Is it better to eat potatoes or sweet potatoes when you're hungry for weight loss

Choosing sweet potatoes when hungry during weight loss is more beneficial for controlling weight. Sweet potatoes have slightly lower calories, richer dietary fiber, and lower glycemic index. They mainly have advantages such as stable blood sugar, strong satiety, balanced nutrition, low digestive burden, and metabolic promotion.

1. Stable blood sugar:

The glycemic index of sweet potatoes is 54, significantly lower than that of potatoes at 78. The low glycemic characteristic can avoid severe fluctuations in insulin and reduce the risk of fat accumulation. After being cooked and cooled, the resistant starch content of sweet potatoes increases, further delaying sugar absorption and making them suitable as an additional meal option.

2. Strong satiety:

Sweet potatoes contain 3 grams of dietary fiber per 100 grams, which is 1.5 times that of potatoes. Water soluble fibers absorb water and expand in the stomach, prolonging gastric emptying time. The vitamin A produced by the conversion of beta carotene can also regulate leptin secretion and suppress appetite through a dual mechanism.

3. Balanced nutrition:

Sweet potatoes are rich in minerals such as potassium and magnesium, as well as B vitamins, which can supplement trace elements that are easily lacking during the weight loss period. Purple sweet potatoes contain anthocyanins, which have anti-inflammatory effects and can alleviate oxidative stress caused by calorie deficiency, making them more metabolically advantageous than ordinary potatoes.

4. Low digestive burden:

Sweet potato starch granules are small and contain amylase inhibitors, resulting in a slower digestion and absorption rate. After steaming, the mucin protein can protect the gastric mucosa and avoid the gastrointestinal discomfort that may be caused by solanine in potatoes, making it a more suitable option for nighttime meals.

5. Metabolic Promotion:

The unique dehydroepiandrosterone (DHEA) component in sweet potatoes can regulate adrenal function and help maintain basal metabolic rate. The cyanide compounds in its purple variety can activate the AMPK pathway, promoting the conversion of white fat to brown fat.

It is recommended to choose the method of steaming with skin to preserve more nutrients, and the single intake should be controlled within 150 grams. Can be paired with 10 grams of nuts or 100 grams of sugar free yogurt to increase protein content and avoid bloating caused by consuming large amounts alone. Eating it 2 hours after exercise can promote glycogen supplementation during the insulin sensitive period, and women during menstruation can increase their intake appropriately to alleviate iron loss. Individuals with abnormal kidney function should control their intake and avoid excessive accumulation of potassium.