Nowadays everyone is beginning to focus on the body, especially weight loss has begun to become the goal of many girls. Many girls even do not eat the staple food, directly take some simple food instead, which many people like to eat sweet potatoes. In fact, the sweet potato itself does not have the role of fat loss, and it is relatively rich in sugar, but why do many people like to use it to lose weight?Because it is a coarse grain itself, it can better increase our satiety compared to many fine grains.It prevents us from getting suddenly hungry and going back for more snacks. And sweet potatoes are not processed, so you can just boil them and eat them.

Although the use of sweet potatoes to lose weight has a reasonable argument, but many people in the use of sweet potatoes to lose weight, but found a terrible phenomenon, that is, they not only did not lose weight, but on the contrary, more and more fat. Even if every day with the exercise, but also the same obvious fat.This is actually because sweet potatoes already have a lot of starch and sugar in them, and when we consume too much of them, we let all that sugar get absorbed and then grow a lot of fat.The main thing is that some people eat sweet potatoes in the wrong way, some girls think that eating fried sweet potato chips and sweet potato fries and so on can replace the meal, and these sweet potato fries are also wrapped in a lot of sugar. In fact, these are the key to cause you to gain weight, eating sweet potatoes to lose weight in fact is not wrong, in the usual meal with the movement, or can have a good effect, but you consume a lot of sweet potatoes, or eat some fried sweet potato fries, it directly leads to you will get fat. Overall, or you do not have a reasonable scientific diet, can not control their own mouth messy eating, only to lead to the more reduce the more fat.

But want to eat sweet potatoes to lose weight, and how to lose weight in a healthy way, many friends may friends may have some questions.

-- [Sweet Potato Summary of "100,000 Reasons Why?"] --

1. How to go about making sweet potatoes for healthier eating?

Answer:If you want to utilize sweet potatoes to lose weight, first of all, you have to exclude the fried type, and don't eat those sweet potatoes that have syrup wrapped around the outer layer. Generally we will eat steamed sweet potatoes, or directly boiled is the most appropriate. This is not too much fat intake, but also can be very good to ensure that the body's sugar nutritional needs.

2. Is it okay to eat only sweet potatoes as a staple food?

Answer: Although the sweet potato carries more nutrients, but the staple food only eat sweet potatoes or not enough healthy and reasonable, we can work with some vegetables, lean meat and other ingredients, so that their diet is more scientific, in this case you can ensure that weight loss when the nutrition is more comprehensive.

3. What are the quantity requirements for sweet potatoes for lunch?

In fact, there is no contraindication to eat sweet potatoes for lunch, but it is best to be able to combine it with some rice. Eat a few sweet potatoes in a row, because the sugar content is too large, but not conducive to us to lose weight. Generally eat half a sweet potato, in eating some rice and vegetables is more appropriate.

4. What is the scientific combination of sweet potatoes and what goes well with them when you are on a diet?

Answer:We can work with some potatoes, yams and other potatoes, because their starch content is less than fine grains, and nutrient-rich, a few with together, will be more favorable to weight loss.

5. How do you know how effective eating sweet potatoes is for weight loss?

Answer:We have to control the intake of sweet potatoes very according to our own exercise, and every other week, you can do a weighing. If the weight goes up or down, adjust your diet in time to ensure reasonable weight loss.

[Sweet Potato Tip]:

1. Sprouted sweet potatoes must not be eaten, because sweet potatoes already contain careful toxins and may be poisoned after eating.

2. Sweet potatoes with red hearts are more flavorful and sticky, while sweet potatoes with yellow hearts taste sweeter.

3. Sweet potatoes steamed to eat, the least loss of nutrients. If fried into potato chips, nutrition will be much worse, and eat more easy to get fat.

What are some good ways and suggestions for people to eat sweet potatoes? Feel free to leave a comment to discuss.

Sweet potato is a typical potato food, is not to lose weight mainly depends on the cooking method of sweet potato, we know that the sweet potato practice has steamed sweet potato, baked sweet potato, sweet potato porridge, sweet potato meat or even pull the sweet potato.Rice flour has half the sugar content of steamed buns, so take a look at sweet potatoes and rice for comparison!

