Sweet potato season: 5 ways to eat it for weight loss, best colour to pick

Indian winter brings with it the goodness of sweet potato, which is often called 'carbs in a good mood' in the health-concious circles. Be it the orange, purple, white or yellow variety, the root vegetable has a ton of goodness that can offer unique benefits. According to many health platforms, while the orange variety is high in beta carotene that converts into vitamin A and improves your skin, vision and immune system, the purple ones, which are termed by some experts as the best of the lot - especially for weight loss, can reduce inflammation, support cardio health and have some cancer fighting properties.
The white ones, which have a milder flavour, are the best for those worried about their blood sugar levels and yellow flesh - red skin Japanese variety is a storehouse of antioxidants and betacarotene. It also has a nutty flavour. According to the Mayo Clinic, one-half of a large sweet potato has just about 81 calories. Here's how to eat sweet potatoes to lose weight: 

1. Roasted sweet potatoes 
Roasting sweet potatoes is a healthy way to bring out their natural sweetness without adding excess calories. Simply slice them into wedges or cubes, toss with a small amount of olive oil, and season with spices like paprika or cinnamon. Bake them in the oven at 200°C (400°F) for 25–30 minutes until crispy. This method is a satisfying alternative to regular fries, offering fewer calories and more fiber.  
2. Sweet potato mash
A creamy sweet potato mash can replace traditional mashed potatoes in a weight-loss diet. Boil the sweet potatoes until tender, mash them with almond milk or low-fat yogurt. Add a pinch of salt and herbs like thyme for flavor. It’s a filling, nutritious side dish with fewer calories as compared to those made with butter or cream.  

3. Sweet potato soup
Sweet potato soup is a comforting, low-calorie option for weight loss. Cook diced sweet potatoes with onions, garlic, and vegetable broth, then blend until smooth. Add spices like ginger or turmeric for added warmth and flavor. It will keep you full longer, making it a perfect meal or appetizer.  
4. In the toast form 
Sweet potato toast is a nutrient-rich alternative to bread, ideal for weight-conscious diets. Slice them thin, toast in oven or toaster, top with avocado, peanut butter, or boiled eggs. 
5.  Steamed version  
Steaming or boiling sweet potatoes is the simplest and healthiest way to enjoy them. Just cook them whole or in chunks, sprinkle salt or eat plain. This method preserves the most nutrients and is low in calories, making it ideal for weight loss.