Eating sweet potatoes at night is for gaining weight or losing weight? The answer is unexpected!

The hot roasted sweet potato stalls in winter always line up in long lines, and the sweet aroma makes people unable to walk. As soon as I took a bite of the sweet potato that warmed my hands, a soul teasing question popped into my mind: Will this thing turn into a swimming ring around my waist when I eat it at night, or will it quietly help me lose two pounds of meat?

1. The calorie code of sweet potatoes

1. The carbon and water content is less than you think

Similarly, for 100 grams of food, rice has 28 grams of carbohydrates, while sweet potatoes only have 20 grams. The dietary fiber content of sweet potatoes is three times that of rice, and these crude fibers act as cleaners in the intestines, slowing down the absorption of sugar.

2. Sweet potatoes with inherent resistant starch properties

will produce resistant starch when cooled, which is difficult to be absorbed by the small intestine and directly enters the large intestine to become probiotic food. Experiments have shown that the resistant starch content of sweet potatoes after refrigeration can increase by 50%, which is equivalent to automatically reducing calorie intake.

2. The Truth about Nighttime Metabolism

1. Basic Metabolism Never shuts down

The human body continues to consume energy during sleep, with an average of about 300 calories consumed by adult women and about 400 calories consumed by men at night. A 200 gram sweet potato has about 180 calories, which is completely within its metabolic capacity.

2. Changes in insulin sensitivity

After 4 pm, the human body's sensitivity to insulin decreases by about 15%, but the glycemic index of sweet potatoes is only 54 (glucose is 100), which belongs to low sugar foods and has a relatively gentle effect on blood sugar.

3. The key is how to eat

1. It's smarter to pair with protein

Using 100 grams of sweet potatoes with 1 boiled egg or half a cup of sugar free yogurt, protein can prolong satiety for more than 4 hours. The digestion time of this combination is 1.5 hours longer than eating sweet potatoes alone, effectively avoiding feeling hungry before going to bed and flipping over the fridge.

2. Controlling weight is the key.

It is recommended to choose sweet potatoes the size of a fist (about 150-200 grams), which can reduce weight by 30% after peeling. Steaming and cooking retain more moisture than baking, and generate less heat at the same weight. Next time you pass by a roasted sweet potato stall, don't hesitate. Remember to choose a medium size, pair it with protein, and avoid frying with butter and condensed milk Bullet. While enjoying sweetness on a cold winter night, your waistline may be secretly thanking for this clever choice.