1️⃣Who has more calories, sweet potatoes or rice?

Calories per 100 grams of sweet potatoes are 103 kcal and rice is 116 kcal; carbohydrates are 24.7% and rice is 25.9%, sweet potatoes are slightly lower in calories and sugar content than rice;

Dietary fiber per 100 grams of sweet potatoes is 1.6 grams, while rice is 0.3 grams, sweet potatoes have 5 times more dietary fiber than rice;
Sweet potatoes are rich in carotenoids, and the content of B vitamins that promote the body's energy metabolism is higher than that of rice, so they are more suitable for people who want to lose weight. Sweet potatoes are richer in minerals than rice. From these points, we can see that the nutrition of sweet potato is higher than rice.

2️⃣Which way of eating sweet potatoes is not conducive to weight loss

Equal weight of steamed sweet potatoes and baked sweet potatoes is certainly the latter calories, sugar content is higher, because the baked sweet potatoes evaporated water led to an increase in the density of sugar, baked sweet potatoes can be as high as 30% or more sugar, and baked sweet potatoes with cheese is a good fattening food!

Baked sweet potatoes and sweet potato stew are not conducive to weight loss because they have more fat attached. Sweet potato millet porridge is rich in dietary fiber, but also need to control the intake, after all, millet is also a high-calorie grain.

3️⃣Substances in sweet potatoes that favor weight loss

Sweet potatoes contain more dietary fiber than the average common staple food, in addition to prolonging gastric emptying time, increase satiety, but also can promote intestinal peristalsis, eliminate metabolic toxins.

Sweet potato in the soluble dietary fiber in the intestinal metabolites are butyric acid, acetic acid, propionic acid, these short-chain fatty acids are also intestinal probiotics "food", to maintain the balance of intestinal flora is beneficial. Dietary fiber can also control glycemic and help cholesterol metabolism, which is beneficial to patients with high blood fat and high blood sugar.

If you really want to lose weight quickly, replacing rice and buns with potatoes is a good choice, except that sweet potatoes and white potatoes have the highest calorie content in the potato family. Eating sweet potatoes is easy to produce gas and heartburn, it is better to choose yams and potatoes to replace the staple food to come faster!

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The images in this article are from the internet, and we would like to thank the author of the images!

Author of this article:

Yu Renwen Dietitian, Tertiary Hospital

Thanks for the invite.

Sweet potatoes can be said to be the most familiar potato food, sweet potatoes are not only inexpensive, and easy to store, cooking methods, sweet taste, and most importantly, its nutritional value is not low, but it in the end can not lose weight? A lot of weight loss recipes will see the figure of sweet potatoes, in fact, sweet potatoes to eat scientifically, it is indeed can assist in weight loss.

Sweet potato in the starch content is high, starch is a kind of polysaccharide, eventually can be decomposed into glucose monosaccharide, and glucose if excessive intake will be converted into fat hoarding, so if excessive eating sweet potato, may be due to excessive intake of sugar and assist in obesity. However, sweet potatoes are also rich in dietary fiber, dietary fiber is a kind of material that can not be digested by the stomach and intestines, and ultimately will be discharged together with the food residue, in the process of intestinal and gastrointestinal roaming, dietary fiber will make use of its own form of advantage to clean up intestinal and gastrointestinal dead ends, bring out some residue, in addition to the other due to the fact that it can not be digested, and therefore can delay the digestion of the intestines, the emptying rate of the stomach and intestines will be reduced, and therefore be able to Increase a good sense of satiety, with a sense of satiety we can better control the appetite, not to go to the intake of additional calories.

