One sweet potato of average size contains 112 calories, while a white potato of the same size contains 168 calories. Hence, sweet potatoes contain low carb content (26g). If you are working on your muscles and don't want to gain weight as well, then sweet potato is your best food.
A rich nutritional composition
It is rich in starch and fiber. The glycemic index of this vegetable is much lower than that of the potato. sweet potato index of 70 against more than 100 for the potato. This nutritional quality is ideal for athletes who want to lose weight or gain muscle by eating a healthy food.
Sweet potatoes are a delicious root vegetable that are chock-full of fat-burning, muscle-building, and immune-boosting benefits.
Sweet potato
“Eating a sweet potato post-workout is ideal as they contain copper, which can help maintain healthy muscle tissue and replenish energy levels. Sweet potatoes also contain vitamin C which helps to prevent muscle catabolism (the breakdown of muscle tissue).”
White Potatoes
They are also a good source of complex carbohydrates, providing energy for higher intensity exercise like resistance training.
They're loaded with beta carotene, which functions as a potent antioxidant and a rich source of vitamin A. These nutrients are important for your immune system, skin, vision, bones, and reproductive health, and have cleansing properties that may even reduce one's risk of developing cancer, Tallmadge adds.
In a nutrition battle between a banana and sweet potato, the sweet potato would come out ahead. A baked sweet potato has the same calories per gram as a banana, yet has one gram more fiber and five grams less sugar per medium serving.
If your sweet potato is oozing, soft and squishy, discolored, smelly, or have a bunch of sprouts, it's time to toss. If there are only a few sprouts and the sweet potato is still firm you can cut the sprouted portion off, cook and eat right away, or you can plant it!
Healthy Carbs for Energy
As such, complex carbohydrate sources like sweet potatoes are a useful part of a bulking diet. One large baked sweet potato provides about 38 grams of carbohydrate.
While both our experts say eating a sweet potato a day is certainly healthy, they don't recommend more than that, since there are plenty of other vegetables to enjoy too. “If you're eating more than one a day, you might want to consider varying up your food choices so you get a variety of nutrients,” Rizzo says.
Bodybuilders should regulate carbohydrate intake, as low intake leads to decreased training quality and hormonal imbalance. One large size (5 inch) sweet potato is enough for you per serving, as it accounts for 38g of carbs.
Rapid Release of Carbohydrates for Energy
Potatoes are excellent sources of carbohydrates, which is essential for bodybuilders. They contain mainly complex, starchy carbs, as well as small quantities of simple sugars like cellulose, fructose and glucose.
Rice is often chosen over potatoes as rice is less filling. So many large bodybuilders look to get their lean carbs in without filling up. If you're dieting or have a big appetite compared to your energy expenditure, potatoes can have the advantage of filling you up.
Vitamins A and C don't even register on the charts for bread, while sweet potatoes offer a good source of vitamin C and some potassium. One small sweet potato contains 12 grams carbs with 2 grams fiber, whereas a slice of store-bought 100% whole-wheat bread provides 19 grams carbs and 3 g fiber.
In addition to being an excellent source of vitamins A and C, sweet potatoes are a good source of fiber, vitamin B-6 and potassium. And like all vegetables, they're relatively low in calories — one-half of a large sweet potato has just 81 calories. Mayo Clinic does not endorse companies or products.
Consuming sweet potato helps rehydrate your cells and boost metabolic activity in the body. This, in turn, will help prevent your body from accumulating fat, balance the natural pH levels and flush out toxins.
Consuming sweet potatoes in excess can result in Vitamin A toxicity which is manifested in skin rashes and headaches. Due to high fibre content, excess intake of sweet potatoes can result in bloating, stomach pain and diarrhoea.
Solid waste includes peelings and trimmings from the sweet potato root and sweet potato leaves and vines. Liquid waste results from various processing methods and creates significant amounts of nutrient rich waste water.
The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!
Broccoli is a great source of antioxidants and may enhance your health by reducing inflammation, improving blood sugar control, boosting immunity, and promoting heart health. Why Is Broccoli a Superfood? fiber, vitamin C, vitamin K, iron, and potassium. 27 calories per ½ cup.
Sweet potatoes also provide vitamin B6 and vitamin C, which have powerful health benefits. Vitamin B6 bolsters brain development in children and brain function in adults. B6 also helps the body produce serotonin, a hormone that regulates mood and helps you cope with stress.