Sweetpotatoes, Boiled without Peel: Keto-Friendly or Not?
As the popularity of the ketogenic diet continues to rise, the question on many minds is about what foods best align with this low-carb, high-fat approach. Today, we’re taking on the subject of Sweetpotatoes, specifically those boiled without the skin. Otherwise known as yams in some regions, these vibrant, nutrient-packed tubers have long been a staple in many diets. But the real question that need answering: Are peeled, boiled Sweetpotatoes keto-friendly?
Understanding the Keto Diet
To fully explore the keto potential of Sweetpotatoes, it's important first to understand the fundamental workings of the ketogenic diet. This dietary plan largely emphasizes a high intake of fats (comprising around 70-80% of daily calories), moderate levels of protein, and a very restricted consumption of carbohydrates, typically below 50 grams of net carbs per day. The overarching goal of such a diet? To prompt your body into a metabolic state known as ketosis. In this state, the body burns fat, rather than carbohydrates, as its primary source of energy.
Nutritional InformationPer (1 oz (28.35g)):
Per 100g:
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Sweetpotatoes, Boiled without Peel is quite high in carbs for a keto diet. It's best to consume it sparingly. |
Sweetpotatoes, when boiled without their peel, are a naturally rich source of many essential vitamins and minerals.
Beyond their macronutrients, these nutritious roots are a powerhouse of micronutrients, supplying a high amount of Vitamin A, Vitamin C, and potassium, among others. Regardless of their numerous health benefits, when following a keto diet, it's important to keep a close eye on their carbohydrate content.
Like we mentioned above, Sweetpotatoes boiled without their peel fall into the category of foods that have 18 g or more carbohydrates per serving. This sadly positions them as not keto-friendly. While their nutrient profile may offer a lot for overall health, their carb content makes them a food best avoided if you're trying to retain ketosis.
It's fundamental to remember that keto is a low-carb diet, and a medium-sized Sweetpotato contains a carb count that could potentially take you out of the ketosis zone. Therefore, if you're on a strict keto diet, swapping Sweetpotatoes for lower carb veggies like leafy greens, cucumber, or bell peppers is a potentially better option.
