Does eating sweet potatoes make you gain weight?

Sweet potatoes are a delicious dish loved by many people. Many people wonder "Does eating sweet potatoes make you gain weight?".

Does eating sweet potatoes make you gain weight?

The article on the Medlatec General Hospital website has medical consultation from BSCKI. Duong Ngoc Van said that eating sweet potatoes properly will have a very good weight loss effect.

Here are the reasons why sweet potatoes are included in an effective weight loss menu:

Low glycemic index

Sweet potatoes are a food with a fairly low glycemic index of about 50. This index helps the digestive system easily absorb nutrients, blood sugar and insulin are produced at a stable level, supporting effective weight loss.

In addition, many researchers have shown that low glycemic foods often have the ability to limit cravings and help you feel full longer.

Low calories yet high in nutrients

Sweet potatoes are foods that contain high nutritional content such as protein, lipids, vitamins, fiber and other minerals. Therefore, when eating sweet potatoes to lose weight, you will not need to worry about malnutrition.

Although rich in nutrients, the calorie content in sweet potatoes is quite low, only 85 calories per 100g. Therefore, sweet potatoes are chosen by many women in their weight loss menu.

In addition, if you choose orange to lose weight, it also brings good health benefits. It is known that this type of potato contains a lot of beta-carotene, which helps brighten the eyes and prevents the risk of cancer.

As for purple sweet potatoes, they contain abundant anthocyanin pigments. This compound acts as an antioxidant, helping to increase resistance and limit inflammation. The anthocyanin content in purple sweet potatoes is 3 times higher than that in blueberries of equivalent weight.

*Sweet potatoes are very good for weight loss.*

High in fiber

Sweet potatoes contain a fairly high amount of fiber. It is known that fiber plays an important role in weight loss, it works by forming a gel-like mesh inside the stomach, helping you feel full, limiting overeating.

At the same time, this soluble fiber has the ability to limit the body's absorption of fat. Not only that, fiber also supports the production of beneficial bacteria, stimulates metabolism, supports the digestive process, thereby helping to lose weight effectively.

High water content

Sweet potatoes are effective for weight loss partly due to their high water content. In particular, when combined with fiber, they will help you feel full longer, limiting cravings.

At the same time, this amount of water will rehydrate the cells and support metabolism. Thereby, limiting fat accumulation in the body, balancing pH, and eliminating harmful substances.

The best time to eat sweet potatoes to lose weight

If you want to eat sweet potatoes to lose weight, you need to pay attention to eating at the right time:

Eat for breakfast

Every morning, instead of eating noodles, vermicelli, pho… you can supplement your energy with a sweet potato. It’s that simple, losing weight with this method is four times more effective than the usual way.

You can also lose weight with sweet potatoes by eating them with yogurt or adding some green vegetables to your breakfast. This will ensure that you have enough energy to work.

Eat sweet potatoes for lunch to lose weight

The most effective way to lose weight by eating sweet potatoes is to eat them at lunch. After eating, the calcium in sweet potatoes takes 4-5 hours to be absorbed into the body. In particular, sunlight from 2-5 pm has a great impact on the calcium absorption process.

Also, before dinner, you can eat a little sweet potato to reduce the amount of food you take in.

Notes when eating sweet potatoes to lose weight

Eating sweet potatoes to lose weight does not mean you eat sweet potatoes instead of rice to promote rapid weight loss.

Losing weight with sweet potatoes must still ensure adequate nutrition. Losing weight with sweet potatoes must be done according to certain principles.

Instead of eating 1 to 2 bowls of rice per day, replace it with 1-2 sweet potatoes to reduce about 20-25% of calories. For overweight and obese people, replacing a portion of rice with sweet potatoes will help reduce some of the energy absorbed into the body and not disrupt eating habits.

In general, sweet potatoes are very good for health. They are suitable for a healthy diet when they are prepared in nutritious ways. However, depending on eating preferences and health conditions, each person should choose the right food for themselves, can choose according to taste or use alternately.

Thanh Thanh (Synthesis)

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