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

Eating sweet potatoes when hungry during weight loss is a good choice. Sweet potatoes have moderate calories and rich dietary fiber, which can provide a sense of fullness and delay blood sugar rise. They are suitable as an add-on or staple food substitute. During weight control, it is important to pay attention to the amount, pairing, and cooking methods when choosing sweet potatoes.

1. Low calorie advantage:

Sweet potatoes contain about 86 calories per 100 grams, which is lower than the 116 calories of rice. Its moisture content is as high as 70%, and its volume expansion characteristics can quickly fill the stomach space. Replacing an equal amount of rice with 200 grams of steamed sweet potatoes during weight loss can reduce calorie intake by approximately 60 calories and provide a more lasting sense of satiety.

2. Function of dietary fiber:

Sweet potato contains 1.6g/100g soluble dietary fiber, which forms gel after absorbing water to delay gastric emptying. Insoluble fiber promotes intestinal peristalsis and prevents constipation during weight loss. It is recommended to consume it with the skin intact to retain more fiber, as a medium sweet potato can meet 15% of daily fiber requirements.

3. Blood glucose control characteristics:

Sweet potatoes have a glycemic index (GI) value of about 54, which is at a medium to low level. The resistant starch contained in them is difficult to decompose in the small intestine. Compared to refined carbohydrates, the fluctuation of blood sugar after consumption is smoother, reducing the signal of fat synthesis. After cooling and reheating, the resistant starch content of sweet potatoes is increased to 12%, which is more conducive to weight management.

4. High nutrient density:

is rich in beta carotene, vitamin C, and potassium elements, with the orange heart variety having a carotenoid content of 10000IU/100g. These nutrients help maintain metabolic levels during weight loss and prevent fatigue, hair loss, and other issues caused by micronutrient deficiencies.

5. Precautions for consumption:

Avoid frying or cooking with sugar, and recommend low-fat methods such as steaming, baking, etc. It is recommended to limit a single intake to 150-200 grams, as excessive intake may cause bloating. People with excessive stomach acid should pair it with protein foods such as eggs or yogurt to balance stomach discomfort.

Incorporating sweet potatoes into weight loss diets requires overall calorie control, and it is recommended to replace some refined staple foods rather than adding extra meals. Choosing purple sweet potatoes can obtain more anthocyanins, and consuming them before and after exercise can quickly replenish energy. Pay attention to individual digestive reactions, and people with gastrointestinal sensitivity can eat in small amounts in small portions. Long term weight loss still requires a balanced intake of protein and high-quality fat, combined with aerobic and resistance exercises to achieve ideal results.