Weight loss dinner PK: Sweet potatoes easily win over rice! Low calorie satiety, easier to lose weight

At the moment of standing on the scale wrapped in a thick coat in winter, were you startled by the numbers? Don't rush to quit dinner, choosing the right staple food can make weight loss twice as effective. Who is better than the old rivals, sweet potatoes and rice, who are both hot and steaming carbohydrates?

1. Calorie competition: Sweet potatoes naturally have an advantage

1. Basic calorie comparison

Each 100 grams of steamed sweet potatoes is about 86 calories, while the same amount of white rice rice rice is as high as 116 calories. Don't underestimate the difference of 30 calories, accumulated in a month is equivalent to consuming 900 fewer calories, enough to burn for 10 hours of jogging.

2. Resistant starch assists

Cooling sweet potatoes will produce resistant starch, a special component that is not absorbed by the small intestine like dietary fiber and can promote intestinal peristalsis. In contrast, the resistant starch content of cold rice is only one-third of that of sweet potatoes.

2. Nutritional Challenge: Sweet potatoes are all-around players

1. Vitamin King

Sweet potatoes have 1.5 times the beta carotene content of carrots, which can be converted into vitamin A in the body. A bowl of sweet potatoes can meet the daily vitamin A needs, which is a superpower that white rice does not possess at all.

2. Mineral Matrix

Sweet potatoes are rich in minerals such as potassium and magnesium, which can alleviate edematous obesity. Especially, the potassium content is up to 475mg/100g, more than five times that of rice, which effectively balances the sodium retention caused by high salt diet.

3. Practical performance: Sweet potatoes can withstand hunger better

1. Master of blood sugar management

Sweet potatoes have a GI value of about 54, which belongs to low to medium sugar foods. The dietary fiber in it will slow down the absorption of sugar and avoid the urge to overeat caused by the blood sugar roller coaster. And the GI value of white rice is as high as 83, making it easy to feel sleepy and hungry after meals.

2. Long lasting battle for satiety

Sweet potatoes have three times the dietary fiber content of rice, and can maintain a sense of fullness for more than 4 hours by absorbing water and swelling in the stomach. Experiments have shown that people who eat sweet potatoes as their staple food will automatically consume 15% less calories in their next meal.

4. Cooking tips: Unlock the potential of sweet potatoes

1. Golden pairing rule

Pairing with high-quality proteins such as chicken breast and tofu can prolong satiety time. Eating broccoli and other cruciferous vegetables together can increase the absorption rate of nutrients.

2. Delicious Upgrade Tips

Steaming with skin can preserve more nutrients, and microwave high heat for 5 minutes is the most convenient way to eat. Those who enjoy sweet taste can sprinkle cinnamon powder, which not only enhances flavor but also helps stabilize blood sugar levels.

Next time, before turning on the rice cooker, why not think for 3 seconds and replace the white rice with orange red sweet potatoes to make the weight loss process less painful and more sweet. Remember, smart choices are more important than hard endurance, and your waistline will be grateful for the changes made this winter.