IS SWEET POTATO KETO? THE ANSWER MAY BE A SURPRISE!
Time to read 4 min
Time to read 4 min
When choosing the best Vegetables on Keto, making sure you keep your net-carbs low should be at the forefront of your mind.
Most people are aware that brocolli and cauliflower are low-carb, but there seems to be some confusion as to whether Sweet potatoes are Keto-Friendly, or Keto-Foe.
This tasty, starchy veg is certainly a favourite amongst many, but is Sweet Potato Keto?
Well, the answer is pretty straight-forward.
So let's waste no time, and get to it...
Can you eat sweet potatoes on a Keto Diet? The short answer is NO.
Unfortunately for keto dieters, these tasty orange spuds pack too hefty a carb punch for the strictly low-carb ketogenic diet. Just one medium-baked sweet potato sets you back 17 grams of net carbs — yikes! Since keto requires keeping daily nets carbs between 20-50 grams, you can see how just a single sweet potato could nearly bust your carb budget for the whole day.
So unfortunetly, these tasty tatties are best avoided while low-carb!
And although sweet potatoes are not great for a keto diet, they do have some nutritional benefits we have to talk about.
So while they may not fit into a keto diet due to the carbs, sweet potatoes are still a very healthy vegetable loaded with vitamins, minerals and antioxidants!
When setting out on a low-carb diet like the Ketogenic diet, you must be choosy with your vegetable selections to keep your daily carbohydrate numbers in check. Most people assume sweet potatoes are a suitable replacement for traditional potatoes when reducing carbs, but they still contain a hefty dose!
So, how do sweet potatoes really compare nutritionally to white potatoes and low-carb veggies like broccoli, cauliflower or leafy greens?
Some key differences may impact your diet decisions when looking at carb content, glycemic index, fibre, antioxidants and vitamins. Understanding how they contrast will help guide your vegetable choices for success on a low-carb nutrition plan. Let's explore how sweet potatoes stack up.
This is where the confusion probably comes from on whether sweet potatoes are keto-friendly. Just because they edge out white potatoes carb-wise doesn't necessarily make them low-carb. After all, regular potatoes are essentially carb bombs! Let's compare the spuds:
So while neither spud fits into the low-carb category, if indulging your carb cravings, sweet potatoes are the smarter pick over white taters nutrition-wise. But for keto, we still have to pass on both to stay under our carb limits!
If you are following a low-carb or keto diet, you will be happy to know that there are plenty of low-carb alternatives to sweet potatoes that you can include in your diet.
Here are some examples:
If you are looking for a lower-carb alternative, there are plenty of other low-carb vegetables that you can include in your keto diet. And you should!
Even if you are someone who struggles with getting enough veg, force yourself to expand your intake of greens. It will do wonders for your digestion and may even extend your life!
But is Sweet Potato keto? No, it really isn't, and if you want to maintain ketosis for any length of time, it can not be part of your diet!