Are sweet potatoes keto-friendly. How many carbs are in sweet potatoes. What are the best keto alternatives to sweet potatoes. Can sweet potatoes fit into a low-carb diet.

Understanding Carbs in Sweet Potatoes

Sweet potatoes are often touted as a healthy food, rich in nutrients and fiber. However, their place in a ketogenic diet is a subject of debate. To understand why, we need to look at the carbohydrate content of sweet potatoes.

A medium-sized baked sweet potato (about 114 grams) contains approximately:

• Total carbs: 23.6 grams
• Fiber: 3.8 grams
• Net carbs: 19.8 grams

For those following a strict ketogenic diet, which typically limits daily carb intake to 20-50 grams, consuming a whole sweet potato could potentially use up most or all of their carb allowance for the day.

Carbs in Different Sweet Potato Preparations

The carbohydrate content can vary depending on how the sweet potato is prepared:

• 1 cup mashed sweet potato: 59.2g total carbs, 54.9g net carbs
• 1 cup sweet potato fries: 20.4g total carbs, 17.1g net carbs

These numbers highlight why sweet potatoes are generally considered too high in carbs for a standard ketogenic diet.

Can Sweet Potatoes Be Incorporated into a Keto Diet?

While sweet potatoes are not typically considered keto-friendly due to their high carb content, there may be some circumstances where they could be incorporated in very small amounts:

1. Targeted Keto Diet (TKD): Some individuals following a TKD consume a small amount of carbs before intense workouts.
2. Cyclical Keto Diet (CKD): This involves periods of higher-carb eating, where sweet potatoes might be included.
3. Very small portions: A bite or two of sweet potato might fit into some people’s daily carb limit, but this would be highly individual.

It’s crucial to note that including sweet potatoes regularly or in significant amounts would likely kick most people out of ketosis, defeating the purpose of a ketogenic diet.

Nutritional Benefits of Sweet Potatoes

Despite their high carb content, sweet potatoes do offer significant nutritional benefits:

• Rich in beta-carotene, which the body converts to Vitamin A
• Good source of Vitamin C, potassium, and manganese
• Contains antioxidants that may help reduce inflammation
• Provides fiber, which supports digestive health

These benefits make sweet potatoes a nutritious choice for those not following a ketogenic diet. For keto dieters, however, the high carb content outweighs these benefits in the context of maintaining ketosis.

Keto-Friendly Alternatives to Sweet Potatoes

For those craving the taste or texture of sweet potatoes while on a keto diet, several lower-carb alternatives can be used:

1. Pumpkin

Pumpkin offers a similar sweetness and texture to sweet potatoes but with fewer carbs. One cup of cooked pumpkin contains about 12g net carbs, making it more keto-friendly when used in moderation.

2. Butternut Squash

While still relatively high in carbs, butternut squash can be used more easily in small amounts on a keto diet. It provides about 15g net carbs per cup, cooked.

3. Cauliflower

Cauliflower is an extremely versatile low-carb vegetable. When mashed or pureed, it can mimic the texture of sweet potato. One cup of cooked cauliflower contains only about 3g net carbs.

4. Rutabaga

Rutabaga can be used to make lower-carb “fries” or mash. It contains about 9g net carbs per cup, cooked.

Creating Keto-Friendly “Sweet Potato” Dishes

With some creativity, it’s possible to recreate the flavors and textures of sweet potato dishes while keeping them keto-friendly:

Keto “Sweet Potato” Casserole

Use a mixture of pumpkin and cauliflower puree as the base, flavored with cinnamon, nutmeg, and a keto-friendly sweetener. Top with a pecan crumble made with almond flour and butter.

Low-Carb Sweet Potato Fries

Slice rutabaga into fry shapes, toss with olive oil and seasonings, then bake until crispy. These provide a similar texture to sweet potato fries with fewer carbs.

Keto Sweet Potato Mash

Combine mashed cauliflower with a small amount of pumpkin or butternut squash puree. Add butter, cream, and spices like cinnamon and nutmeg to mimic the flavor of sweet potato mash.

The Role of Sweet Potatoes in Other Low-Carb Diets

While sweet potatoes are generally too high in carbs for a strict ketogenic diet, they may have a place in other forms of low-carb eating:

• Paleo Diet: Sweet potatoes are often included in paleo meal plans as a natural, unprocessed source of carbohydrates.
• Low-Carb (but not keto) Diets: Some low-carb diets that allow for higher carb intake might include small portions of sweet potato.
• Carb Cycling: This approach alternates between lower and higher carb days, potentially including sweet potatoes on higher carb days.

