini, S. (2017). Vitamin C and Immune Function. [online] 9(11), pp.1211–1211. doi:https://doi.org/10.3390/nu9111211.
- Ito, M., Yoshimoto, J., Maeda, T., Ishii, S., Wada, Y., Kishi, M. and Takashi Koikeda (2023). Effects of high-fiber food product consumption and personal health record use on body mass index and bowel movement. [online] 102, pp.105443–105443. doi:https://doi.org/10.1016/j.jff.2023.105443.
- Emy Njoh Ellong, Billard, C. and Adenet, S. (2014). Comparison of Physicochemical, Organoleptic and Nutritional Abilities of Eight Sweet Potato ( Ipomoea… [online] ResearchGate. Available at: https://www.researchgate.net/publication/271287816_Comparison_of_Physicochemical_Organoleptic_and_Nutritional_Abilities_of_Eight_Sweet_Potato_Ipomoea_batatas_Varieties.
- Emy Njoh Ellong, Billard, C. and Adenet, S. (2014). Comparison of Physicochemical, Organoleptic and Nutritional Abilities of Eight Sweet Potato ( Ipomoea… [online] ResearchGate. Available at: https://www.researchgate.net/publication/271287816_Comparison_of_Physicochemical_Organoleptic_and_Nutritional_Abilities_of_Eight_Sweet_Potato_Ipomoea_batatas_Varieties.
- Clark, M.A. and Slavin, J.L. (2013). The Effect of Fiber on Satiety and Food Intake: A Systematic Review. [online] 32(3), pp.200–211. doi:https://doi.org/10.1080/07315724.2013.791194.
- Parra, M., Stahl, S. and Hellmann, H. (2018). Vitamin B6 and Its Role in Cell Metabolism and Physiology. [online] 7(7), pp.84–84. doi:https://doi.org/10.3390/cells7070084.
- Nih.gov. (2023). Office of Dietary Supplements – Vitamin B6. [online] Available at: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/.
- Ellison, D.H. and Terker, A.S. (2015). Why Your Mother Was Right: How Potassium Intake Reduces Blood Pressure. Transactions of the American Clinical and Climatological Association, [online] 126, pp.46–55. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4530669/.
- Chun Che Shih, Chen, C.-M., Hsiao, T.-J., Liu, C.-W. and Sing Chung Li (2019). White Sweet Potato as Meal Replacement for Overweight White-Collar Workers: A Randomized Controlled Trial. [online] 11(1), pp.165–165. doi:https://doi.org/10.3390/nu11010165.
Written by:
Susan Adeosun, Dr.
Medically reviewed by:
Medically reviewed by:
