What If I Just Have A Few Sweet Potato Fries
Moderation is usually the key to most things in life and if you snack on a handful of sweet potato fries, youre unlikely to be kicked out of ketosis.
That said, its difficult to moderate the consumption of a food that just doesnt align with your macros.
Be honest with yourself about whether you really can limit your intake, or if perhaps you should just leave those sweet potato fries alone.
Setting all else aside, the carb content alone renders these tubers unsuitable. If youre wondering what vegetables to use instead, well look later at some healthy, low-carb alternatives.
Next, though, how do sweet potatoes fit into the Paleo diet?
Is Potato Starch Keto
For strict carb counters, potato starch is not keto: it contains 10 grams net carbs in a 1-tablespoon serving.
However, the answer of whether potato starch is keto is more nuanced. Some evidence suggests that supplementing with potato starch can reduce insulin sensitivity and feed good gut bacteria, especially if that starch has never been exposed to heat.
You may want to reconsider the net carb count in potato starch, too. Research shows that in its raw form, its a resistant starch and does not get digested like traditional carbohydrates . So, it might not have the same impact as a traditional starch if used raw, but may be digested when cooked. The only way to know for sure whether potato starch is keto is to test it on yourself.
Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet
Make eating keto a lot easier with this comprehensive keto diet food listplus learn if it’s the right diet for you.
The ketogenic diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5 percent of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., R.D. People also eat keto to lose weight .
Even if you know that you need to eat a very low-carb, high-fat, moderate protein dietit can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.
Read Also: Keto Floating Poop
Other Surprising Healthy Foods That You Cannot Eat On The Keto Diet
Before I went keto, I had what I thought was a very healthy diet, eating a lot of low fat, low calorie, healthy foods. Looking back, these were all low-fat, low-calorie, but they are all surprisingly high in carbs.
I was constantly hungry, had very little energy and struggled to sleep and concentrate. Now I dont worry about any of these! Check out the Top 10 Benefits of Keto here.
Looking back, there was no wonder that I exercised constantly, ate relatively little, and never lost weight!
Will Eating Sweet Potatoes Kick You Out Of Ketosis
If you consume too many carbs at the same time when following a ketogenic diet, your body can revert to using glucose for energy instead of fats, thereby throwing you out of ketosis. This is why many high-carb foods are to be avoided on keto diets. Including sweet potatoes.
Even though you need to eat less than 30 grams of carbs per day to stay in keto, that doesnt mean you can eat them all in one meal. Eating too many carbs at the same time can easily kick you out of ketosis .
The number of carbs needed to do this depends on the person and how long youve been doing keto. And since sweet potatoes are naturally very low in fat, we recommend adding some sources of fat to improve this ratio.
Eating small portions of sweet potatoes with high-fat foods like cheese, sour cream, avocado, and adding a good amount of coconut oil or butter to cooking, can improve your chances of staying in ketosis.
The effect of the high-carb meal that can kick you out of ketosis is pretty immediate and will happen on the same day. And because of the blood sugar spike after the meal, it is common for people to experience an intense sugar crush afterward .
You May Like: Keto Fried Food
What Are Sweet Potatoes
Sweet potato is a delicious and versatile root vegetable, also known by its Latin name Ipomoea batatas. Sometimes it is called yam in parts of North America. However, this vegetable is unrelated to the true yam.
It is dicotyledonous plants that belong to the morning glory family or the bindweed family. It is related to the family of typical potatoes, and they both belong to the order of Solanales.
Sweet potato is a large, sweet-tasting, starchy root vegetable with origins in South or Central America. Today, this vegetable is common all around the Globe. It is cooked in many ways and is a staple ingredient in many cuisines.
It is also very variable. People have found many ways to cook it. For example, they boil it, roast it, bake it, make it into pastries and even soups.
How Do Sweet Potatoes Affect Your Body If Youre Following A Ketogenic Diet
Most people who follow a ketogenic diet adhere to it by limiting carbohydrate intake so that they can limit glucose production from the liver. Carbohydrates are turned into sugar when consumed which will end up being stored as fat instead of used for energy once inside muscle cells. One medium sweet potato contains about 22 grams of carbohydrates and one serving has about 45 grams. This is a lot of carbohydrates compared to what keto dieters usually eat, so sweet potatoes should be eaten in moderation on this type of diet.
In general, sweet potatoes are not recommended for people who want to lose weight or burn fat because they contain too many carbs and calories per serving size.
Instead, sweet potatoes can make an excellent side dish when you have cooked chicken breast as your main course at dinner time since it will add some color and flavor without adding any additional sugar content from the sweet potato itself.
Sweet potatoes can also be used in desserts like sweet potato pie or baked goods with starches such as cornstarch mixed into them to give them extra sweetness.
Sweet potatoes can also be boiled and mashed into sweet potato baby food for babies who are not yet eating solid foods or adults with different dietary needs due to illness, allergies or just personal preferences.
