Is Sweet Potato and Millet Congee High in Calories

The calories of sweet potato millet congee are relatively moderate, depending on the proportion of ingredients and consumption. Sweet potatoes and millet are both rich in dietary fiber and complex carbohydrates, which can provide long-lasting satiety, but excessive consumption may still lead to high calorie intake. The natural sweetness of sweet potatoes comes from low glycemic index carbohydrates, which contain approximately 86 calories per 100 grams and are rich in vitamin A and potassium. Xiaomi, as a whole grain, contains about 360 calories per 100 grams of dry weight. After cooking, its actual heat decreases due to water absorption and expansion, and its protein content is higher than that of ordinary rice. When the two are used together to cook porridge, the heat of a bowl of 300ml sweet potato millet porridge is usually between 200-250 kcal, which is equivalent to the heat value of half a bowl of rice. If high calorie ingredients such as white sugar and condensed milk are added during the production process, or if a thick boiling method is used, it will significantly increase the unit heat. Some restaurants will increase the amount of rice cooked together to enhance the taste, and the degree of starch gelatinization will also increase the heat absorption rate. In traditional household practices, when the proportion of water is relatively high and no additional sugar is added, calorie control is more ideal.

It is recommended to use sweet potato millet porridge as a staple food substitute for breakfast or after exercise, with eggs, green leafy vegetables and other foods rich in protein and dietary fiber, which can balance nutrition and slow blood sugar fluctuations. People with weak digestive function should pay attention to controlling their single consumption and avoid concentrated intake of starchy foods that can cause bloating. People with abnormal blood sugar should monitor their blood sugar response after eating and adjust the ratio of sweet potatoes to millet if necessary.