Sweet potatoes vs. rice: Eating this way for dinner, losing 5 pounds per month without rebounding

As winter arrives, the hot roasted sweet potatoes become the most tempting aroma on the streets, but many people hold sweet and soft sweet potatoes with a heart pounding: Is this really more weight loss than rice for dinner? There are always people in the circle of friends who say that "sweet potatoes have lost 10 jin instead of rice", and some people roast that "eating for a week has made you fat". Today, let's use the magnifying glass of a nutritionist to dissect and crush the "red and white CP" in the staple food industry to understand.

1. Calorie showdown: Who is the true "satiety king"

1. Basic calorie comparison

100 grams of steamed rice is about 116 calories, and the same weight of steamed sweet potatoes is 90 calories, making sweet potatoes slightly better. But in reality, a bowl of rice usually weighs 150 grams, while a fist sized sweet potato weighs 200 grams. In terms of calories, the two are actually equivalent.

2. The mystery of satiety

The dietary fiber rich in sweet potatoes is three times that of rice. These "intestinal cleaners" can swell when encountering water and form a gel layer in the stomach. Experiments have found that after eating sweet potatoes, the rate of blood sugar rise is 40% slower than that of rice, and the situation of "getting hungry after two hours" will be significantly improved.

3. Resistance Starch Addition

Cooling sweet potatoes will produce resistant starch, which is difficult to absorb like dietary fiber. Cool the hot sweet potatoes to 60 ℃ before eating, and you can obtain about 12% more resistant starch, which is equivalent to an 88% discount on calories.

2. Nutrition Challenge: Invisible micronutrient war

1. Vitamin overload

Orange heart sweet potatoes have 1.5 times the beta carotene content of carrots, and eating 200 grams can meet the daily vitamin A needs. The anthocyanin content of purple sweet potatoes is comparable to that of blueberries, and these antioxidant substances are "superpowers" that rice does not possess at all.

2. Mineral hidden version

Sweet potatoes have 1.8 times the potassium content of bananas, which is particularly friendly for relieving edema. The area near the skin is also rich in mineral zinc, and steaming with the skin can retain more nutrients, which cannot be achieved on refined white rice.

3. Protein Easter Egg

Both have low protein content, but sweet potato protein contains a unique sporamin component, which research has found may help regulate fat metabolism. However, relying solely on sweet potatoes to supplement protein is far from enough, and it needs to be paired with soy products or lean meat.

III. Practical Guide: Eating this way can help you lose 5 pounds per month

1. Golden Replacement Formula

Replace 150 grams of rice with 200 grams of sweet potatoes, while reducing 10 grams of cooking oil. The natural sweetness of sweet potatoes can reduce thirst for sugar oil mixtures Hope, this operation can reduce daily intake of about 80 calories and theoretically lose 3 pounds in a month.

2. Rainbow Combination Secret

Mix purple sweet potatoes, yellow sweet potatoes, and white sweet potatoes to eat, and different colored phytochemicals will produce a synergistic effect. The rotation pattern of eating sweet potatoes 3 times a week, mixed grain rice 2 times a week, and rough rice increased the diversity of gut microbiota by 23%, which is crucial for breaking through the weight loss plateau period.

3. Timer Rule

Sweet potatoes are best eaten before 6pm, as their carbohydrates require 4 hours to digest. Paired with 200 grams of leafy greens and 100 grams of chicken breast, this dinner's blood sugar load is 35% lower than eating a rice set meal, and the probability of nighttime fat accumulation is significantly reduced.

Don't replace staple food with math problems anymore, what the body needs is never an either or choice. When the sweet aroma of steamed sweet potatoes mixed with cinnamon powder blooms on your tongue, you will understand that weight loss can also be a practice of gently interacting with food. Would you like to try pairing sweet potatoes with water boiled eggs for dinner tomorrow?