Sweet Potato Weight Loss vs. Weight Gain? Nutritionist reveals the best winter season Best way to eat

Holding a hot roasted sweet potato in winter is like a happy password to resist the cold. But every time I take this sweet and soft bite, there is always a voice fighting in my mind: they say sweet potatoes are healthy, but isn't it really fat to be so sweet?

1. Is sweet potato a weight loss aid or a calorie bomb 1. The natural advantage of low calorie and high fiber sweet potatoes is that they contain about 86 calories per 100 grams, which is nearly one-third less calories than rice of the same weight. What's even more special is that its dietary fiber content is as high as 3 grams, which can prolong satiety and avoid overeating.

2. The secret of blood glucose response

Although sweet potatoes have a high sweetness, their glycemic index (GI) is only at a moderate level. The viscous dietary fiber it contains can slow down sugar absorption and avoid hunger caused by drastic fluctuations in blood sugar levels.

3. The key lies in the way of eating

Sweet potatoes boiled or steamed have the lowest GI value, while high-temperature baking can cause some starch to saccharify, which is why baked sweet potatoes are particularly sweet. Control the intake within 200 grams each time, there is no need to worry about gaining weight.

2. The Golden Rule for Eating Sweet Potatoes in Winter

1. Time selection is important

As a high-quality carbohydrates, it is recommended to consume them for breakfast or after exercise. Morning can quickly provide energy, while exercise can help with muscle recovery.

2. Protein pairing is more perfect

When consumed with eggs, milk, or lean meat, protein can further stabilize blood sugar levels. The traditional way of eating sweet potatoes with pickled vegetables is actually very scientific, balancing sodium and potassium and relieving greasiness.

3. In these cases, be careful

Those with excessive stomach acid should avoid eating on an empty stomach, and diabetes patients should strictly control the dosage. Sweet potatoes that sprout and turn green will produce solanine, so they must be discarded and not eaten.

III. Unlocking the Nutritional Potential of Sweet Potatoes

1. Nutritional Signal of Orange Yellow Meat

The darker the color of sweet potatoes, the higher the content of β - carotene. This antioxidant substance can be converted into vitamin A in the body, which is particularly friendly to the eyes and skin.

2. Hidden Skills of Purple Varieties

Purple potatoes are rich in anthocyanins, and their antioxidant capacity is 1.5 times that of blueberries. Research has found that anthocyanins have unique effects on improving memory and protecting cardiovascular health.

3. Don't waste precious parts

Sweet potato peel contains a large amount of dietary fiber and chlorogenic acid. After thorough washing, eating it with the skin on is more nutritious. The vitamin C content of sweet potato leaves is twice that of citrus fruits, and it is delicious when blanched or stir fried. Next time you pass by a roasted sweet potato stall, you can confidently enjoy this winter limited edition delicacy. Remember to choose a medium size, peel off the crispy outer layer, and let the golden sweetness warm the entire winter. Instead of dwelling on calorie numbers, it's better to learn to establish a healthier relationship with food.