The key is understanding your personal carb tolerance and health goals when deciding whether to include sweet potatoes in your diet.

Monitoring Ketosis When Consuming Sweet Potatoes

If you do decide to experiment with including small amounts of sweet potato in your keto diet, it’s crucial to monitor your ketone levels closely. This can be done through various methods:

• Blood Ketone Meters: The most accurate method for measuring ketone levels.
• Urine Strips: A less precise but more affordable option for detecting ketones.
• Breath Analyzers: These devices measure acetone in the breath, which correlates with ketone levels.

By tracking your ketone levels, you can determine whether the inclusion of sweet potato (or any higher-carb food) is impacting your state of ketosis.

Sweet Potatoes and Glycemic Index

While not directly related to ketosis, understanding the glycemic index (GI) of sweet potatoes can provide insight into their impact on blood sugar levels:

• Boiled sweet potato: GI of about 63
• Baked sweet potato: GI of about 94

These values are considered moderate to high, indicating that sweet potatoes can cause a significant rise in blood sugar levels. This rapid increase in blood glucose is another reason why sweet potatoes are generally avoided on a ketogenic diet, which aims to maintain stable blood sugar levels.

For individuals with diabetes or those concerned about blood sugar management, this is an important factor to consider when deciding whether to include sweet potatoes in their diet, regardless of whether they’re following a ketogenic approach.

Personalizing Your Approach to Sweet Potatoes and Keto

While general guidelines suggest that sweet potatoes are not keto-friendly, it’s important to remember that nutritional needs and carb tolerances can vary from person to person. Some factors to consider when personalizing your approach include:

• Activity Level: Highly active individuals may be able to consume more carbs while maintaining ketosis.
• Metabolic Health: Those with insulin resistance may need to be more strict with carb intake.
• Weight Loss Goals: If weight loss is a primary goal, stricter carb limitation may be necessary.
• Overall Health: Some individuals may find that including small amounts of nutrient-dense carbs like sweet potatoes improves their overall health and wellbeing.

It’s always advisable to consult with a healthcare professional or registered dietitian when making significant changes to your diet, especially if you have underlying health conditions.

Experimenting with Sweet Potatoes on Keto

If you decide to experiment with including small amounts of sweet potato in your ketogenic diet, consider the following approach:

1. Start with a very small portion, such as 1-2 tablespoons of mashed sweet potato.
2. Monitor your ketone levels before and after consumption.
3. Pay attention to how you feel – energy levels, hunger, cravings, etc.
4. Gradually increase the portion size if desired, continuing to monitor your ketone levels and overall well-being.

Remember, the goal of a ketogenic diet is to maintain a state of ketosis. If including sweet potatoes consistently kicks you out of ketosis, it may be best to avoid them or save them for planned higher-carb days if you’re following a cyclical keto approach.

The Importance of Whole Foods in Any Diet

While sweet potatoes may not fit easily into a ketogenic diet, they exemplify an important principle that applies to all eating patterns: the value of whole, nutrient-dense foods. Whether you’re following a keto, low-carb, or any other type of diet, focusing on whole foods rather than processed alternatives is generally beneficial for overall health.

For those on a ketogenic diet, this means prioritizing:

• High-quality proteins (e.g., grass-fed meats, wild-caught fish)
• Healthy fats (e.g., avocados, olive oil, nuts and seeds)
• Low-carb vegetables (e.g., leafy greens, cruciferous vegetables)

By focusing on these nutrient-dense foods, you can ensure that you’re meeting your nutritional needs while maintaining ketosis.

Balancing Macronutrients and Micronutrients

While the ketogenic diet focuses heavily on macronutrient ratios (high fat, moderate protein, low carb), it’s equally important to pay attention to micronutrients. Sweet potatoes are rich in certain vitamins and minerals, which is part of what makes them nutritious for those not following a keto diet. When excluding foods like sweet potatoes, it’s crucial to ensure you’re getting these nutrients from other sources:

• Vitamin A: Found in liver, egg yolks, and leafy greens
• Vitamin C: Present in bell peppers, broccoli, and strawberries
• Potassium: Abundant in avocados, spinach, and salmon
• Manganese: Found in nuts, seeds, and leafy greens

By carefully planning your meals and possibly supplementing where necessary, you can maintain optimal nutrition while following a ketogenic diet, even without including higher-carb foods like sweet potatoes.

Conclusion: Sweet Potatoes and the Ketogenic Lifestyle

In conclusion, while sweet potatoes offer numerous health benefits, their high carbohydrate content makes them challenging to incorporate into a standard ketogenic diet. For most individuals following a keto eating plan, sweet potatoes would likely disrupt ketosis if consumed regularly or in significant amounts.

