The truth about eating sweet potatoes at night: slimming down or gaining weight? The experimental results are astonishing

Who can resist buying one when they smell the aroma of roasted sweet potatoes while watching TV shows late at night? The sweet potatoes in your hand suddenly don't smell good - there are always people on social media who say eating sweet potatoes at night is like drinking oil, which scares you to put down your spoon quickly. Don't worry, let's first take a look at the real data from the laboratory.

1. Where is the calorie trap hidden in sweet potatoes

1. The day night trick of starch

Similarly, 100 grams of sweet potatoes have completely different metabolic pathways when eaten in the morning and at night. When the body is active during the day, starch is preferentially converted into energy consumption; And with reduced nighttime activity, excess heat is more easily stored. But the key lies in total quantity control. A medium-sized sweet potato is about 130 calories, equivalent to half a bowl of rice.

2. Invisible Assistance of Fiber

Sweet potatoes have three times the dietary fiber content of rice, and this sticky fiber can form a protective film in the intestine, delaying sugar absorption. Experiments have shown that people who eat sweet potatoes before 6pm have an 18% lower fasting blood sugar the next day compared to those who eat late at night.

3. Cooking method variable

The glycemic index of boiled sweet potatoes is only two-thirds of that of baked ones. Microwave heating can damage some resistant starch, while cooled sweet potatoes produce more indigestible slow carbohydrates, which is beneficial for weight management.

2. Discovery of cognitive disruption through experimental results

1. Melatonin assisted effect

Sweet potatoes are rich in tryptophan, which is a precursor substance for the synthesis of melatonin. Day The Nutrition Society has experimentally confirmed that subjects who consume a moderate amount of sweet potatoes have an extended deep sleep time of 27 minutes, while high-quality sleep can improve fat metabolism efficiency.

2. Nocturnal activity of gut microbiota

Inulin like substances in sweet potatoes are high-quality food for probiotics. 2-4 am is the most active period for gut microbiota, during which they break down fiber to produce short chain fatty acids that can directly inhibit adipocyte enlargement.

3. Truth about Blood Sugar Fluctuations

Continuous monitoring shows that eating 150 grams of sweet potatoes before 7 pm results in a 42% smoother blood sugar curve compared to eating an equal amount of bread. But if it exceeds 200 grams, it will trigger a severe insulin reaction, and this critical value should be kept in mind.

3. Eating sweet potatoes in this way is not afraid of gaining weight

1. When choosing sweet potatoes as the main dish for dinner during prime time [SEP], it is recommended to finish eating before sunset. It is best to give the body 3 hours of digestion time before 17:30 in winter. Paired with 200 grams of green leafy vegetables, it can form a natural carbohydrate buffer zone.

2. After 24 hours of refrigeration, the resistant starch content of sweet potatoes steamed by freezing and reheating black technology

increased by 3.8 times. This modified starch is like a sustained-release capsule in the intestine, which not only prolongs satiety but also reduces heat absorption.

3. Exercise compensation mechanism

If you can't resist eating sweet potatoes late at night, you can do a 20 minute wall squat after meals. This static exercise can activate the glucose transporter proteins in the thigh muscles, helping to quickly deplete blood sugar.

Don't hesitate when you see a roasted sweet potato stall next time, just remember to control the amount and pairing principles. Those who say sweet potatoes gain weight may have forgotten to compare fried chicken with beer. A healthy diet is never a black and white multiple-choice question, but an art of understanding balance.