Can I eat sweet potatoes in the afternoon when I'm hungry during my weight loss period

During the weight loss period, if you feel hungry in the afternoon, you can eat sweet potatoes in moderation. Sweet potatoes have moderate calories and are rich in dietary fiber, which can alleviate hunger and help control weight. When choosing, attention should be paid to factors such as consumption amount, pairing method, cooking method, blood sugar response, and alternative choices.

1. Consumption control:

It is recommended to consume 100-150 grams of cooked sweet potatoes at a time, about half of them. Sweet potatoes have a carbohydrate content of around 20%, and overconsumption can still lead to excessive calorie intake. Quantifying with a food scale can prevent unconscious overconsumption, and pairing with protein foods such as sugar free yogurt can prolong satiety.

2. Matching method:

Sweet potatoes are best paired with 10 grams of nuts or 1 egg. Single carbohydrates may stimulate appetite, while compound combinations can stabilize blood sugar levels. Research shows that the synergistic effect of protein and dietary fiber can extend satiety time by more than 2 hours, avoiding the risk of subsequent binge eating.

3. Cooking selection:

Prioritize steaming or microwave heating methods. Baking will increase the glycemic index from 54 to 82, while frying will add 30% more calories. Cooking with skin can retain more B vitamins and meet the energy metabolism needs for afternoon work.

4. Blood glucose management:

diabetes patients should be controlled within 80g. Although sweet potatoes are classified as low to medium sugar foods, individual reactions vary greatly. It is recommended to monitor blood sugar levels 2 hours after meals. If the fluctuation exceeds 4mmol/L, adjust the intake or switch to low sugar vegetables such as cucumbers.

5. Alternative:

200 grams of papaya or 2 chicken egg whites can be selected for the same calorie intake. It is recommended that the total calorie intake for afternoon snacks should not exceed 150 calories, and for sports enthusiasts, it can be increased to 200 calories. If you still feel hungry before dinner, drinking 300ml of warm water is more beneficial for weight loss than continuing to eat. Sweet potatoes, as a high-quality source of carbohydrates, contain vitamin A that can be converted into retinol in the body, helping to alleviate eye fatigue caused by electronic screens. It is recommended to set the additional meal time between 15:00-16:00 to avoid affecting the appetite for dinner. Paired with 10 minutes of office stretching exercise, it can accelerate glycogen consumption, making nutrients more likely to be used for energy supply rather than fat storage. Long term weight loss sufferers can schedule 3-4 sweet potato meals per week, alternating with oats, whole wheat bread, etc. to ensure nutritional diversity. Special populations such as those with excessive stomach acid should avoid eating on an empty stomach and can choose starchy foods such as yam instead.