Is Candy Potato Good For Weight Loss? HealthifyMe


Within the ever-evolving panorama of weight reduction methods, one versatile vegetable has emerged as a game-changer: the standard candy potato. Bursting with vibrant color and a wealthy, satisfying flavour, candy potatoes have garnered consideration for his or her outstanding well being advantages, and particularly, their potential as a robust ally in attaining weight reduction objectives. 

Whereas the pores and skin color of candy potatoes can vary from orange, pink, purple, purple and violet to beige, white and yellow ones with purple, pink and orange pores and skin are sweeter and moister than these with pale, yellow or white pores and skin.

These tubers are a superb supply of vitamin, offering a variety of nutritional vitamins, minerals, and fibre. Apparently, even when candy potatoes share the identical title as the favored favorite tuber, potatoes, the 2 are literally not associated. They arrive from totally different plant households. 

On this article, we are going to discover the scientific proof behind candy potatoes and weight reduction that will help you make an knowledgeable determination about together with them in your weight loss plan.

Candy Potato Dietary Profile  

In keeping with USDA, a 100-gram serving of uncooked candy potato comprises:

  • Energy: 86 kcal
  • Carbohydrates: 20.1 grams
  • Fiber: 3 grams
  • Protein: 1.6 grams
  • Fats: 0.1 grams
  • Vitamin A: 769% of the every day worth (DV)
  • Vitamin C: 3% of the DV
  • Vitamin B6: 10% of the DV
  • Potassium: 11% of the DV

Sweetening Your Weight Loss Efforts 

There are numerous methods during which candy potatoes help in weight reduction. Listed below are a few them-

1. Excessive-Fibre Content material

Candy potatoes are a high-fibre meals that may preserve you full for longer. This makes it simpler so that you can follow a calorie-controlled weight loss plan. A examine reveals that dietary fibre consumption promotes weight reduction in people consuming a calorie-restricted weight loss plan. Moreover, a examine printed within the Worldwide Journal of Meals Sciences and Diet states that the consumption of candy potatoes helped enhance satiety in adults.

The excessive fibre content material of candy potatoes additionally helps regulate blood sugar ranges, which may cut back cravings and stop overeating. In keeping with one other examine, consuming candy potatoes helps regulate blood sugar ranges in folks with sort 2 diabetes, suggesting that they could be useful for weight reduction as effectively.

2. Low-Fats, Low-Calorie Meals

Candy potatoes are naturally low in fats and energy with a 100-gram serving having solely 86 grams of energy and 0.1 grams of fats. By incorporating candy potatoes into your meals, you’ll be able to add bulk and flavour to your weight loss plan with out consuming extreme energy.

3. Nutrient-Dense

Analysis proves that candy potatoes are a nutrient-dense meals. They’re a very good supply of potassium and nutritional vitamins A and C. Candy potatoes are wealthy in antioxidants that defend your cells towards free radical harm. Antioxidants may assist cut back irritation, which is a threat issue for a lot of persistent ailments. Incorporating antioxidant-rich meals like candy potatoes into your weight loss plan can help weight reduction and enhance general well being by boosting your immune perform. Consuming nutrient-dense meals like candy potatoes fulfil the nutrient demand of your physique when you’re focussing on dropping pounds.

4. Low Sodium

As per analysis, candy potatoes are naturally low in sodium with 100 g of candy potato containing of 73 mg sodium. Consuming low-sodium meals like candy potatoes will help cut back water retention.  


Candy potatoes are useful for weight reduction attributable to their excessive fibre content material, low fats and calorie ranges, and nutrient density. They promote satiety, regulate blood sugar ranges, and supply important nutritional vitamins and minerals. Moreover, candy potatoes are low in sodium and wealthy in antioxidants. Nevertheless, it’s vital to notice that weight reduction requires a calorie deficit achieved by a balanced weight loss plan and train. Candy potatoes could be a wholesome addition to a weight reduction plan however should not a standalone answer for dropping pounds.

Ideas for Incorporating Candy Potatoes into Your Weight loss plan

In case you are seeking to incorporate candy potatoes into your weight loss plan to help weight reduction, there are numerous scrumptious methods to take pleasure in this nutritious meals. Listed below are some ideas that will help you get began:

  • Roast candy potatoes within the oven with a sprinkle of cinnamon for a tasty and wholesome facet dish.
  • Make a candy potato and black bean chilli for a hearty and nutritious meal.
  • Mash candy potatoes with a little bit little bit of butter and cinnamon for a wholesome different to conventional mashed potatoes.
  • Use candy potatoes as a base for a breakfast bowl, topped with Greek yoghurt, fruit, and nuts.
  • Add candy potato cubes to soups and stews for a lift of vitamin and flavour.

