IS SWEET POTATO KETO? THE ANSWER MAY BE A SURPRISE!
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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 Potato On A Ketogenic Diet?
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.
Here are some key nutrition stats on sweet potatoes:
- One medium baked sweet potato (about 114 grams) contains 23.6 grams of net carbs, 4.4 grams of fiber, 2.3 grams of protein and 90.8 calories.
- Sweet potatoes are packed with vitamin A - one medium baked potato contains 1006% of your daily vitamin A needs.
- They are high in vitamin C providing 33% of your daily needs per serving.
- Sweet potatoes contain decent amounts of potassium with one medium potato providing 542 milligrams or 12% of your daily potassium requirements.
- In addition to vitamins A and C, they are good sources of vitamin B6, manganese, copper and pantothenic acid.
- Sweet potatoes have anti-inflammatory properties due to plant compounds like anthocyanins and beta carotene (which gives them the orange color).
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!
Comparing Sweet Potatoes with Other Keto Vegetables
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.
Sweet Potatoes vs. Regular Potatoes
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:
Sweet Potato Stats:
- 23 grams net carbs (medium)
- Glycemic Index of 70
- 4 grams fiber (medium)
- 1006% Daily Vitamin A (medium)
- 33% Daily Vitamin C (medium)
White Potato Stats:
- 37 grams net carbs (medium)
- Glycemic Index of 111
- 3 grams fiber (medium)
- Under 2% Daily Vitamin A (medium)
- 28% Daily Vitamin C (medium)
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!
Low-Carb Alternatives to Sweet Potatoes
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:
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Leafy Greens: Leafy greens such as spinach, kale, and lettuce are low in carbohydrates and high in fiber, making them a great option for those following a low-carb or keto diet.
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Cruciferous Vegetables: Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are also low in carbohydrates and high in fiber. They are also a good source of vitamins C and K.
- Low-Carb Vegetables: Other low-carb vegetables include zucchini, cucumber, and asparagus. These vegetables are low in carbohydrates and high in fiber, making them a great addition to any low-carb or keto diet.
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!
Sorry!
SUZIE WALKER
Keto Collective Co-Founder & Naturopathic Nutritionist dipNT.CNM
Suzie has researched and reviewed the many health benefits of low-carb living. She co-founded The Keto Collective, a company that aims to make it easier to find whole food, great tasting, keto alternatives to their everyday favourites.