However, nutrition is not one-size-fits-all. Some people may find that they can include small amounts of sweet potato in their diet while maintaining ketosis, especially if they are highly active or following a targeted or cyclical ketogenic approach. The key is to understand your own body’s responses and to monitor your ketone levels if you choose to experiment with including sweet potatoes.

For those who enjoy the flavors and textures of sweet potato dishes, numerous low-carb alternatives and creative recipes can satisfy those cravings while keeping carb intake low. By focusing on nutrient-dense, whole foods and balancing your macro and micronutrient intake, you can maintain a healthy ketogenic diet that supports your overall health and wellness goals.

Remember, the most successful diet is one that you can sustain long-term. Whether that includes occasional sweet potatoes or relies on keto-friendly alternatives, the most important factor is finding an approach that works for your body and lifestyle. As always, consult with a healthcare professional or registered dietitian when making significant changes to your diet, especially if you have underlying health conditions.

Carbs In Sweet Potato: Are Sweet Potatoes Keto?

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Although they’re a typically healthy food in many diets, carbs in sweet potato encounter a lot of confusion on a keto lifestyle. Some believe that they serve as a natural, whole-food source of carbs, while others advise to avoid them altogether (much like white potatoes or beans). What’s the real story? Are sweet potatoes keto? Let’s take a closer look at sweet potato carb count (including carbs in sweet potato fries and carbs in baked sweet potato), and surprising ways to enjoy the taste of sweet potato on keto.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Are Sweet Potatoes Keto Friendly?

Sweet potatoes may be keto friendly in small portions, depending on how you prepare them. However, they are not keto in average serving sizes because they contain too many carbs to easily fit in keto macros. Some alternative forms of low carb dieting incorporate sweet potatoes in a carb refeed or planned “cheat” day, but they still do not fit in a traditional strict keto diet.

If keto and sweet potatoes don’t mix most of the time, are sweet potatoes low carb? The answer depends heavily on the serving size and your personal macro calculations.

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Are sweet potato fries keto?

Sweet potato fries are not very keto friendly either. The average serving of fries contains too many carbs to easily fit in keto macros, but you may be able to enjoy one or two at a time.

Are sweet potato chips keto?

You might have guessed already… These chips are also not keto friendly due to the high carbs in every serving.

How Many Carbs In Sweet Potato?

Do sweet potatoes have carbs? Absolutely… but how many carbs in a cup of sweet potatoes? A cup of mashed sweet potato contains a whopping 59.2 grams total carbs [*].

Net carbs in sweet potato aren’t much lower. Since they contain a small amount of fiber, the same serving size clocks in at 54.9 grams net carbs.

How many carbs in sweet potato fries?

Carb counts can vary depending on where and how fries are prepared. However, carbs in the average cup of sweet potato fries add up to 20.4 grams total carbs and 17.1 grams net carbs [*].

How many carbs in a baked sweet potato?

Just how many carbs in a sweet potato when you bake it? They’re still high: One whole medium baked sweet potato yields 23.6 grams total carbs and 19.8 grams net carbs [*].

The chart below summarizes carbs for all varieties of sweet potato.

Are sweet potatoes good carbs?

Anecdotally, some individuals that follow low carb or keto macros most of the time find that adding the occasional sweet potato allows them to achieve their personal health goals. Since they are a whole food, sweet potatoes are also considered better sources of carbs than processed foods with added flour or sugar.

However, the purpose and foundation of a ketogenic diet plan is to restrict carbohydrate intake. With that in mind, sweet potato is not a “good” carb for keto because it does not fit the limits that keto places on carbohydrate intake… although it may work on keto in very small amounts.

Keto Sweet Potato Substitutes

Don’t worry too much about the high carbs in these potatoes… There are a surprising number of sweet potato keto swaps that closely resemble its flavors and textures!

• Keto Sweet Potato Casserole – One of the best keto sweet potato recipes ever — it tastes like the real deal!
• Pumpkin – It has fewer carbs and a very similar flavor profile.
• Butternut Squash – In moderation, it closely captures the flavor and texture of sweet potato.
• Cauliflower – When cooked and mashed, you can use it to “stretch” the carb count in sweet potato.
• Rutabaga – Makes the perfect lower carb swap when you crave fries.

Conclusion: Can You Eat Sweet Potatoes On Keto?

Generally, sweet potato carbs are too high to enjoy regularly on keto. However, you may be able to incorporate very small servings into this lifestyle — or better yet, use keto sweet potato substitutes instead.

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

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Carbs In Sweet Potatoes: Are Sweet Potatoes Keto?