Methods to substitute candy potatoes for high-calorie or processed meals

When aiming for weight reduction, making sensible meals selections is essential. Candy potatoes could be a unbelievable substitute for high-calorie or processed meals, offering a more healthy different with out compromising on style. Listed below are some solutions to include candy potatoes into your weight loss plan:

Substitute French Fries

As a substitute of indulging in deep-fried, calorie-laden french fries, go for oven-baked candy potato fries. Minimize candy potatoes into strips, toss them with a little bit of olive oil, season with herbs and spices, and bake till crispy. You’ll take pleasure in the identical satisfying crunch with added vitamins and fewer energy.

Recipe: Candy Potato Fries

Swap Mashed Potatoes

Swap out conventional mashed potatoes with mashed candy potatoes. Boil or bake candy potatoes till tender, then mash them with a contact of butter or olive oil, a sprinkle of cinnamon, and a pinch of salt. The result’s a creamy and flavorful facet dish with a pure sweetness.

Candy Potato Chaat

Loaded with energy, fried aloo chaat could be changed with a wholesome candy potato recipe. Bake or boil candy potato, minimize into chew dimension cubes. Add boiled chickpeas, chopped onion, tomato, cucumber, uncooked mango, inexperienced chutney and a splash of chaat masala. Gently combine and wholesome but tasty night deal with is prepared.

Candy Potato Parantha

The well-known aloo paratha can get a more healthy substitute. Boil or bake a candy potato and mash effectively. Add salt, herbs and spices of selection, for added advantages add low-fat paneer/ mashed dal or chopped spinach/methi and use multigrain flour. Dry roast to make stuffed roti which could be loved for breakfast, lunch and dinner.

Ideas for portion management and cooking strategies to maximise dietary advantages

Portion management and cooking strategies play a major position in optimizing the dietary advantages of candy potatoes and supporting weight reduction objectives. Contemplate the next ideas

  1. Aware parts: Whereas candy potatoes are nutritious, they nonetheless comprise energy. Take note of portion sizes to keep away from overconsumption. Goal for one medium-sized candy potato per serving, which is roughly 130-150 grams or in regards to the dimension of your fist.
  1. Steaming or boiling: Steaming or boiling candy potatoes helps retain their vitamins whereas minimizing the necessity for added fat. This cooking methodology maintains the pure flavours and textures of candy potatoes with out including extreme energy.
  1. Roasting with minimal oil: If you happen to choose a roasted texture, toss candy potato chunks or wedges with a small quantity of olive oil, then roast them within the oven. Use a light-weight hand when drizzling the oil to attenuate pointless energy whereas nonetheless attaining a crispy exterior.
  1.  Load up on toppings: As a substitute of dousing your candy potatoes with high-calorie toppings like butter or marshmallows, experiment with more healthy alternate options. Strive topping your baked candy potato with Greek yoghurt, salsa, black beans, or a sprinkle of nuts for added protein, fibre, and flavour.

Different Advantages of Candy Potato

1. Improved Imaginative and prescient 

Candy potatoes, notably the darker ones equivalent to orange and purple ones get their color from an antioxidant known as beta-carotene. In keeping with research, beta-carotene will get transformed to Vitamin A within the physique and is used to type light-detecting receptors inside your eyes. 

2. Anti-cancer Properties 

Candy potatoes supply an array of varied antioxidants, which assist defend towards sure forms of cancers. Research have proven that antioxidants gradual the expansion of sure forms of most cancers cells together with these of the bladder, colon, abdomen, and breast. 

3. Anti-Diabetic 

Candy potatoes, when boiled, have a low GI of 46. And that, too, the time of boiling impacts this index. Analysis reveals that the cooking strategies can alter the construction and nature of the starches leading to vital results on postprandial blood glucose responses. The next boiling interval means a decrease GI. Low GI signifies that the meals takes longer to digest and thus prevents any sudden spike in blood sugar ranges. 

HealthifyMe Suggestion

Do you know you could devour candy potatoes uncooked? In contrast to common potatoes, candy potatoes don’t comprise solanine, a harmful enzyme that probably causes abdomen ache and fever. Thus candy potatoes could be added in small portions to your smoothie for a fast dose of power. 


