When it comes to a keto diet, we all know it’s important to take care of your carbohydrate intake to stay in ketosis. So today, we are talking about sweet potatoes. Are sweet potatoes keto? Keep reading this post if you want to find the answers.
Transitioning from a standard diet to a ketogenic diet often involves sacrificing certain foods, and potatoes are one such example. However, potatoes are not considered keto-friendly due to their high carbohydrate content. A typical white potato contains over 30 grams of net carbs, which exceeds the daily allowance for a keto diet. As a result, many people seek alternatives to keto-friendly potatoes.
Are Sweet Potatoes Keto?
Sweet potatoes are not considered keto-friendly as they are relatively high in carbohydrates. A medium-sized sweet potato contains about 23 grams of net carbohydrates, which is more than the daily recommended amount for someone following a strict ketogenic diet.
When adhering to a ketogenic diet, it is recommended to steer clear of starchy vegetables such as sweet potatoes, regular potatoes, corn, and peas. It is advised to prioritize low-carb vegetables like leafy greens, cauliflower, broccoli, and zucchini instead.
Can I Eat Sweet Potato Fries on Keto?
Sweet potato fries are not considered keto-friendly because they are relatively high in carbohydrates. A small serving of sweet potato fries (3 ounces or 85 grams) contains about 17 grams of net carbohydrates, which is more than the daily recommended amount for someone following a strict ketogenic diet.
Are Sweet Potato Chips Keto Friendly?
It’s probably obvious that if you are following a ketogenic diet, it’s best to avoid sweet potato chips as they are way too high in carbs.
Carbs In Baked Sweet Potato
The number of carbs in a baked sweet potato can vary depending on the size of the potato. On average, a medium-sized baked sweet potato (about 114 grams or 4 ounces) contains approximately 24 grams of net carbs.
Net carbs are calculated by subtracting the amount of fiber from the total carbohydrates. In the case of sweet potatoes, a medium-sized one contains about 4 grams of fiber, which means it has 24 grams of net carbs.
What Do They Taste Like?
Sweet potatoes have a mild, starchy, sweet taste when cooked. The flesh turns soft and slightly stringy when they are baked or cooked. However, if you choose to fry them, the exterior turns crisp and caramelized. The mild, sweet flavor of the vegetable makes it a popular ingredient in so many meals.
Nutrition Fact For Sweet Potatoes
One raw sweet potato (about 100g) provides the following:
- Carbs: 20 grams
- Protein: 1.6 grams
- Fat: 0.1 grams
- Fiber: 1.5 grams
- Sugar: 4 grams
- Calories: 86 cal
However, despite their carbohydrate content, sweet potatoes are packed with essential vitamins and minerals such as vitamin C, vitamin A, vitamin B6, beta-carotene, iron, potassium, and magnesium, making them a nutritious addition to any diet.
Sweet potatoes are also a good source of dietary fiber, which is essential for digestive health. One medium-sized sweet potato contains approximately 3.8 grams of fiber.
Can I Make Keto-Friendly Recipes Using Sweet Potatoes?
While sweet potatoes are not keto-friendly on their own, they can be used in moderation in some keto-friendly recipes. For example, you can try making a sweet potato crust for a keto quiche or use mashed sweet potatoes as a base for a low-carb shepherd’s pie. Just be sure to adjust your portion sizes and track your carb intake to stay within your daily limit.
Keto Substitutes For Sweet Potatoes
So after reading all this information, you will probably ask what sorts of vegetables you can eat instead of sweet potato on a keto diet. You will be happy to find out that various alternative options are open to you on your keto journey.
- Butternut squash: It has a slightly sweet flavor and can be roasted, mashed, or pureed to replace sweet potatoes in various recipes.
- Pumpkin: It is low in carbs and has a naturally sweet flavor. It can be roasted, mashed, or pureed to use as a substitute for sweet potatoes.
- Carrots: They have a natural sweetness and can be roasted or mashed to mimic the texture and flavor of sweet potatoes.
- Cauliflower – According to the USDA FoodData Central Database, 100 grams of cooked cauliflower contains 4.11 grams of carbohydrates and 2.3 grams of dietary fiber, giving it only 1.81 grams of net carbohydrates. So cauliflower is a very keto-friendly potato substitute! In fact, cauliflower is such a good substitute for potatoes that it can be cooked in so many ways like potatoes. You can make a puree. You can boil it, fry it and bake it in the oven.
- Radishes: Roasted or boiled radishes can be used as a substitute for boiled or mashed potatoes. They have a similar texture and taste.
- Turnips: Like cauliflower and radishes, turnips can be roasted or boiled and mashed to resemble the texture of potatoes. They have a mild, sweet taste.
- Jicama: It is a low-carb root vegetable that can be roasted or boiled and mashed to replace potatoes. It has a slightly sweet and crunchy texture.
- Zucchini – This is one of my favorite substitutes for potatoes, especially when I make fires of them.
In conclusion, sweet potatoes are not considered keto-friendly due to their high carb content. However, with moderation and substitution with other keto-friendly options, you can still enjoy the nutritional benefits of sweet potatoes while following a keto diet.
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: