In short, yes, you can definitely have sweet potatoes.
Yes, the stringent keto diet continues to pique people's interest. It entails breaking down your carbs and protein intake and is frequently praised by celebrities (hello, Halle Berry). According to Los Angeles-based dietitian Mona Sharma, a keto diet asks for 70 to 80 percent of daily calories to come from fat, 10 to 20% from protein, and 5 to 10% from carbohydrates. The purpose of consuming so few carbs is to induce ketosis, a state in which your body burns fat instead of carbs for energy.
Erica Zellner, MS, LDN, a health consultant at Parsley Health in California, adds, "It's an extreme diet that women should not contemplate for the long term." “You'll be at a higher risk of developing kidney stones or hurting your kidneys in general, causing electrolyte imbalance, increased urine, cardiac arrhythmia, vitamin shortages, and more,” adds Zellner. These are significant risks to consider before making a commitment.
Furthermore, because consuming “too many” carbs can knock a person out of ketosis, many people who follow the keto diet avoid fruits and vegetables entirely. It is, however, not a good idea. “I recommend that my customers consume a variety of nutrient-dense, colorful, complete meals like vegetables and fruits in moderation on a regular basis. Our gut microbiome suffers from a lack of fiber from a variety of fruits and vegetables, according to Sharma. (Keto constipation is a genuine thing.)
Basically, your body requires fruits, vegetables, and other carbs in order to obtain the necessary fiber and nutrients. If you're still committed to going keto despite the health hazards, you need to know what foods to eat to avoid vitamin deficits. Foods like squashes and sweet potatoes are good sources of carbs and have a lot of nutritional value. According to experts, here's what you need to know about eating sweet potatoes while on a ketogenic diet.
Is it true that sweet potatoes are keto-friendly?
How Carbs Impact Ketosis
What about other potato varieties and the keto diet?
How can I eat sweet potatoes on a standard keto diet?
Many people on the keto diet keep note of not only their total carb intake but also the number of net carbohydrates they consume. The Atkins diet popularized the notion of net carbs, which are the carbohydrates left in a food after fiber and sugar alcohol are removed from the overall carb count. The notion goes that most fiber and sugar alcohols can't be digested by your body, thus they don't need to be counted.What's the best way to make sweet potatoes keto-friendly?
The bottom line: While sweet potatoes aren't a food to include in a regular keto diet due to their high carb content, you can add them to your diet by preparing them to be more fat-dominant or lowering the amount you consume.