Sweet potatoes vs. rice: weight loss effect tested, unexpected results

When there is a long queue in front of the hot baked sweet potato stall in winter, there are always people struggling to squeeze the meat on their stomachs - is eating sweet potatoes really more weight loss than rice? The data detected by precision instruments in the laboratory may be completely different from what you think.

I. Calorie Competition: Who is the Real One; The King of satiety ";

1. Unit calorie comparison

Each 100 grams of steamed sweet potatoes is about 86 calories, and the same weight of white rice and rice is about 116 calories. But the key point is that sweet potatoes have a high moisture content of 72%, while rice only has 60%, which means that eating the same weight of sweet potatoes actually consumes fewer calories.

2. The Mystery of Resistant Starch

Sweet potatoes cooled will produce more resistant starch, which is difficult to digest and absorb like dietary fiber. The experiment showed that the resistant starch content of sweet potatoes after 12 hours of refrigeration increased by 50%, while the increase in rice after refrigeration was only 30%.

3. Differences in glycemic index

Sweet potatoes have a GI value of about 54, which belongs to low to medium sugar foods, while white rice has a GI value as high as 83. But purple sweet potatoes are an exception, their GI value may be about 15% lower than ordinary sweet potatoes.

2. Nutrient Density: Invisible Metabolic Accelerator

1. Rolling Advantage of Vitamin A

A medium sweet potato can meet 400% of daily vitamin A requirements, and this fat soluble vitamin can regulate adipocyte differentiation. Rice contains almost no vitamin A and needs to be supplemented with other vegetables.

2. Reduction of dietary fiber

Sweet potatoes contain 2.5 grams/100 grams of dietary fiber, which is five times that of rice. Soluble fibers absorb water and expand like sponges, which can prolong gastric emptying time by more than 3 hours.

3. Mineral Combination Fist

Sweet potatoes have six times the potassium content of rice. This electrolyte works synergistically with magnesium to effectively alleviate edema during weight loss.

3. Practical traps: 90% of people eat the wrong way

1. The difference in cooking methods Life Impact

Roasting sweet potatoes will cause water evaporation and heat concentration to 150 kcal/100g. The practice of brushing honey can cause a surge in GI values, and the actual effect may be worse than eating rice.

2. Cognitive bias in portion control

A fist sized sweet potato weighs about 200 grams, but a roasted sweet potato in a restaurant often weighs up to 400 grams. Unconsciously, you will consume 344 calories, equivalent to 3 small bowls of rice.

3. Hidden pitfalls of pairing food

Sweet potatoes with eggs can affect biotin absorption, and eating them with persimmons may cause stomach stones. The most Jia Duo is actually a fish rich in oil, which can promote the absorption of vitamin A.

Choosing sweet potatoes or rice is essentially selecting different nutritional packages. Under the premise of controlling total calories, alternating consumption can obtain richer nutrients. When passing by the roasted sweet potato stall tomorrow, remember to choose a medium-sized one, peel it and let it cool before eating.