And because sweet potato can slow down the absorption of sugar, so it can better smooth the postprandial blood glucose, glucose is not so easy to be converted into glycogen, and the chance of eventually converted into fat will be less. Sweet potatoes are rich in starch, and rich in dietary fiber, so can be used to replace the staple food consumption, compared to rice, refined white pasta, sweet potatoes retain more dietary fiber components, more minerals and vitamins, whether it is the nutritional value or to maintain stable postprandial glucose is rich in dietary fiber potato food is better, therefore, sweet potatoes are best eaten in place of part of the rice, pasta, used as a staple food consumption. However, if the three meals of staple food has been consumed enough, and then eat more sweet potatoes may be due to excessive intake of sugar and help to gain weight. In addition, sweet potatoes should not be eaten in excess, not only because of excessive sugar intake, but also may cause symptoms such as bloating and abdominal pain.

Although many people now take sweet potatoes as a fat loss meal to eat, but I remember when I was a child, in the countryside, when the family is poor, can not afford to eat rice, really did not eat a lot of sweet potatoes, weekdays are sweet potatoes and vegetables, festivals only have meat to eat, then also ate the same fat, did not see the thin down.

This begs the question for me:

Can sweet potatoes really reduce fat?

How hot is it?

How does it compare to other similar foods for fat loss?

How can I eat to lose weight?

Talk about these issues next.

First, let's learn about sweet potatoes

Sweet potato is not actually Chinese, it is native to South America, also called sweet potato, red yam, yam, groundnut, etc., it is a high-yield and adaptable food crops, and industrial and agricultural production and people's lives are closely related.

It is also an important raw material for food processing, starch and alcohol manufacturing industries, and its roots, stems and leaves are excellent fodder, and some regions often eat sweet potato leaves as vegetables.

Sweet potato is rich in protein, starch, pectin, dietary fiber, amino acids, vitamins and a variety of minerals, and its sugar content reaches 15%-20%.The contents of the three major nutrients of cooked sweet potatoes per 100 grams of sweet potatoes are:Protein 0.64 g, Fat 0.18 g, Carbohydrate 13.91 g。

How does sweet potato compare to other similar foods for fat loss?

Sweet potatoes as a staple food, and its similar staple food for rice, noodles two categories, and whether the weight loss is effective mainly depends on calories, GI value (glycemic index) two indicators.

For the same quality, the higher the calories, the easier it is to exceed the standard, leading to obesity; the higher the GI value, the stronger the impact on blood glucose, the more intense the insulin response, in general, the higher the GI value the worse the feeling of fullness, theTypically a GI value above 70 is considered a high GI food, 55 to 70 is a medium GI food, and below 55 is a low GI food. Here's a comparison of these two metrics separately.

Rice has 116 calories per one hundred grams, noodles have 107 calories, while steamed sweet potatoes have only 55 calories per one hundred grams; in terms of GI values, sweet potatoes have a GI value of 51, noodles have a GI value of 41, and rice has a GI value of 90.

From the above comparison you can actually conclude thatIn terms of calories, rice > noodles > sweet potato; in terms of GI, rice > sweet potato > noodles. However, the GI difference between sweet potatoes and pasta is not that big - both are low GI foods, butNoodles have twice the calories of sweet potatoes.。

Furthermore, for those who want to lose weight, it is very important to maintain regular bowel habits, the intestines are the largest digestive organs of the body, and timely management of the intestines to avoid the accumulation of calories in the intestines, but also to reduce the emergence of the problem of obesity. AndSweet potatoes contain a large amount of dietary fiber, can help to help intestinal peristalsis, promote smooth bowel movements。

So in summary.Sweet potatoes are more suitable for consumption during fat loss than regular staple foods.

But, it's not just eating sweet potatoes that will reduce fat, it also depends on how you eat and how you combine them

While it is true that sweet potatoes have the obvious advantages of being low calorie, low GI, and highly satiating, thisIt doesn't mean you can lose fat by eating sweet potatoes alone.，There are a lot of people who still can't lose weight even after eating sweet potatoes. Whether or not you can lose weight isn't about which foods you eat or don't eat, it's more about controlling how much you eat and how you eat it.

