Will eating potatoes lead to weight gain or weight loss

Potatoes can be used as a weight loss food, but they may also lead to weight gain, depending on the way of consumption and intake. Controlling calorie intake, choosing low-fat cooking methods, combining dietary fiber, paying attention to eating time, and avoiding high calorie ingredients are the core factors that determine the weight loss effect of potatoes.

1. Control calorie intake

Potatoes themselves have moderate calories, with about 77 calories per 100 grams, which is lower than the calorie intake of rice of the same weight. However, excessive consumption can still result in calorie surplus, and it is recommended to limit the single consumption to the size of a fist. Replacing some refined staple foods with potatoes during weight loss can reduce overall calorie intake.

2. Choose low-fat cooking

Steamed or baked potatoes can retain more dietary fiber, while fried French fries can increase calories several times. The glycemic index of boiled potatoes is lower than that of potato chips, which is more conducive to blood sugar stability. Avoid using animal oil or excessive vegetable oil when cooking, and season with lemon juice.

3. Combined with dietary fiber

Potato peel contains rich dietary fiber, and eating it with the skin can slow down digestion speed. Paired with high fiber vegetables such as broccoli and spinach, it can enhance satiety. Avoid consuming high-fat ingredients such as cream and cheese together, as these combinations can significantly increase the calorie density of food.

4. Pay attention to eating time

Eating potatoes for breakfast or lunch can better utilize their carbohydrates for energy, while overconsumption for dinner may increase the risk of fat accumulation. Moderate consumption after exercise can help restore muscle glycogen, but the total amount needs to be controlled. Avoid being chosen as a late night snack, as slowing down metabolism at night can lead to excessive calories.

5. Avoid high calorie ingredients

Common ingredients such as egg yolk sauce and bacon shreds can double the calorie content of potato salad. It is recommended to use Greek yogurt instead. The tomato sauce dipped in French fries contains added sugar, and fresh tomatoes can be chosen to make a low sugar sauce. Pay attention to hiding sources of heat, such as cheese and butter commonly used in baked potatoes. As a high-quality source of carbohydrates, potatoes are recommended to be consumed 3-4 times a week during weight loss, with 150-200 grams per serving. Priority should be given to colored varieties such as purple sweet potatoes, which contain more antioxidant substances. By combining regular sleep and moderate exercise, potatoes can play a dual role in controlling appetite and supplementing nutrition. Special groups such as diabetes patients need to monitor the postprandial blood glucose response, and people with weak gastrointestinal function should avoid cold food to prevent flatulence.