Is boiling sweet potatoes or steaming sweet potatoes better for weight loss

Steaming sweet potatoes during weight loss is more suitable than boiling them. Steaming can better preserve dietary fiber and vitamins, while boiling sweet potatoes may lead to the loss of some water-soluble nutrients. Steamed sweet potatoes have less water infiltration during cooking, which can maximize the retention of dietary fiber and resistant starch in sweet potatoes. Dietary fiber can slow down gastric emptying and increase satiety; Resistant starch belongs to indigestible carbohydrates and can reduce actual calorie absorption. The steaming temperature is stable at around 100 degrees Celsius, which will not damage the vitamin B and vitamin C in sweet potatoes. These nutrients play an important role in promoting fat metabolism. Steamed sweet potatoes have a glycemic index of about 54, which belongs to low to medium glycemic foods and is beneficial for maintaining stable blood sugar levels.

When boiling sweet potatoes, some water-soluble vitamins will dissolve into the soup, which can cause nutrient loss if discarded for cooking. Long term boiling can cause the cell wall of sweet potatoes to rupture, making starch more easily broken down by digestive enzymes, resulting in a slightly faster sugar increase rate than steaming. But boiling sweet potatoes is more friendly to those with weaker digestive function, and the retained potassium element helps alleviate edema. If choosing the boiling method, it is recommended to consume the soup together or use a small amount of water to stew, and control the cooking time within 15 minutes.

During weight loss, it is recommended to use sweet potatoes as a staple food instead of polished rice and white flour, with a daily intake controlled within 200 grams. Eating high-quality protein and green leafy vegetables in combination can delay blood sugar rise and avoid excessive consumption alone. People with gastrointestinal sensitivity should choose to eat without skin and soak in water for 30 minutes before steaming to reduce the risk of bloating. Note that sweet potatoes are a high potassium food, and those with abnormal kidney function should follow medical advice to control their intake.