For example, eating only sweet potatoes during fat loss. Although sweet potatoes are not high in calories, but because sweet potatoes are mainly supplemented with carbohydrates, a little failure to control the amount of intake, it is also easy to lead to calorie overload.And eating sweet potatoes alone, lacking protein and fat intake, makes you prone to hair loss, fatigue, bloating and easy farting.

Furthermore, sweet potatoes have to be done properly. For example, if you make sweet potatoes into plucked sweet potatoes, the calories per 100 grams can go to237 kcal, twice the calories of rice and more than four times the calories of a steamed sweet potato. Then again, baked sweet potatoes calories will go to90 caloriesCalories per 100 grams, baked sweet potato chips283 caloriesPer one hundred grams.

If you combine sweet potatoes with other low-calorie foods, such as oats, and make sweet potato oatmeal porridge according to the ratio of water: oats: sweet potatoes, 20:10:1, then the calories will be even lower, per 100 grams only.31 calories。

concluding remarks

Overall, sweet potatoes have low-calorie, high satiety and low GI properties, which make them a great source of staple food for weight loss meals. And when we ate a lot of sweet potatoes as kids, we were still fat, actually because we ate too much.

Also, it is best to combine exercise with diet control for more efficient fat loss.

Thanks for reading, and if you have any questions, feel free to leave a comment and I'll do my best to answer them!

Note: The above data comes from Mint Health.

Thanks for the invitation.

Talking about sweet potatoes again, "sweet potatoes to lose weight" has become a popular trend, but a lot of friends use sweet potatoes as a staple food for weight loss instead of getting fat, which in the end is how it happened? Then we will come back to discuss the issue of sweet potato weight loss carefully.

Sweet potato itself doesn't really have any fat-burning effect, it's also rich in sugar because of its high starch content (starch/carbohydrates eventually break down into glucose), and if you eat too much of it, it's properly fattening (excess glucose eventually gets synthesized into fat and hoarded), so why on earth would it be suitable to be used for weight loss?Because it is basically consumed without processing and comes with rich dietary fiber, it provides more dietary fiber, smoothes blood sugar, and provides a sense of satiety than the fine grains we usually eat.

Sweet potatoes and white rice, delicate wheat flour made of pasta is different, we usually eat these fine grains are highly processed, which the loss of dietary fiber is more, but also the loss of some minerals, vitamins and other ingredients. ButSweet potatoes don't have to be processed, basically.Pulled up from the ground, roasted and cooked and ready to eat.It retains more minerals, vitamins, and is rich in dietary fiber.

Dietary fiber is a component that cannot be digested and absorbed by the stomach and intestines, but its journey in the stomach and intestines can bring us a lot of benefits. It is not conducive to digestion, so it can stimulate more active peristalsis in the stomach and intestines, and it has the characteristic of branching, which can bring out some debris in the dead space of the stomach and intestines, and therefore has acure constipation with laxativesThe effect of the Dietary FiberIt also has a beneficial effect on the intestinal microfloraThe other most noteworthy thing is thatIt slows down the digestion of food.. Slower digestion of food means weCan more slowly absorb fat, cholesterol, sugar (will also inhibit the absorption of some of these substances), can smooth postprandial blood glucose, smooth blood lipids, can slow down the speed of gastric emptying of food, improve the sense of satiety, avoiding us to go for some extra snacks. Therefore, dietary fiber is a very beneficial substance for weight loss, and it just so happens that sweet potatoes do just that.

We useWhen sweet potatoes are used for weight loss they are usually used as a staple instead of a fine grain.It is richer in dietary fiber, minerals and vitamins than fine grains, and is able to smooth postprandial blood sugar, improve satiety, and is more conducive to weight loss.But after all, sweet potatoes are also rich in starch, so it is best not to eat too much, a meal of half a large sweet potato is enough. If sweet potatoes are used as other dishes, it is best to reduce the amount of the corresponding staple food!, or else you may not achieve better weight loss results either.

