Are sweet potatoes really keto friendly ? Just check out the facts !

-

The ketogenic diet is high fat, moderate protein and very low or no carbohydrate diet. This type of diet is used to manage various medical conditions including epilepsy, obesity and diabetes. Ad experts and researchers advise that it is very low or no carbohydrate diet. So folks are confused that carbohydrate foods like sweet potato can be included within the keto diet.

• Know, the link between keto diet and carbohydrates

One of the most important aspects of ketogenic diet is to maintain your body on ketosis. It is basically a metabolic state in which your body relies on fat for energy production. All the energy required for various functions just is sourced from calories from fats. This ability of human body to maintain ketosis is solely dependent upon the lack of dietary carbohydrates. If one will consume too much amount of carbohydrates, then body will opt for calories from carbohydrate rather then fat. This is the main reason why high carbohydrate foods like starchy vegetables sweet potatoes are usually kept aside in keto diet.

But the thing is, the amount of carbohydrate intake during ketogenic diet may differ from person to person. But taking on average estimation, most of the people limit their carbohydrate intake about 5 to 10% of their calorie need.

• Do one should leave sweet potatoes in keto diet ?

Sweet potato is considered as a type of starchy root vegetable, that has high carbohydrate content. This is the main reason behind keeping a side sweet potato during ketogenic diets.

However, health experts claim that with proper planning, some people may still be able to successfully indulge small proportions of carbohydrates in keto diet. These carbohydrates can also be sourced from sweet potatoes.

A medium sized sweet potato of about 150 grams contain total of 26 grams of carbohydrates. Out of this 26 grams of carbohydrates, 4 grams are of fibre. So it remains with, 22 grams of carbohydrate that will provide calories.

If one is on keto diet then it is advised to take not more than 50 grams of carbohydrate each day. So accordingly you can plan your meal with sweet potatoes.

So after going through the above mentioned facts. We know that ketogenic diets restrict carbohydrate content. But then also one can intake less than 50 grams of carbohydrates each day. If you want to include sweet potatoes in your diet, then you can add the restrictive amount of sweet potatoes that will provide you not more than 30 grams of carbohydrate.

However, in ketogenic diet 2, the amount of carbohydrates and other micronutrients depends from person to person, environment, energy requirements and weight goal.

Comments

Post a Comment

Popular posts from this blog

Delicious food options that will help to refuel after workout !

-
It becomes quite essential to refuel yourself after a good, sweaty, high intensity workout. As your body had burned a lot of calories and work up a sweat in short amount of time. So it is your first priority to refuel the stock of every nutrient.  People, especially beginners, find it difficult to consume traditional post workout foods like oatmeal, protein shakes, post workout shakes. So for them here we are bringing 5 post workout delicious foods that will refuel your body after a high intensity workout training.  • Blueberries.  Blueberries are generally known as “Jamun” are just packed with dietary fibre, vitamins, protein and antioxidants. Almost every form of exercise have some type of oxidative stress. This creates an imbalance between antioxidants and free radicals in the body.  So consuming blueberries after a workout will surely be beneficial to accelerate your muscle recovery time.  • Green leafy vegetables.  Green leafy vegetables are known for ...
Read more

5 most appealing reasons to include chick peas in your diet.

-
Image
Chick peas are basically a part of legume family. Recently they have Gainer trend, an popularity among health enthusiasts but were eaten in Middle Eastern countries since ages. They are nutty taste and grainy texture just pairs quite well with several other foods and ingredients. They are considered as a rich source of protein. Especially quite popular among muscle building and fat loss community. Keeping that aside, they also offers a variety of health benefits such as improving digestion, aiding in weight management, reducing risk of diseases. So let’s have a tour of five most appealing health benefits of chick peas. • Keeps appetite under control. Chick peas have good reserves of protein and fibre. Several scientific studies have proven that both of them works significantly for suppressing hunger and appetite. Both protein and fibre slow down digestion and helps in promoting fullness. This will surely help in lowering down calorie intake till the end of the day. During a human trial...
Read more

5 scientific evidence based health benefits of using black tea.

-
Image
Black tea is one of the most consumed beverage around the world. It has somewhat stronger flavour and contains more caffeine than other teas but lesser then traditional coffee. Several people claim that black tea also have a variety of health benefits. It has good antioxidant content that help in reducing inflammation and provide several benefits. So just go through below mentioned 5 impressive health benefits of using black tea. • Black tea may optimise your heart health. As mentioned above, black tea has several groups of antioxidants. One of them, called flavonoids, which are extremely beneficial for heart health. Consuming these compounds on regular basis will help you to reduce many risk factors for heart diseases. Some of them include high blood pressure, high cholesterol levels, elevated triglyceride levels and obesity. During a human trial, it was found that drinking black tea for 12 weeks significantly decreases triglyceride levels by 36%. Similarly some results also revealed ...
Read more