Can I eat roasted sweet potatoes at night for weight loss

During the weight loss period, you can eat roasted sweet potatoes in moderation at night. Roasted sweet potatoes have moderate calories and are rich in dietary fiber, which can help control appetite and stabilize blood sugar levels. However, it is important to pay attention to the timing, portion size, and cooking method of consumption.

1. Controllable calorie content:

Each 100 grams of roasted sweet potatoes contains about 90 calories, which is lower than the calorie content of white rice of the same weight. Its low-fat characteristics are suitable as a source of carbohydrates for dinner, and it is recommended to control it within 150 grams to avoid excessive calorie intake. Choosing medium-sized sweet potatoes to cut in half and bake can intuitively control the intake.

2. Blood sugar management:

Sweet potatoes have a glycemic index (GI) value of 54, which belongs to the category of medium to low glycemic foods. After baking, cell wall rupture can increase the rate of sugar release, and consuming it with 10 grams of nuts or 1 egg can delay blood sugar fluctuations. Patients with diabetes should monitor their postprandial glucose response.

3. Dietary fiber advantage:

A single sweet potato contains 3-4 grams of dietary fiber, accounting for 15% of the daily requirement. Its soluble fiber can prolong gastric emptying time and reduce nighttime hunger. People with gastrointestinal sensitivity should avoid consuming it within 3 hours before bedtime to prevent bloating from affecting sleep.

4. Nutritional retention:

Roasting with skin can maximize the preservation of beta carotene and potassium elements, and the charred part of the skin contains antioxidant substances. Avoiding high-temperature frying or honey brushing cooking methods, microwave grilling for 8 minutes is the best choice.

5. Alternative:

For people whose BMR is lower than 1200 kcal, they can choose to steam sweet potato or sweet potato Congee to reduce the heat density. When supplementing after exercise, it can be paired with 30 grams of chicken breast to promote muscle synthesis and metabolism.

It is recommended to include roasted sweet potatoes in the all day carbohydrates plan, as it is more beneficial for reducing fat compared to refined rice and flour. After dinner, engage in low-intensity activities such as walking appropriately and avoid lying flat immediately. Long term weight loss sufferers should pay attention to balanced nutrition. Sweet potatoes cannot completely replace vegetable intake, and it is necessary to ensure more than 300 grams of green leafy vegetables per day. Special populations such as those with excessive stomach acid or abnormal kidney function should adjust their food intake under the guidance of a nutritionist. Record the weight and waist circumference changes for a consecutive week, and adjust the dinner structure and eating time based on the data.