7

votes

If a medium sweet potato (orange flesh) is only about 27 carbs why cant it be included in a lower carb diet for weight loss?

Answered on September 12, 2014
Created August 26, 2012 at 10:07 PM

Assuming for simplicities sake that a person is aiming for less than 100 carbs a day via the primal blueprint carb curve. If I were to eat one sweet potato a day that's only about 27 carbs?? So why do people say if I want to lose weight I should steer clear?

**some background: I have gone vlc before and while it was effective in weight loss it also introduced some disturbing behaviors that I have never had before. I found the extremely strict diet to lead to binging not to mention obsessiveness over every food eaten. I am hoping that I can try again with a slightly less strict approach and maybe not go utterly insane again lol. (slight exaggeration) but still..

61844af1187e745e09bb394cbd28cf23

(11058)

on August 28, 2012
at 12:09 PM

My 50 lb weight loss flies in the face of your argument, Bill. Eating higher carb at best kept me at the same weight; at worse it made me gain.

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on August 27, 2012
at 03:02 PM

In fact, it can be a really bad thing.

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on August 27, 2012
at 03:01 PM

This is not necessarily a good thing.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 27, 2012
at 11:58 AM

I get most of my carbs from fruits and veggies. It's really not that hard if veggies are the main volume of your diets (meat would be the main caloric density of my diet, but volume is veggies). Here's a list of fruits/veggies I ate this last weekend: Squash, Bananas, Parsnips, Carrots, Artichokes, Peas, Onions, Asparagus, Kale, Blackberries, Mangos, Pineapple, Coconuts, Coconut Water, Zucchini, Tomato, Spinach, Cauliflower, Bell Peppers, Brussels Sprouts..... When I started I did fitday and I came out between 100-150g carbs per day. I don't track anymore, but I eat the same way.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on August 27, 2012
at 11:46 AM

we have seen it over and over and over again just how much it does matter though

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 27, 2012
at 10:09 AM

Not true, you become adapted to burning fat. Sure, if you do work out, you'll need more carbs, but you can get by with protein instead, though it won't be as efficient, and if the whole thing's 50-150g of carbs, it doesn't matter much.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 27, 2012
at 10:05 AM

@Paleo BLaZeDRas: bananas, rice, carrots, sweet potatoes, some more fruit.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 27, 2012
at 10:04 AM

That, and doing fasted HIIT will help optimize mitochondria. Once you get a rise in mitochondria and get adapted to burning more fat, it makes a huge difference.

C836b2644e7319bb957fbb794a97708e

on August 27, 2012
at 01:27 AM

But how does 27 carbs equal a very high carb diet? Even with eating my normal amount of other stuff I rarely go above 100.

C836b2644e7319bb957fbb794a97708e

on August 27, 2012
at 01:26 AM

I love other root veggies too.. Im not so much looking for a lower carb alternative as much as I just want to eat some sweet potato!

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 27, 2012
at 01:25 AM

I upvoted this because calories do matter, and also because for some, like myself, it is very difficult to sustain weight on very high carb diets.

Dc8ec73989c7b37c006f2031dd648a61

on August 27, 2012
at 01:22 AM

what sources do you get you're 150g of carbs from then? rice? seems like it would be hard to get decent sources of 150g carbs without many potatoes

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 27, 2012
at 01:13 AM

Parsnips are even lower in carbs if your after a starchy root you can eat.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 27, 2012
at 01:13 AM

Parnsips are even lower in carbs if your after a starchy root you can eat.

76026e8ef496039d5075440ff731aa0d

(5386)

on August 27, 2012
at 12:56 AM

Not sure what else to say...

76026e8ef496039d5075440ff731aa0d

(5386)

on August 27, 2012
at 12:53 AM

Not sure what else to say...

Medium avatar

(19479)

on August 26, 2012
at 11:54 PM

Binging is a sure fire sign that you're over analyzing/restricting your eating habits. Fantasies about "cheating" on your diet are like the initial trickle and the binge is the dam bursting. I like to track bodyfat and weight 1x a week and adjust accordingly rather than following someone else's recommendations about what "works".

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on August 26, 2012
at 10:55 PM

it can and should be.

C836b2644e7319bb957fbb794a97708e

on August 26, 2012
at 10:20 PM

lol I like this answer

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8 Answers

best answer

14
Medium avatar

(2338)

on August 26, 2012
at 10:13 PM

there's no reason to steer clear unless you want to drive yourself crazy

C836b2644e7319bb957fbb794a97708e

on August 26, 2012
at 10:20 PM

lol I like this answer

6
0b4326a4949718451a8571b82558dc10

on August 26, 2012
at 10:16 PM

they are perfectly fine for most people however certain people like myself have trouble controlling their appetites when they eat potatoes and other carbs...I ate 3 pounds of sweet potatoes in one sitting once. I love carbs, I love olive oil...I LOVE SWEET POTATOES. For this reason I try to never eat them unless I have worked out in the past hour.

edit: haha I sit here typing this while eating 3 white potatoes with olive oil...on my off day. So tasty..so wrong. I guess I don't want to be right.

