Sweet potato for weight loss: How shakarkandi can help you flatten your belly

Sweet potato, commonly known as shakarkandi , is much more than just a delicious root vegetable; it’s a nutritional powerhouse with significant health and weight-loss benefits. Packed with dietary fibre, it keeps you full for longer, reducing unnecessary snacking and supporting better digestion. Its naturally low glycaemic index ensures steady blood sugar levels, making it an excellent choice for managing cravings and preventing energy crashes. Rich in vitamins A, C, and B6, along with minerals like potassium and antioxidants, sweet potatoes nourish the body while remaining relatively low in calories. Including shakarkandi in your meals can effectively support belly fat reduction.



Why sweet potato supports weight loss: Key health benefits
A randomised controlled trial published in Nutrition and Diabetes, found that replacing two meals daily with a white sweet potato–based shake, along with a calorie-restricted diet, resulted in greater reductions in body weight, BMI, and fat mass compared to diet alone. The intervention also improved blood sugar control highlighting sweet potato’s potential role in weight management and metabolic health.


1. High in fibre for longer fullness

Sweet potatoes are packed with dietary fibre, which promotes satiety and reduces overeating. Fibre slows digestion, keeps you full for longer, and improves bowel regularity. A fibre-rich diet also helps regulate cholesterol levels, supports healthy gut bacteria, and boosts metabolism, key factors in sustainable weight loss.


2. Low glycaemic index for stable blood sugar

Despite their natural sweetness, sweet potatoes have a low glycaemic index (44–50). This means they release glucose slowly into the bloodstream, preventing sudden sugar spikes and crashes. Stable blood sugar levels reduce cravings, improve energy balance, and lower the risk of type 2 diabetes, making them ideal for weight and belly-fat control.


3. High water content boosts metabolism

With nearly 77% water content, sweet potatoes naturally hydrate the body while being filling. This hydration supports efficient metabolism, aids digestion, and helps the body burn calories more effectively. Eating water-rich foods like shakarkandi also curbs appetite and reduces the likelihood of consuming high-calorie snacks.


4. Nutrient-dense yet low in calories

Sweet potatoes are rich in essential vitamins A, C, and B6, plus minerals like potassium, manganese, and antioxidants such as beta-carotene. These nutrients strengthen immunity, improve skin health, and combat inflammation while keeping calorie intake low (90–112 kcal per 100 g). They provide energy without excess fat, making them an excellent weight-loss superfood.



How shakarkandi helps tackle belly fat

• Resistant starch and satiety: Some starch in sweet potatoes resists digestion, keeping you fuller for longer, improving gut health, and reducing fat storage.

• Hormonal support for fat burning: Sweet potatoes stimulate adiponectin, a hormone that regulates fat metabolism and encourages the breakdown of belly fat.

• Anti-inflammatory benefits: The antioxidants in shakarkandi reduce inflammation, which is linked to stubborn abdominal fat and metabolic slowdowns.

• Natural calorie control: Their satisfying taste and fibre-rich bulk help replace refined carbs, lowering overall calorie intake without leaving you hungry.

Healthful ways to enjoy sweet potatoes
Cook with the skin on: Much of the fibre lies in the peel, keeping it on can preserve up to 60% more fibre.

Choose boiled, baked, or roasted preparations: These methods retain nutrition while avoiding excess fats. Skip frying or heavy toppings to keep calories low.

Pair wisely: Combine sweet potato with protein-rich foods such as lentils, lean meats, or eggs, along with plenty of vegetables, for a balanced, satisfying meal.



Quick recipe: Spiced baked sweet potato wedges

• Wash and cut 2 medium sweet potatoes into wedges (skin on).
• Toss with 1 tbsp olive oil, half tsp turmeric, half tsp cumin, salt, and pepper.
• Spread on a baking tray and bake at 200°C for 25–30 minutes until golden and crisp.
• Serve with a yoghurt dip or alongside grilled chicken/fish for a nutrient-packed meal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.



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