Also Check: Is Fairlife Keto Friendly
Can You Eat Fruit And Veggies On A Keto Diet
Because of the low amounts of carbohydrates you can eat on a keto diet, some people tend to cut out fruit and most vegetables completely.
This is not the approach we would recommend.
Even though eliminating these food groups will help you stay in ketosis, limiting carb intake shouldnt be your only focus when constructing your meals.
Fruit and vegetables contain important health-boosting vitamins, minerals, and antioxidants. Ceratin low-carb fruit and vegetables, such as berries, watermelon, pumpkin, or carrots will add a lot of health benefits to your keto diet.
Are sweet potatoes one of them?
Sweet Potatoes Are Relatively High In Carbs
A sweet potato is a type of starchy root vegetable thats often excluded from ketogenic diets because of its naturally high carb content.
However, with proper planning, some people may still be able to successfully incorporate small portions of sweet potato into a keto diet plan.
A medium-sized sweet potato contains a total of 26 grams of carbs. After subtracting the 4 grams that come from fiber, youre left with a net value of roughly 21 grams of carbs per potato .
If youre on a keto diet that limits you to 50 grams of carbs per day, you could opt to expend approximately 42% of your carbs on a whole sweet potato if you want to.
You may also consider dividing the sweet potato into smaller portions to further reduce your carb intake without having to exclude it from your diet entirely.
That said, if youre on a diet plan that requires you to stick to a much lower carb limit, even a very small portion of sweet potato could make it considerably more difficult to stay within your allotted carbs for the day.
Ultimately, whether you should include sweet potatoes in your diet depends on your personal carb goals and ability to consistently adhere to the restrictions required for you to maintain ketosis.
Sweet potatoes are fairly high in carbs, but some people may be able to include small portions of them while staying within their keto carb restrictions.
You May Like: What’s Keto At Chipotle
How To Buy And Store Sweet Potatoes
Sweet potatoes are available year-round, but are technically a winter crop. When buying sweet potatoes, look for ones that have the roots still on, if possible. Skinny sweet potatoes keep just as well as the bigger ones, so size doesn’t matter. However, you want them to feel heavy for whatever size they are. Skip any that have bruises or soft or bad spots or look like they are about to sprout. The skin of an orange sweet potato should be the same all the way around, but it can be mottled in lighter varieties.
Once you get your potatoes home, you don’t really have to do much with them. Store them in a cool, dark, well-ventilated place and skip the fridge. Refrigerating them can make the centers hard and make them taste bad. They can keep for up to two weeks, but if I’m being honest, I’ve kept them longer than that. If they look bad, toss them out. It really is that easy.
They Improve Blood Pressure
The second health benefit of potatoes is they can help widen blood vessels and therefore lower blood pressure.
One whole potato contains 1,600 mg of potassium thats about 46% of your daily recommended intake. And, since potassium has the ability to widen blood vessels, they can improve your blood pressure that way as well.
Recommended Reading: Ketokarma.com/macros
Keto Recipes Easy Keto Dinner Recipes
The best keto and low carb recipes will be shared by you and by us in our articles! We are really happy about this new opportunity, with this, we’ll definitely be able to share you the very best low carb recipes you can find out there.
If you are looking for healthy and easy keto recipes, you’ve come to the right place. Welcome to Wholesome Yum, a low carb keto blog where every recipe is low in carbs, gluten free, and 10 ingredients or less! I have hundreds of keto meals and dishes to suit your tastes, from breakfast to dinner to dessert, and everything in between.In this recipe index, you will find low carb keto diet recipes organized by course, by preparation type , by ingredient, and by additional dietary restrictions you may have, if any.Everything is easy to make, well tested, includes full nutritional information, and is filled with tips to make it perfectly every time — because I believe keto can, and should, be absolutely delicious! The keto diet is a sugar free, low carb, high fat way of eating, focused on whole foods and keeping net carbs low. The primary staples on keto include healthy fats, meat, eggs, and low carb vegetables. But you also don’t have to miss out on your favorite foods — you can make keto pizza, bread, pancakes, cheesecake, and more.
THE BEST KETO RECIPES SEARCH:
If you prefer to search for keto meals instead of browsing, you can! Simply use the box below to find the keto diet recipes you’re looking for.
Ways To Enjoy Sweet Potatoes
- Make sweet potato fries by peeling and cutting a sweet potato into wedges or sticks. These can be fried or baked in the oven using a little olive oil.
- Spiralize sweet potatoes, season them with your favorite spice mix and fry them to make spicy curly fries.
- Wash and thickly peel your sweet potatoes and fry up the sweet potato skins. Top with bacon bits and shredded cheddar and serve with sour cream.
- Puree sweet potato into soups and stews to add nutrients and creaminess to any broth.
- Cut a cooked sweet potato into thin slices, toast them, and top with ingredients like mashed avocado and garlic.
- Mash sweet potatoes with milk and butter.