Opposite to in style perception, candy potatoes should not solely a pleasant addition to your plate but in addition a useful software to help your weight administration efforts. Full of a powerful array of important nutritional vitamins, minerals, and fibre, candy potatoes supply a myriad of well being advantages that transcend their scrumptious style. By incorporating these versatile tubers into your weight loss plan, you’ll be able to harness their pure properties to advertise satiety, regulate blood sugar ranges, enhance metabolism, and even improve your general well-being.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data please contact our licensed nutritionists Right here

Often Requested Questions (FAQs) 

Q. Can I eat candy potatoes throughout weight reduction?

Sure, candy potatoes could be a wholesome and nutritious addition to a weight reduction weight loss plan. They’re a very good supply of fiber, nutritional vitamins, and minerals whereas being comparatively low in energy. Candy potatoes present complicated carbohydrates that may assist preserve you full and glad. Nevertheless, portion management is vital, as consuming extreme quantities of any meals can hinder weight reduction. It’s greatest to include candy potatoes as a part of a balanced weight loss plan, specializing in general calorie consumption and together with a wide range of nutrient-dense meals for optimum weight administration.

Q. Does candy potato cut back stomach fats?

Whereas candy potatoes could be a part of a nutritious diet for weight administration, there is no such thing as a particular meals that targets stomach fats discount. Spot discount of fats in a specific space, such because the stomach, isn’t doable. To scale back stomach fats, it is very important deal with general weight reduction by a mix of a balanced weight loss plan, common train, and sustaining a calorie deficit. Incorporating candy potatoes right into a nutritious weight loss plan can contribute to general weight reduction. 

Q. How a lot candy potato to eat for weight reduction?

The quantity of candy potato one ought to devour relies on numerous components equivalent to one’s weight aim, exercise degree, calorie necessities, age, gender and so forth. It’s best to seek the advice of a dietitian or a nutritionist to find out the best portion dimension for oneself. 

Q. Is it OK to eat a candy potato day by day?

Consuming a candy potato day by day could be a wholesome selection as a part of a balanced weight loss plan. Candy potatoes are nutrient-dense, offering fiber, nutritional vitamins, and minerals. Nevertheless, it’s vital to think about the general selection and stability in your weight loss plan. Whereas candy potatoes are nutritious, relying solely on them as a major meals supply might end in an imbalance of different important vitamins. Together with a variety of fruits, greens, lean proteins, complete grains, and wholesome fat is vital for general vitamin and optimum well being.

Q. Methods to lose 5kg in 3 days on a potato weight loss plan?

Shedding 5kg in 3 days on a potato weight loss plan is unrealistic and probably unsafe. Excessive and fast weight reduction isn’t sustainable and might have detrimental well being penalties. As a substitute of resorting to crash diets, deal with long-term, wholesome weight reduction by adopting a balanced weight loss plan, portion management, common train, and life-style modifications. Seek the advice of with a healthcare skilled or registered dietitian who can present personalised steering based mostly in your particular wants and objectives. Bear in mind, gradual and regular weight reduction is extra sustainable and useful for general well being.

Q. Is boiled candy potato good for weight reduction?

Boiled candy potato could be a good possibility for weight reduction attributable to its dietary profile. It’s low in fats and comparatively low in energy in comparison with another starchy meals. Candy potatoes are additionally a very good supply of fibre, which may promote satiety and assist management urge for food. Nevertheless, the general affect on weight reduction relies on the general stability of your weight loss plan and life-style components. Together with boiled candy potatoes as a part of a well-rounded, calorie-controlled weight loss plan can contribute to weight reduction when mixed with different wholesome selections.

Reference Hyperlinks 

  1. Fibre Consumption Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Misplaced (Stopping Chubby Utilizing Novel Dietary Methods) Research:
  1. White Candy Potato as Meal Alternative for Chubby White-Collar Staff: A Randomized Managed Trial:
  2. Potential Results of Candy Potato (Ipomoea batatas) in Hyperglycemia and Dyslipidemia—A Systematic Assessment in Diabetic Retinopathy Context:
  1. Candy Potatoes:
  2. Candy Potato Is Not Merely an Ample Meals Crop: A Complete Assessment of Its Phytochemical Constituents, Organic Actions, and the Results of Processing:
  3. A Mechanistic Assessment of β-Carotene, Lutein, and Zeaxanthin in Eye Well being and Illness:
  4. Anti-Inflammatory and Anticancer Actions of Taiwanese Purple-Fleshed Candy Potatoes (Ipomoea batatas L. Lam) Extracts:
  5. Relationship between Processing Technique and the Glycemic Indices of Ten Candy Potato (Ipomoea batatas) Cultivars Generally Consumed in Jamaica:
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