Indian Sweet Potato Recipes for Weight Gain
When I switched to mindful eating, I explored varieties of vegetables, grains, and fruits. It diversified my meals and improved overall nutrition. One such vegetable that I am always grateful for – and my favourite – is sweet potato. Sweet potato is a tuberous root vegetable full of starch and sweet in taste. They are available in different varieties of colour, such as purple, white and orange. The texture varies depending on the variety.Â
This post is about my personally tested and favourite Indian sweet potato recipes helpful for weight gain. Sweet potatoes are often considered a great food choice for weight loss and type 2 diabetes management. They are calorie-dense and therefore contribute to weight gain. These recipes will not help you gain weight on their own; you will need to add healthy fats and protein sources such as nuts, seeds, or dairy to your meals to maximise the benefit.
100g Sweet Potato Nutrition
Nutrient | Amount per 100g |
Calories | 86 kcal |
Carbohydrates | 20.1 g |
Sugars | 4.2 g |
Dietary Fiber | 3.0 g |
Protein | 1.6 g |
Fat | 0.1 g |
Vitamin A | 961 µg |
Potassium | 337 mg |
Nutritional and health benefits of sweet potatoes
- Best for blood sugar management and digestion: Sweet potatoes consist of healthy complex carbohydrates and fibre. They don’t raise your blood sugar, are gentle on your stomach and provide long-lasting energy.Â
- Abundant source of vitamins: Vitamin-wise, sweet potatoes are kind of like the overachievers of the vegetable world. You’re getting a solid dose of vitamin A, vitamin C, and a bunch of those B vitamins.
- Help cancer prevention: They’re loaded with antioxidants. That’s the stuff that’s supposed to be good for your gut and may help to keep those sketchy cancer cells at bay.
- Regulate blood pressure: sweet potatoes are rich in potassium and thus beneficial for keeping your blood pressure from going haywire.Â
Sweet Potato for Weight Gain – Healthy and Easy Recipes
Sweet Potato Paratha
- Heat the ghee and add the cumin seeds, and allow them to splutter.
- Once they splutter, add the salt and the mashed sweet potatoes with sautéed cumin seeds.
- Gradually add the whole wheat flour until you can fold the flour into the mixture, and add water until you have a soft dough.
- Form small balls of dough, and flatten them into rounds with a rolling pin or by hand.
- Fry parathas on a tawa with ghee until both sides are golden brown.
- Alternatively, for more calories, you can add peanut butter/butter.
Sweet Potato Roti
- Mix the bajra flour, salt, and mashed sweet potatoes in a bowl.
- Add water little by little and knead until the dough is smooth.
- Divide the dough into equal portions and roll each into a flat disc.
- Heat a tawa and cook each roti until they are brown on both sides.
Sweet Potato Halwa
- Heat ghee in a pan and sauté the grated sweet potatoes in it until they are soft.
- Add milk slowly and cook until the mixture is thick.
- Add sugar and cardamom powder to it and cook until the halwa reaches a pudding-like consistency.
- Garnish with chopped nuts before serving.
Sweet Potato Kheer
- Cook basmati rice in water until it is soft.
- Boil milk in a separate pan and add grated sweet potatoes to it. Cook until they are soft.
- Add cooked rice, sugar, and cardamom powder to the milk mixture and simmer until it is thick.
- Garnish with chopped pistachios before serving.
Sweet Potato Ragi Paratha
- Combine the mashed sweet potato, salt, and ragi flour in a bowl.
- Add water little by little while kneading the dough until it is smooth.
- Divide the dough into small portions and roll each of them into a flat disc, as thin as possible.
- Cook each paratha on a hot tawa until they are crisp, applying ghee as needed.
Steamed Sweet Potato
- Clean the sweet potatoes and peel them.
- Cook them in a steamer until they are tender.
- Serve either plain or, for extra taste, sprinkle with chaat masala.
Nutrition Tip: Steaming retains nutrients, and combining it with ghee raises caloric intake. It is best to try with little millet recipes and curd with chilli, salt and shallot paste.
FAQ
Can sweet potatoes aid in healthy weight gain?
Indeed! Sweet potato alone is not effective in weight gain, as it lacks a decent amount of fat and protein. But it is an abundant source of complex carbs, fibre, vitamins and minerals. So it must be combined with healthy fat and high-protein sources for healthy weight gain.
What is the calorie count of 100 g of sweet potatoes?
100 g of sweet potatoes roughly contains 89 calories, 20 g of carbs, 3g of fibre and 1.6 g of protein.
Which Indian sweet potato recipes are the most effective for gaining weight?
Recipes such as sweet potato roti, sweet potato ragi paratha, and sweet potato paratha are all excellent options. Combining them with nuts, ghee, dairy, or protein-rich ingredients can effectively increase calorie intake.
What is the best way to cook sweet potatoes to preserve their nutritional value?
Most of the vitamins and minerals in sweet potatoes are retained when they are boiled or steamed. Although baking and roasting are also healthy, they may lessen the amount of water-soluble nutrients, such as vitamin C.
Can sweet potatoes be incorporated into any diet?
Absolutely, they are naturally vegan and gluten-free. They are suitable for vegan, vegetarian, and balanced omnivorous diets. Diabetes patients should keep an eye on portion sizes because they contain carbohydrates.