Is Sweet Potato Oat Congee High in Calories

Sweet potato oatmeal Congee has moderate calories and is not a high calorie food. Sweet potatoes and oats are both rich in dietary fiber, which helps increase satiety and delay blood sugar rise.

The heat of sweet potato oatmeal Congee mainly comes from two ingredients, sweet potato and oatmeal. Every 100g of sweet potatoes contains about 86 kcal of calories, and every 100g of oats contains about 389 kcal of calories. However, the actual proportion of water in Congee is high. A 300g bowl of sweet potatoes and oats Congee usually contains between 200 and 250 kcal of calories. Sweet potatoes are rich in beta carotene and potassium, while oats provide high-quality protein and soluble dietary fiber. The combination of the two can balance the intake of carbohydrates and nutrients.

In special circumstances, attention should be paid to heat control. If too much high calorie ingredients such as sugar, condensed milk, or nuts are added, it may result in a single bowl containing over 300 calories. The market ready to eat sweet potato oatmeal Congee may contain dextrin and other additives, and its sugar index will be higher than that of the home made version. It is suggested that people with diabetes or those who have lost weight should choose a sugar free formula and strictly control the single consumption within 200g.

Sweet potato oatmeal Congee is suitable for breakfast or extra meals. It is recommended to match with eggs or green leafy vegetables to increase protein and vitamin intake. When cooking, steaming and boiling can be used to reduce nutrient loss and avoid prolonged high-temperature boiling that can lead to excessive gelatinization. People with weak gastrointestinal function can soak oats in advance, and those with poor digestion and absorption ability should reduce their single consumption appropriately.