Cooking sweet potatoes is also suitable with light techniques, such as steaming, boiling, dry grilling and other methods are most suitable, do not use deep-fried, barbecue and other ways to eat!In fact, there are a lot of potatoes other than sweet potatoes that are good to use as a staple food when losing weight, such as sweet potatoes. In fact, in addition to sweet potatoes, there are many other potatoes that are good for weight loss and used as a staple food, such asPotatoes, yams, purple potatoes, etc., The starch content percentage in these potatoes is not as high as in fine grains, but the protein, and other nutrients are elevated, which is good for weight loss.

Sweet potatoes as a starchy staple eaten in moderation instead of refined rice and white flour (roughly 200 grams or so) is possible to lose fat, provided that the basal metabolism throughout the day is not exceeded.

However, it is not advisable to consume a single food for a long period of time, not only sweet potatoes and purple potatoes, but also other starchy staples, including corn, potatoes, pumpkin, yam, lotus root and so on.As the staple portion of a fat loss meal it is still important to occasionally eat it with or instead of rice (mixed rice, white rice).

First of all, potatoes such coarse grains contain starch and white flour and white rice such fine grains contain starch is not the same, in general terms, the former is "slow carbon", the latter is "fast carbon".

It's all starch, butThe starch in fine grains is rapidly converted to glucose in the body thereby raising blood sugar, and a rapid rise in blood sugar is detrimental to fat loss.And it's not very friendly to diabetics in terms of stabilizing their blood sugar.

而The starch in coarse grains is slowly converted and absorbed in the body before it is finally converted into glucose to be utilized, and the starch in coarse grains is slowly converted into glucose to be utilized in the body.This process is very slow, the first ensures the stabilization of blood sugar, the second slows down the rate of gastric emptying so coarse grains are very satiating.

Furthermore, the nutritional content of coarse grains is much higher and more comprehensive than fine grains, which have only a small amount of proteins, vitamins and other substances in addition to a large amount of starch, while theRoughage is rich in high fiber, amino acids and minerals and vitamins in addition to starch. So from these two points it is good for fat loss.

for what reason?Should not be consumed in a single serving for a long period of time？

A lot of pots and pans who want to lose fat will have a mentality: what is helpful for fat loss, so long-term only eat that kind of thing. Including a lot of older people are also that kind of psychology, heard that it is helpful for sugar control, lower blood fat, and began to stock up at home.

But the truth is whether it's fat loss or sugar control, roughage is great, butA food's strengths are often also its weaknesses.

Roughage is resistant to digestion and satiety, which means that it is a burden for people with a bad stomach (long term eating), and may not be a big problem for people with a healthy stomach, butIt is not suitable for long-term consumption by those with poor stomach and intestines.

And if you are in a potty that is eating fat loss meals, if you consume a single potato as a staple food without interruption, there areIt may cause insufficient intake of carbohydrates, resulting in poor mental state or irritability such as symptoms, but also because of the long period of time can not eat rice and noodles and can not control overeating instead of conducive to fat loss.

So eat roughage along with or every few days have a meal of fine grains. Ease the discomfort and satisfy the need for carbohydrates under the control of the amount of intake will not have to worry too much.

Sweet potato energy source starch content in about 20%, with rice, noodles, 75% of the content than, reduce 2 times, although the taste is very sweet, in fact, energy is much lower than rice and noodles (less than 1/3 of the energy of rice and noodles); sweet potato is rich in dietary fiber, almost zero fat and zero cholesterol, a strong sense of satiety, with the same volume and rice than, "energy dry goods" Less; at the same time lower glycemic index, low glycemic response, but also rich in potassium, vitamin C and carotene and other nutrients, nutrient density is higher than white rice, conducive to the body's metabolism, the three highs are favorable, is ideal nutrition and weight loss of staple food substitutes. That is, sweet potato itself is a healthy diet food.

So why do sweet potatoes go hand in hand with fattening foods?

It's because of our eating habits or the way we cook that we have "transformed" him.

