Sweet potatoes are very easy to add to your diet. 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). 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. Try optimizing a diet full of various whole, nutrient-dense foods instead, he recommends. 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). Not to mention, they provide a number of health benefits and are easy to add to your diet. If you would … Meal Prep: Everyday Breakfast with Sweet Potato Hash, Sweet Potatoes 101: Nutrition Facts and Health Benefits. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health (28). Sweet potatoes contain two types of fiber: soluble and insoluble (8). “I had high cholesterol but now it’s low, my blood pressure has dropped and my sugar level has dropped,” he told The Independent. The diet does have you eating some form of sweet potato at least four days a week, as well as healthy amounts of fat, vegetables and protein. Yes, but you really don’t have to go to those extremes, he says. 6 Foods That Will Help You Get More Vitamin D. Thinking of Trying Keto? I had a check up a few weeks ago and my doctor was very happy with the state of my health. Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. 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. 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). 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.". © 2005-2020 Healthline Media a Red Ventures Company. Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. Here’s what we learned. But that doesn’t mean you won’t experience any negative side effects—like constant fatigue or hunger—especially because the diet itself would be very hard to stick with for most people, says Dr. Nadolsky. The gut is where your body is exposed to many potential disease-causing pathogens. And are the results he experienced actually sustainable or realistic for other people? 13 Easy Ways to Get More Protein In Your Diet, Everything You Should Know About the Ketogenic Diet, Kevin Smith Lost 17 Pounds in 9 Days on Potatoes, How One Man Lost 121 Pounds and Added 20 Pounds of Muscle, How This Guy Lost 289 Pounds in 1 Year and Got Fit. 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. Can You Lose Weight Without Counting Calories? One cup (200 … To add flavor to his meals, he used a sprinkle of dried herbs or fat-free sweet chili or barbecue sauce… Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). For the first month, he didn’t work out at all and still dropped 22 pounds, but then he added 90 minutes of exercise to his routine every day. Fiber can also help you feel fuller for longer, adds Huggins. Could you try the potato diet to lose weight? (Here are 13 Easy Ways to Get More Protein In Your Diet. Here are 13 of…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. This article determines…, Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. If you want to throw potatoes in there as your carb, feel free, but aim to eat a wide variety of vegetables you love. They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). "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. " Only 3% of Americans get enough of the essential mineral potassium. However, it remains unknown whether they have the same effects in humans. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Any diet that puts you in a caloric deficit will help you lose weight, says Dr. Nadolsky. Liven up your potatoes—or any dish—with this green chile sauce that adds so much flavor and very few calories. Therefore, eating antioxidant-rich foods is good for your health (6, 7). 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). I’m sleeping better, I no longer have joint pain from old football injuries, I'm full of energy, I have better mental clarity and focus,” he writes on his site. Read This First. Here are 6 surprising health benefits of sweet potatoes. 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. Starchy vs Non-Starchy Vegetables: Food Lists and Nutrition Facts, 14 Healthy Foods That Are High in Potassium. Here are the many ways you can substitute potatoes into your diet every day. Summary Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help prevent vision loss and improve eye health. Start the Sweet Potato Diet before the book even comes out and start dropping body-fat today (literally). 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). All rights reserved. Instead, Taylor ate as many potatoes as he needed to satisfy his hunger. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Taylor even notes himself that different things work for different people, so “do your own research and make educated decisions,” he says on his site. However, studies have yet to test these effects in humans. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. "I still include a lot of potatoes, but also plenty of other unprocessed plant foods such as fruits, vegetables, whole grains and legumes," Taylor says. Healthline Media does not provide medical advice, diagnosis, or treatment. Where did Taylor derive his protein? If he made mashed potatoes, he only added oil-free soy milk. Because his diet completely lacked meat, he supplemented with a B12 vitamin. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk (9). These shorts keep you dry and comfortable during tough workouts. The popular potato diet claims to help you lose up to one pound (0.45 kg) per day by eating nothing but plain spuds for three to five days. To add flavor to his meals, he used a sprinkle of dried herbs or fat-free sweet chili or barbecue sauce. Today, Taylor no longer only eats potatoes, but his tater-only diet did help him become a healthier man, he says. Newsletter Sign Up. It’s also very possible that the nutrients in potatoes helped play a part in that, says Dr. Nadolsky. Purple sweet potatoes also seem to have vision benefits. Therefore, a healthy gut is an important part of a healthy immune system. "My mental health is much better these days.". “It’s very restrictive. Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. One cup (200 grams) of baked sweet potato with skin provides (2): In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5). Taylor's experiment doesn't prove that a bucket of spuds is the key to weight loss. 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. “I feel amazing and incredible! But is there something special about the spuds that can make the pounds melt away? Motivation. The Australian native dropped 117 pounds after one year of what he calls his “Spud Fit Challenge.”. Sweet Potatoes vs Yams: What’s the Difference? That doesn't necessarily mean it’s healthy, though. Sweet potatoes are a great source of fiber, vitamins, and minerals. When that year was over, Taylor says he moved on to a diet that was more well-rounded. This black tea with notes of Madagascar vanilla is a delicious low-calorie drink to start your day. Throughout his journey, he noticed certain improvements in his health along with his weight loss. "I've maintained the weight loss and I'm still free of the daily grind of battling with food addiction. And to be fair, he says he feels great. “Make your food boring and your life interesting.” That’s one lesson Andrew Flinders Taylor points out in a Youtube video he posted in December 2016, where he detailed all of the things he learned after eating potatoes for every meal, every single day, for almost a year. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition (27). Consuming purple sweet potatoes may improve brain function. 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 … Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). “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. 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