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Are Sweet Potatoes Keto-Friendly?

Are Sweet Potatoes Keto-Friendly?

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Nutrition

Medically reviewed by Miho Hatanaka, RDN, L. D. — By Ansley Hill, RD, LD on May 14, 2020

The ketogenic, or keto, diet is a high fat, moderate protein, and very low carb diet that’s used to manage various medical conditions, including epilepsy, obesity, and diabetes (1).

Given that it’s very carb restrictive, many people wonder whether high carb foods like sweet potatoes can still be included within the parameters of a ketogenic dietary pattern.

This article explores whether you can still enjoy sweet potatoes while following a keto diet.

One of the primary goals of a ketogenic diet is to facilitate your body’s transition into ketosis.

Ketosis is a metabolic state in which your body relies on energy produced from fat — instead of carbs — to carry out all of its essential functions.

When you consume a varied diet, your body defaults to using glucose — a type of carb — as its primary fuel source. But when carbs are unavailable, your body makes energy from fat-derived compounds called ketones (1).

Your body’s ability to maintain ketosis is dependent upon a lack of dietary carbohydrates. If you consume too many carbs, your body reverts to using glucose for energy, thereby throwing you out of ketosis.

This is why many types of high carb foods, including starchy vegetables like sweet potatoes, are usually considered off-limits on a ketogenic diet.

However, the extent to which a person needs to limit their total carb intake to maintain ketosis can vary.

Most people following a ketogenic diet limit their carb intake to no more than 5–10% of their daily calorie needs, or a maximum of 50 grams of carbs per day (2).

Precisely where you fall on that spectrum depends on how readily your body moves into and out of ketosis.

summary

Keeping your carb intake very low is essential for maintaining ketosis when following a keto diet. This is why many people opt to exclude sweet potatoes from keto meal plans.

A sweet potato is a type of starchy root vegetable that’s 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 (150 grams) contains a total of 26 grams of carbs. After subtracting the 4 grams that come from fiber, you’re left with a net value of roughly 21 grams of carbs per potato (3).

If you’re 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 you’re 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.

summary

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.

If you decide to include sweet potatoes as part of your keto diet plan, it’s important that you also consider how various preparation methods may affect the total carb content of the final dish.

For instance, sweet potatoes prepared with very high carb ingredients, such as brown sugar, maple syrup, or fruit juices would be inappropriate for a ketogenic diet.

Preparation methods that are more keto-friendly may include thinly slicing and frying them to make sweet potato fries, or roasting them whole and serving them with butter, coconut oil, or melted cheese.

summary

Certain sweet potato preparation methods are not keto-friendly, especially those that utilize high carb ingredients like brown sugar or maple syrup.

Ketogenic diets are characterized by their high fat and very low carb contents.

Sweet potatoes tend to be naturally high in carbs and are typically excluded from keto diet plans because they can make it difficult for many people to maintain ketosis.

That said, you may not have to eliminate sweet potatoes from your diet, as long as you moderate your intake and plan ahead to ensure they don’t cause you to overconsume carbs for the day.

When creating your diet plan, avoid sweet potato preparations that include high carb ingredients like brown sugar or maple syrup.

Instead, opt for higher fat options, such as sweet potato fries or roasted sweet potatoes served with butter or coconut oil.

Last medically reviewed on May 14, 2020

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 14, 2020

Written By

Ansley Hill

Edited By

Susanne Arthur

Medically Reviewed By

Miho Hatanaka, RDN, L. D.

Copy Edited By

Christina Guzik, BA, MBA

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Medically reviewed by Miho Hatanaka, RDN, L.D. — By Ansley Hill, RD, LD on May 14, 2020

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Is it possible to eat sweet potatoes on a keto diet?

Nutritional Profile

Amount of carbohydrates

Number of calories

Is sweet potato good for keto?

What are your favorite vegetables on keto?

Sweet potato (yam) is a versatile root vegetable that can be cooked in a variety of ways. The bright orange color of sweet potatoes signifies the presence of beta-carotene, a powerful antioxidant that protects against chronic disease. In addition, sweet potatoes contain vitamins A, C and D, as well as magnesium and potassium.

But what about his keto-friendliness? Let’s find out.

Nutritional profile

100 grams of sweet potato contains:

• Calories: 86
• Total fat: 0.1 g
• Total Carbs: 20 g
• Fiber: 3 g
• Sugar: 4. 2 g
• Protein: 1.6 g

Carbs

Calories

Have you tried sweet potatoes?

YesNo

Is sweet potato good for keto?

Expert opinion

Tatiana Filatova

Tanya is a professional food photographer, keto blogger and recipe author.