- Bake sweet potatoes whole in the oven until fluffy and top with sour cream.
- Fry up a pan of hash browns made with peeled, grated sweet potato and diced onion.
- Cut and roast chunks of sweet potato, drizzled in olive oil and seasoned with oregano, salt and pepper.
- Add sweet potato puree to baked goods like bread and cakes to increase moistness without adding extra fat.
You May Like: Is Deli Turkey Keto
Low Carb Sweet Potato Pie Bars
These easy to bake, sweet potato based pie bars are perfect for the holiday season, even if youre following a low carb diet. They feature a sugar free, gluten free, almond flour crust. Its topped with a rich, velvety sweet potato pie filling made to be keto friendly too. Top it all off with crispy, crunchy, pecans and whipped cream for the perfect bite.
Sweet potato pie has quickly replaced classic pumpkin pie the past few years at my holiday table. While you cant go wrong with my classic Low Carb Pumpkin pie recipe, I had to pay homage to the years spent living in South Florida and embracing so many new cultures and flavors. I also need to pay homage to my students who first shared the wonders of sweet potato pie with me, and for that Ill always be grateful.
If you havent decided on a pie this year for Thanksgiving, or maybe youre looking for a new fall treat, these are it! I love baking this in a bar form because they are so rich and decadent that eating such a huge piece would be an undertaking. Not to mention, its so much less work than rolling out an almond flour pie crust and getting everything fitted into a pie plate.
None of that has to happen here! A quick mix of the crust, a quick mix of the filling, press, dump, bake, bam! You have the perfect low carb and yes, even keto diet friendly sweet potato pie inspired bars to serve for dessert. Grab the tips, techniques and more below along with the complete recipe. Lets dive in!
White Potatoes 323 Net Carbs Per Serving
According to the USDA FoodData Central Database, one standard white medium potato has 37 grams of carbohydrates and just 4.7 grams of Total Dietary Fiber. That means that a medium potato has 32.3 Net Carbs.
In my No Cook Keto Meal Plan, I recommend that those new to Keto start with a maximum of 25 Net Carbs each day and just one medium potato surpasses that goal.
Read Also: Fried Food On Keto
Is Sweet Potato Better Than Regular Potato
There is a reason that sweet potatoes are frequently found in healthy eating, even if they dont have a place in the keto diet. Looking at it from a purely potato standpoint, the bright orange flesh isnt just prettier than a regular ol potato.
In the ultimate battle between sweet potato versus potato, sweet potato is the winner . In comparing 100 grams of each, sweet potatoes have less total carbohydrates, more fiber, and less calories than potatoes. If your life mission is to find the perfect potato, sweet potatoes are a top contender.
What Types Of Potatoes Are Lowest In Carbs
While a large yellow or russet potato has about 100 calories and 25 grams of carbohydrates, the new Carisma potato, recently cultivated by Canadian farmers, contains only 70 calories and 15 grams of carbs per 150-gram serving.
Carismapotatoes also have a 20% lower glycemic response than other types. Carisma potatoes offer a more gradual rise inblood sugar and do not cause rapid blood sugar spikes.
Purple potatoes contain only 70 calories and 15 grams of carbs per 100-gram serving. Anthocyanin, the pigment responsible for their purple color has powerful antioxidant properties offers an additional benefit. Purple potatoes contain 4 times the amount of antioxidants as russet potatoes!
Don’t Miss: Are Caramel Rice Cakes Keto-friendly
Cauliflower Potato And Feta Borek
Recipes make 24 borek
- 350 g red-skinned or other all-purpose potatoes, peeled and cut into 2.5 cm pieces
- 2½ tablespoons extra virgin olive oil
- 400 g cauliflower, trimmed and cut into 1 cm pieces
- 2 garlic cloves, finely chopped
- ½ teaspoon ground allspice
Cook the potato in boiling, salted water for 8 minutes or until tender. Drain well.
Meanwhile, heat the oil in a saucepan over medium heat, add the cauliflower and garlic, then cover the pan and cook, stirring occasionally, for 15 minutes or until the cauliflower is very tender. If it threatens to stick, add 12 tablespoons of water. Remove from the heat, add the potato then, using a potato masher, mash together to form a coarse purée. Cool slightly.
Stir the allspice, feta and herbs into the cauliflower mixture, then season to taste and stir in the egg.
Preheat the oven to 180°C and line a large baking tray with parchment paper.
Lay the filo sheets on the bench and cover with a damp dish towel to prevent drying out. Place 1 sheet of pastry on a board and brush it lightly all over with melted butter. Place another sheet on top and brush with butter repeat with another sheet so you have a stack of three layers. Cut the pastry into quarters.
Stir the egg yolk in a bowl with 1 tablespoon water. Brush over the top of each borek, then sprinkle lightly with nigella seeds. Bake for 2025 minutes or until golden and crisp.
Find more great recipes here.
CAULIFLOWER BLUE CHEESE SCONES
Recipes make 10 scones