Can I eat sweet potatoes when I'm hungry at night to lose weight

During weight loss, if you feel hungry at night, you can eat sweet potatoes in moderation. Sweet potatoes have moderate calories and are rich in dietary fiber, which can alleviate hunger and prevent excessive calorie intake. However, attention should be paid to the timing, portion size, and pairing of consumption.

1. Controllable calorie content:

Each 100 grams of sweet potatoes contains about 86 calories, which is lower than the 116 calories of rice of the same weight. Choosing a steaming method can avoid additional oil intake, and it is recommended to control it within 150 grams, about 1 small sweet potato, which accounts for about 1/3 of the carbohydrates needed for adults' dinner.

2. Low glycemic characteristics:

Sweet potatoes have a glycemic index (GI) value of 54-77, which varies among different varieties and belongs to the category of low to medium GI foods. Paired with 10 grams of nuts or 100 grams of sugar free yogurt, it can further delay blood sugar fluctuations and reduce the risk of fat synthesis.

3. Dietary fiber advantage:

Sweet potatoes contain 2.4g/100g of dietary fiber, which can prolong satiety after absorbing water and swelling. Its resistant starch content increases after cooling, which helps improve gut microbiota and is suitable for consumption when hungry 3 hours after dinner.

4. Nutritional supplement value:

is rich in beta carotene at a concentration of about 750 μ g/100g and potassium at a concentration of 130mg/100g, which can compensate for possible deficiencies in micronutrients during weight loss. Purple sweet potatoes contain anthocyanins, which are helpful in alleviating inflammatory reactions during weight loss.

5. Suggested eating time:

Complete eating 2 hours before bedtime to avoid affecting growth hormone secretion. For those with weak gastrointestinal function, it is recommended to eat without skin. For those with excessive stomach acid, a small amount of roasted sweet potatoes should not exceed 100 grams.

The night meal during weight loss period should follow the principle of "low calorie and high nutrition". In addition to sweet potatoes, 200 ml sugar free soybean milk or 1 boiled egg can also be selected. Long term nighttime hunger requires checking whether the daytime diet contains sufficient protein intake of 1.2-1.6 grams per kilogram of body weight and healthy fats such as avocado and deep-sea fish. Hunger after exercise can be supplemented with 30 grams of sweet potatoes and 10 grams of whey protein, which not only satisfies appetite but also promotes muscle repair. Pay attention to individual differences, diabetes patients should monitor postprandial blood glucose, and those prone to flatulence should control the frequency of potato intake.