1. Sweet potatoes with meals

Sweet potato low energy, is relatively high energy staple food, it is after all a staple food, the same 100g energy and rice energy close (100g sweet potato energy 99 kcal, 100g steamed rice 116 kcal), if we will sweet potato as a meal to eat (between meals plus baked sweet potatoes, about 200g), the equivalent of an increase in the energy intake of 3 two (150g) of rice, of course, will be fattening.

2. Dried sweet potato snacks

Dried sweet potatoes, because of the dehydrating effect, 100g of energy is comparable to an equivalent amount of rice, energy in the 340 kcal or so (more than three times as much as fresh sweet potatoes), and sweet potatoes as a snack, often once eaten can not be stopped, inadvertently increased energy intake, adding insult to injury!

3.A fascinating way to eat--Sweet potatoes with oil, with sweets

For example, sweet potatoes with condensed milk, pulling sweet potatoes, deep-fried sweet potato cake, mixed with oil and sugar sweet potato puree, etc., with the energy big sugar and oil to join, that energy properly burst ah! Fattening is not negotiable, because sugar and oil can make such sweet potato food energy instantly doubled several times.

Sweet Potato Eating for Weight Loss

1. Substitute delicate staple foods

Replacing a high energy, delicate staple with a low energy sweet potato is less energy for the same volume. Substitute portion size according to your acceptance level, partial or full substitution is acceptable. For example, steamed sweet potatoes, oil-free baked sweet potatoes, sweet potato porridge, sweet potato rice, etc.

2. Plain sweet potatoes, avoid adding oil and sugar to them

Do not add extra oil and sugar, and avoid processing methods such as deep-frying, pan-frying, oil baking and plucking. Eat plain, natural, and minimally processed sweet potatoes. For mashed sweet potatoes, adding mayonnaise, salsa or cheese can significantly increase energy.

3. Matching high protein food and vegetables and fruits

Sweet potatoes or mashed sweet potatoes can be paired with high protein foods and a moderate amount of fruits and vegetables, that is, can be flavored, but also more nutritious weight loss diet with more satiety, very recommended!

4. People with poor gastrointestinal function do not eat sweet potatoes on an empty stomach

The way for people with a weak stomach to avoid the bloated feeling after eating sweet potatoes, or a less comfortable feeling in the stomach, is to not eat sweet potatoes on an empty stomach.

Specific operation: cook the right amount of sweet potatoes in rice porridge, or cut into cubes and steam with rice, eat two mouthfuls of porridge or rice, and then eat a bite of sweet potato pieces.

Author's introduction: He Li, supervisor nurse of Sichuan Civil Rehabilitation Hospital, clinical dietitian, senior skill public dietitian, member of Chinese Nutrition Society, member of Sichuan Nutrition Society, and the fifth student of Wang Xingguo Nutritional Special Training Class.

Nutritionist Sugar to answer this question, Sugar believes that the correct consumption of sweet potatoes is helpful for weight loss. Because sweet potatoes are high in dietary fiber and low in fat, they can provide a better sense of satiety while allowing people to consume fewer calories. Sweet potatoes are also rich in resistant starch, which helps regulate blood sugar and blood lipids. There are white and yellow sweet potatoes, and the yellow ones are rich in lutein, which has a higher nutritional value.

Why do some people find sweet potatoes fattening?

It is mainly because of the wrong way of eating. Some people eat sweet potatoes as a vegetable, without subtracting the corresponding amount of staple food, resulting in excessive calorie intake. Then is the cooking method is not right, such as fried sweet potatoes, stewed sweet potatoes, etc., so eat although very delicious, but will greatly enhance the sweet potato calories.

How to eat sweet potatoes for better weight loss?

It is recommended to use sweet potatoes instead of staple food, or mix sweet potatoes into staple food, such as making sweet potato rice, sweet potato porridge, sweet potato noodles, etc., which can enhance the sense of satiety while reducing calories.

Eating sweet potatoes can be combined with vegetables and high-protein foods, such as lean meat, fish and shrimp, milk and eggs, etc., to play a complementary role in nutrition. However, it must be noted that sweet potatoes can not eat more, eat more easily heartburn, acid reflux, it is recommended that the daily consumption of no more than 200 grams. Have gastric ulcers, gastric acid secretion of people to eat less sweet potatoes, especially do not eat sweet potatoes on an empty stomach. I hope this answer can help you, remember to praise oh! Your encouragement is our greatest motivation!

