Steamed sweet potatoes and steamed potatoes have a big PK, eating wrong during the weight loss period is equivalent to practicing for nothing!

The happiest thing in winter is holding a hot steamed sweet potato, with a sweet and soft texture that is irresistible. The steamed potatoes next door silently emit a simple and unadorned aroma. These two root and stem foods can be called the "golden substitutes" for weight loss, but choosing the wrong one may instantly devalue your sweat during exercise.

1. The ultimate showdown between calories and satiety

1. Calorie difference

Each 100 grams of steamed sweet potatoes contains about 86 calories, while steamed potatoes of the same weight only have 69 calories. Although potatoes may seem superior, sweet potatoes have a dietary fiber content that is 30% higher, and this subtle difference directly affects the subsequent feeling of hunger.

2. satiety mechanism

The orange yellow color of sweet potatoes comes from beta carotene, a nutrient that can slow down gastric emptying. Potatoes contain resistant starch, which produces short chain fatty acids during intestinal fermentation and sends a signal to the brain that it is full.

3. Blood glucose response

The GI value of sweet potatoes is around 60, and potatoes fluctuate between 65-90 depending on the variety. When choosing powdered potatoes, pay attention to controlling the portion size, and pairing them with protein foods can effectively smooth out blood sugar fluctuations.

2. Hidden battlefield of nutritional value

1. Vitamin family

Sweet potatoes are a super vitamin A A medium-sized sweet potato can meet daily needs, which is a premium source. Potatoes are rich in vitamin C and B vitamins, especially in the parts near the skin where the content is higher.

2. Mineral Content

Potatoes have a potassium content comparable to bananas, which is very helpful for replenishing electrolytes after exercise. Sweet potatoes contain more manganese and copper, which are key trace elements involved in energy metabolism.

3. Plant active substances

Anthocyanins in purple sweet potatoes have antioxidant properties, while lutein in yellow sweet potatoes is beneficial for the eyes. The chlorogenic acid contained in potato skins can help control inflammatory reactions.

3. The golden combination rule for weight loss period

1. Time selection

2 hours before exercise, it is suitable to eat potatoes to quickly replenish muscle glycogen. After exercise, you can choose sweet potatoes, whose carbohydrates can promote muscle repair.

2. Cooking Techniques

After steaming, refrigerate for more than 4 hours, and the resistant starch content will increase by 50%. Don't crush it too much, retaining the granular texture can slow down digestion and absorption speed.

3. Combination Strategy

Sweet potatoes paired with chicken breast can improve protein utilization, while potatoes paired with broccoli can enhance satiety. Avoid consuming high-fat foods together to prevent excessive calorie intake. There is no absolute superiority or inferiority between these two down-to-earth foods, it depends on how you handle them. Record your dietary experience for a week and observe which one is more suitable for your body's response. Healthy weight loss is not a black and white multiple-choice question, finding a rhythm that makes oneself comfortable is the key.