In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2). Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats (39). That doesn't necessarily mean it’s healthy, though. This content is imported from {embed-name}. Throughout his journey, he noticed certain improvements in his health along with his weight loss. My behavior with food mirrored that of an alcoholic with drinking so I decided to get as close as possible to treating it with the same abstinence model: I quit all food except potatoes.". Try optimizing a diet full of various whole, nutrient-dense foods instead, he recommends. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Sweet potatoes are very easy to add to your diet. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Potatoes are also rich in potassium and vitamin C. And certain kinds, like sweet potatoes, are also loaded with vitamin A. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Inspiration. Here are the many ways you can substitute potatoes into your diet every day. Example Medium Carb Day: meal 1: sweet potato breakfast hash (p. 153) using 1 fist size portion of sweet potato meal 2: sweet potato smoothie (p. 161) using 1 fist size portion of sweet potato, 1 palm size portion of protein powder meal 3: Ham and sweet potato stew (p. 173) using 1 fist size portion of sweet potato, 1 palm sized portion of smoked ham meal 4: sweet potato chips (p. 185) using 1 fist … Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). Fiber can also help you feel fuller for longer, adds Huggins. We may earn a commission through links on our site. Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44). Following the potato diet may not harm you for the short-term, but when you look at the big picture, eating nothing but potatoes means you’re consuming very small amounts of fat and protein, he explains, which can be detrimental over a prolonged period of time and can even put you at risk for deficiency. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. For some people, this can become an issue, especially if you quit and feel tempted to binge on not-so-healthy options. Start the Sweet Potato Diet before the book even comes out and start dropping body-fat today (literally). To add flavor to his meals, he used a sprinkle of dried herbs or fat-free sweet chili or barbecue sauce… Subscribe. This black tea with notes of Madagascar vanilla is a delicious low-calorie drink to start your day. Plus, since potatoes just aren’t a great source of protein—coming in at just 4 grams per medium-sized potato, according to the USDA—not eating enough of the nutrient can make your muscles deteriorate, says Dr. Nadolsky. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Real Success Stories. Our product picks are editor-tested, expert-approved. This article lists 14 of the foods highest in potassium. Your body cannot digest either type. Only 3% of Americans get enough of the essential mineral potassium. Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat — such as coconut oil, olive oil, or avocado — can help boost the absorption of beta-carotene since it’s a fat-soluble nutrient (41, 42). The diet helped Andrew Flinders Taylor lose 117 pounds. Not to mention, they provide a number of health benefits and are easy to add to your diet. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. Avoid sugary drinks . Healthline Media does not provide medical advice, diagnosis, or treatment. Consuming purple sweet potatoes may improve brain function. Our website services, content, and products are for informational purposes only. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31). Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). We delved into the nuances of Taylor’s diet, based on the details he dished on his FAQ page, and asked an obesity specialist for his input. However, studies have yet to test these effects in humans. (Here are 13 Easy Ways to Get More Protein In Your Diet. “Make your food boring and your life interesting” sounds easy, but for a lot of people “there does come a point where we all like to enjoy food, it’s a very social part of our lives,” says Dr. Nadolsky. Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. "My Spud Fit Challenge was only ever intended as a short term intervention to treat my own food addiction," Taylor said in an interview during November 2019. " The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need. No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia (34, 35). To make sure he was doing everything safely, Taylor regularly checked in with a doctor and a registered dietician throughout his challenge. Therefore, a healthy gut is an important part of a healthy immune system. Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Sweet potatoes are a great source of fiber, vitamins, and minerals. No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40). Any diet that puts you in a caloric deficit will help you lose weight, says Dr. Nadolsky. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. Sweet potatoes contain more antioxidants and fiber than regular potatoes, and slightly fewer calories. So yes, you could eat just Twinkies, or pizza (like this guy), or pretty much anything else, and you could drop pounds if you are burning more calories than you are taking in. If you’re trying to lose weight, at least 30 percent of your diet should be coming from lean protein, like chicken or fish, he says. They are high in many nutrients, and taste delicious. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. Summary Animal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. An all-potato diet sounds crazy, but for Taylor, who weighed in at 334 pounds when his experiment began, it led to noticeable results. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Glory Foods, Seasoned, Kale Greens, 27oz Can, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Purple sweet potatoes also seem to have vision benefits. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. 6 Foods That Will Help You Get More Vitamin D. Thinking of Trying Keto? They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.