Ok so I have been buying plain taters, but not wanting them as much as white sweet potatoes, and 'yams' the orange ones. But then after realizing they aren't really true
yams, I searched them out and found some at an oriental grocery store...and the health food store!
Ummmm, they are soooooo yummy!!!! But they are much higher in cals. Are they ok to eat? Just need to control my intake right? Are they really 527 calories per pound??? Is that too much? Or am I getting the wrong info??? Sweet potatoes are 409 cals per pound right?
Does Dr. McDougall talk about real yams ever??? I found a whole bunch of different squash to try on Easter too
while the rest of the family eats filet mignon and fried breaded chicken with alfredo~pasta. Soooo not my thang anyway! lol Meee likey sweet potatoes and yams!! Hope they are ok??? Anyone else eat these yummy precious tubers??
The following post from JeffN explains the whole 'calorie density' concept better than anything else I've come across:
"Unlimited does not mean unlimited in the sense that you can eat all you want of anything.
What it means is that if you follow the principles of the program, especially of the Maximum Weight Loss program, you will be able to eat all you want until you are comfortably full, and still lose weight.
The reason, is due to calorie density. Many many studies have been done in the last few decades confirming this. If you allow people to eat "ad libitum" or all they want till the are comfortably full, from low calorie dense foods, they will lose weight, not be hungry and do not have to count calories.
Of course, calories still count, but it becomes almost impossible to over consume calories from the foods you choose if you follow these recommendations.
These are averages
Fresh Veggies are around 100 cal/lb
Fresh Fruits around 250-300 cal/lb
Starchy Veggies/Intact Whole Grains around 450-500 cal/lb
Legumes around 550-600 cal/lb
Processed Grains (even if their Whole grain) around 1200-1500 cal/lb
Nuts/Seeds around 2800 cal/lb
Oils around 4000 cal/lb
What they found is if the calorie density of the food is below 400 calories per pound, not matter how much they eat, they all lost weight.
Between 600-800 calories per pound, with some moderate exercise, they all lost weight.
Between 800-1200 calories per pound, people gained weight, except for those with very high activity levels
Over 1200 calories per pound, everyone gained weight.
These numbers are also inline with other recommendations.
The recent WCF/AICR report on cancer recommends that the average calorie density of our diets be around 550-600 calories per pound, to avoid obesity and weight problems.
The Okinawan diet, before Western influence, was around 600-650 calories per pound
So, knowing all this, if you look at the numbers, it all makes sense.
A starch based diet, made up of starchy vegetables and intact whole grains along with some fruit and veggies, will have a calorie density under 500 calories per pound and maybe even 400 calorie per pound. It would be near impossible to overeat.
You can also see the problem with many of the "low fat" diets that focused on processed whole grains, like whole wheat bread, crackers, dry cereals. At 1200-1500 calories per pound, if they become a large part of the diet, they can raise the overall calorie density and make it much easier to overeat on calories and easy to gain weight and/or not lose weight, even with a higher activity level. Hence the principles of the MWL program is to avoid those foods, or really limit them."
So enjoy your sweet potatoes or yams. If your weigh-loss needs a boost, balance the taters out with low-calorie density vegetables.