4
68294383ced9a0eafc16133aa80d1905

(5795)

on August 26, 2012
at 10:14 PM

People wanting to "lose fat" need to learn to burn fat. Sure, you can "lose weight" by creating a deficit and being very active, but that's not where these recommendations are going. You want the fat loss to be sustainable. You want to teach the body how to better handle what you feed it and how it runs on a day to day basis.

To answer your question. Eating one medium sweet potato a day isn't going to hinder you. However, you might be able to get better results by doing what you referred to, going Ketogenic for a little while to see what happens. This is especially true if you are not incorporating activity into the mix.

This is what I recommend to people who want to "lose weight." Start with very low-carb, up the fat and if you are going to do activity, start slow and increase it as your energy picks up and you get into better shape. Teach your body how to burn stored fat and minimize blood sugar fluctuations, which most people just starting are going to be very used to dealing with many times a day. This is the key to limiting the starch, to regulate blood sugar. Once they get a handle on that, you can slowly re-introduce the sweet potatoes, yams, squash, etc...whatever carbs you want basically, and see how you feel and how your body composition responds.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 27, 2012
at 10:04 AM

That, and doing fasted HIIT will help optimize mitochondria. Once you get a rise in mitochondria and get adapted to burning more fat, it makes a huge difference.

3
F9638b939a6f85d67f60065677193cad

(4266)

on August 27, 2012
at 12:45 AM

I was able to go low carb and experience all the transitioning that that entails, restore my metabolic flexibility and lose 25lbs all while eating a quarter to a half a sweet potato every day. I ate other vegetables as well.

2
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 26, 2012
at 10:12 PM

A lot of people here try to stay below 50 g carbs. Which is why they say to stay away from starchy tubers. I am closer to 150g and I eat the occasional potato -- just not a fan of sweet potatoes. You can certainly eat sweet potatoes.

Dc8ec73989c7b37c006f2031dd648a61

on August 27, 2012
at 01:22 AM

what sources do you get you're 150g of carbs from then? rice? seems like it would be hard to get decent sources of 150g carbs without many potatoes

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 27, 2012
at 11:58 AM

I get most of my carbs from fruits and veggies. It's really not that hard if veggies are the main volume of your diets (meat would be the main caloric density of my diet, but volume is veggies). Here's a list of fruits/veggies I ate this last weekend: Squash, Bananas, Parsnips, Carrots, Artichokes, Peas, Onions, Asparagus, Kale, Blackberries, Mangos, Pineapple, Coconuts, Coconut Water, Zucchini, Tomato, Spinach, Cauliflower, Bell Peppers, Brussels Sprouts..... When I started I did fitday and I came out between 100-150g carbs per day. I don't track anymore, but I eat the same way.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 27, 2012
at 10:05 AM

@Paleo BLaZeDRas: bananas, rice, carrots, sweet potatoes, some more fruit.

1
9b0a4701e373d4dd13831cfb9b13f42d

(1677)

on August 27, 2012
at 01:44 PM

I eat a pretty good yam or sweet potato every day after I got to the weight I wanted to be at and I have experienced no weight gain at all (for about the last year).

0
743c6f14bdff360777531b6d16a5d4e0

on August 27, 2012
at 06:54 AM

Its better than potato, but the main reason it should be reduced in a paleo diet is because it is a starchy carb. So to answer your question its because of the STARCH content (the extent to which it releases sugar and sticks in the gut). Hope this helps:) Eat pumpkin instead!

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on August 27, 2012
at 03:01 PM

This is not necessarily a good thing.

0a9ad4e577fe24a6b8aafa1dd7a50c79

(5150)

on August 27, 2012
at 03:02 PM

In fact, it can be a really bad thing.

-1
1c67bc28f4e44bbb8770b86df0463df3

on August 26, 2012
at 11:17 PM

The only thing you need for weight loss is less calories, not less carbs. IN FACT, its easier to lose while eating carbs since eating fat does nothing but block your body from burning its own fat. SURE, Atkins paleo works, for a month, then your hormones and metabolism go out of control and you fail.

epic fail

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on August 27, 2012
at 01:25 AM

I upvoted this because calories do matter, and also because for some, like myself, it is very difficult to sustain weight on very high carb diets.

76026e8ef496039d5075440ff731aa0d

(5386)

on August 27, 2012
at 12:53 AM

Not sure what else to say...

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on August 27, 2012
at 11:46 AM

we have seen it over and over and over again just how much it does matter though

C836b2644e7319bb957fbb794a97708e

on August 27, 2012
at 01:27 AM

But how does 27 carbs equal a very high carb diet? Even with eating my normal amount of other stuff I rarely go above 100.

61844af1187e745e09bb394cbd28cf23

(11058)

on August 28, 2012
at 12:09 PM

My 50 lb weight loss flies in the face of your argument, Bill. Eating higher carb at best kept me at the same weight; at worse it made me gain.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 27, 2012
at 10:09 AM

Not true, you become adapted to burning fat. Sure, if you do work out, you'll need more carbs, but you can get by with protein instead, though it won't be as efficient, and if the whole thing's 50-150g of carbs, it doesn't matter much.

76026e8ef496039d5075440ff731aa0d

(5386)

on August 27, 2012
at 12:56 AM

Not sure what else to say...

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