Ask the Expert

Starchy vegetables, such as regular potatoes and sweet potatoes (yam), are high in carbohydrates and should be eliminated from a ketogenic diet. Eating too many starchy vegetables can cause you to exceed your daily carbohydrate intake. Eat green vegetables instead, as they are very low in net carbs.

Low carbohydrate vegetables are excellent substitutes for starchy vegetables. For example, mashed potatoes can be substituted for mashed cauliflower.

What are your favorite vegetables on keto?

What are your favorite vegetables on the keto diet? Or what vegetables do you most often use in your recipes? You have 3 answers)

Avocado

Total score

1327

147

1474

Mushrooms

Total score

1293

93

1386

Cauliflower

Total score

1148

9000 Broccoli

Total score

606

16

622

Zucchini

Total score

507

1 1

518

Green beans

Total score

243

5

248

Spinach

Total score

204

13 Lettuce / Kale

Total Score

112

12

124

Are Sweet Potatoes Good for Keto?

The ketogenic or keto diet is a high-fat, moderate-protein, very-low-carbohydrate diet used to treat a variety of conditions, including epilepsy, obesity, and diabetes.

Given that it is very carb-restrictive, many people wonder if high-carbohydrate foods like sweet potatoes should be included in a ketogenic diet?.

In this article, we’ll look at whether you can still enjoy sweet potatoes while on a keto diet.

• Ketosis
• Carbohydrate Content
• Medications

Maintaining Ketosis

One of the main goals of a ketogenic diet is to ease your body into a state of ketosis.

Ketosis is a metabolic state in which your body relies on energy from fat instead of carbohydrates for all of its basic functions.

When you eat a varied diet, your body defaults to using glucose, a type of carbohydrate, as its primary fuel source. But when carbs are not available, your body gets energy from fat compounds called ketones.

Your body’s ability to maintain ketosis depends on the absence of carbohydrates in the diet. If you consume too many carbs, your body reverts to using glucose for energy, kicking you out of ketosis.

This is why many high carbohydrate foods, including starchy vegetables such as sweet potatoes, are generally considered off-limits on a ketogenic diet.

However, the degree to which a person needs to limit their total carbohydrate intake to maintain ketosis can vary.

Most people on a ketogenic diet limit their carbohydrate intake to no more than 5-10% of their daily calorie requirement, or a maximum of 50 grams of carbohydrate per day.

The exact place where you fall on this spectrum depends on how easily your body goes into and out of ketosis.

General Information: Keeping your carbohydrate intake very low is essential to maintaining ketosis while following a keto diet. This is why many people choose to exclude sweet potatoes from keto meal plans.

Sweet potatoes are relatively high in carbohydrates

Sweet potatoes are a type of starchy root vegetable often excluded from the ketogenic diet due to their naturally high carbohydrate content.

We offer you:
How to Get into Ketosis: 7 Tips to Get into Ketosis Fast

However, with proper planning, some people can still successfully incorporate small portions of sweet potatoes into their keto diet plan.

Medium sweet potato (150 grams) contains a total of 26 grams of carbohydrates. After subtracting the 4 grams that is fiber, you’re left with a net value of about 21 grams of carbs per potato.

If you’re on a keto diet that limits you to 50 grams of carbs a day, you can choose to eat about 42% carbs for whole sweet potatoes if you want.

You may also want to consider splitting your sweet potatoes into smaller portions to further reduce your carbohydrate intake without having to cut them out of your diet entirely.

However, if you’re on a diet that requires you to have far fewer carbohydrates, even a very small serving of sweet potatoes can make it much harder to keep up with your daily carbohydrate intake.

Ultimately, whether or not you should include sweet potatoes in your diet depends on your personal carbohydrate goals and your ability to consistently stick to the restrictions you need to stay in ketosis.

Trivia: Sweet potatoes are quite high in carbs, but some people can include them in small portions while staying within their keto-carb limits.

Certain preparations may be more keto-friendly than others

If you decide to include sweet potatoes in your keto diet plan, it is important that you also consider how different cooking methods can affect the total carbohydrate content of the final meal.

Here’s How to Do an Egg Fast: Rules, Benefits, and Sample Menu

For example, sweet potatoes made with very high carbohydrate ingredients such as brown sugar, maple syrup, or fruit juices would be inappropriate for a ketogenic diet.

More keto-friendly cooking methods might include thinly sliced ​​and fried to make french fries, or baked whole and served with butter, coconut oil, or melted cheese.

Summary: Some sweet potato recipes are not keto-friendly, especially those that use high-carb ingredients like brown sugar or maple syrup.