Is eating taro or sweet potatoes better for weight loss

During the weight loss period, taro and sweet potatoes are both high-quality staple food choices, each with its own nutritional advantages. It is recommended to consume them alternately according to personal needs and blood sugar reactions. Taro has lower calorie content and is rich in resistant starch, while sweet potatoes have higher beta carotene content and stronger satiety.

1. Calorie comparison:

Taro has about 56 calories per 100 grams, while sweet potatoes have about 86 calories. Taro has a higher water content and lower calorie density, making it suitable for people with strict calorie control. But both are much lower than the 116 kcal/100g of rice, replacing polished rice and white flour can effectively reduce calorie intake.

2. Blood sugar effect:

Taro has a glycemic index (GI) value of about 53, while sweet potatoes have a GI value of about 77. Taro contains resistant starch that is not easily digested and absorbed, making it more suitable for people with high blood sugar. Sweet potatoes should be consumed in a single dose of 100 grams or less, and when combined with protein, it can delay the rise of blood sugar.

3. Dietary fiber: Sweet potatoes contain 2.4g/100g of dietary fiber, while taro contains 1.7g. The pectin and fiber in sweet potatoes can promote intestinal peristalsis and improve constipation related obesity. Taro mucin protein can protect the gastric mucosa and is suitable for people with sensitive gastrointestinal tract.

4. Trace elements:

Sweet potatoes are rich in 850 micrograms/100g of beta carotene, which is converted into vitamin A in the body and beneficial for vision. Taro contains 378 milligrams/100 grams of potassium, which is higher than sweet potatoes. It can regulate sodium potassium balance and alleviate edema type obesity.

5. Eating suggestions:

Taro is suitable for steaming and cold mixing, while retaining resistant starch; Sweet potatoes are recommended to be roasted and eaten with skin on, as the sugar content increases slowly. Both should replace staple foods rather than add ons, with a daily total of 150-200 grams, and be paired with protein such as eggs and lean meat to enhance satiety.

It is recommended to include taro and sweet potatoes in the staple food rotation list during weight loss, and alternate consumption can obtain more comprehensive nutrients. Taro is more suitable for dinner as its resistant starch is digested slowly at night; Sweet potatoes are recommended as a pre workout meal, as carbohydrates can provide sustained energy. Pay attention to avoiding cooking methods such as deep frying and sugar stains, and prioritize low-fat methods such as steaming and baking. At the same time, individual tolerance needs to be monitored. Some people may experience bloating when consuming potatoes, and fermented foods can be used to improve digestion. Long term consumption of a single type of potato may lead to nutritional imbalance. It is recommended to arrange at least three different sources of staple food per week, such as pairing with whole grains such as oats and brown rice.