I am a longtime gastroenterologist, and if you are interested in my medical science.Please click on the top right corner to follow.Thank you!

Is eating sweet potatoes fattening or losing weight? Sweet potatoes belong tolow-fat foodIt contains just a quarter of the calories of rice and is high inDietary fiber and resistant starchBoth elements are capable of producing a feeling of satiety, which reduces the amount of food eaten, so that the intake of calories is naturally less.

In addition, the food fiber contained in sweet potatoes has the effect of stimulating the intestines and stomach and promoting defecation. Therefore, reasonable consumption of sweet potatoes can play a certain weight loss effect.

The Dietary Guidelines for Chinese Residents recommend eating 50-100g of potatoes per day.Well, if people who are losing weight take sweet potatoes as a diet meal, eating right is losing weight and eating wrong is gaining weight.

First, eat the right sweet potato you can lose weight

1, weight loss meals, sweet potatoes instead of staple food

Sweet potatoes are high in starch, which also provides carbohydrates, and low in fat and protein, so eat sweet potatoes as a staple for weight loss meals and reduce the amount of other staple foods.

2, weight loss sweet potato is best steamed or boiled.

Sweet potatoes steamed or boiled can be eaten with a little more moisture, sweetness slightly diluted, can also be less choking, blood sugar rise is not so fast.

Second, sweet potatoes eat wrong will gain weight

1, the amount of uncontrolled, but also eat more staple food.

If you eat a piece of sweet potato, can have 100g, but also ate a bowl of rice, and then eat vegetables, the energy is certainly not reduced ah! In this way the intake of super, certainly is gaining weight.

2. Cooking in the wrong way.

Some people eat sweet potatoes, is to choose to pull the groundnut kind of form, high energy sweetness, how can lose weight? There are also baked sweet potatoes, more dry, less water, high sweetness, satiety is not strong, you will eat more, that also can not lose weight.

Warm Tip:

Some people who suffer from stomach problems would do well to watch the amount of sweet potatoes they consume. Sweet potatoes produce a substance called monooxygenase when it enters the body. This enzyme tends to produce carbon dioxide in the human body, which can cause a person to hit theHiccups, bloating and smelly farts can also stimulate the stomach of patients with stomach problems, producing more stomach acid, which can aggravate the condition of patients with stomach problems, especially those who suffer from gastric ulcers and have too much acid in their stomachs must be careful!, the way to consume sweet potatoes. When consuming sweet potatoes, you can consume them with some other substances.

So on the whole, the sweet potato as a diet meal to eat is conducive to weight loss, if you find yourself after the consumption of sweet potatoes and also gain weight, you have to look at the way to eat is correct.

If my answer is helpful to you, welcome to forward the praise, have doubts can leave a message in the comments area, weekdays will be regularly shared health knowledge, welcome to pay attention to the headline "Mr. He said gastrointestinal" ~ thank you.

It's perfectly fine to make sweet potatoes a staple for breakfast or dinner when you're on a diet, and there's no need to worry about the calories and sugars in sweet potatoes.

Do sweet potatoes really gain weight?

Most, especially young people under 40, are concerned that sweet potatoes gain weight when used as a staple food when dieting, probably based mainly on their higher calorie, starch and carbohydrate content. It depends on how you compare it. If you compare sweet potatoes or products with vegetables, their calorie and carbohydrate content is obviously higher than most vegetables, and what about making it a staple food compared with refined rice and flour? Made of rice calories for 116kcal, sugar for 25.9 grams, noodles, steamed bread, not to mention high; and sweet potato calories for 102kcaI, sugar for 24.7 grams. 50 years of age or more out of the countryside should remember the childhood of the sweet potatoes as grain to eat the years, there is the stomach to eat bad, but did not eat fat, right?

Of course there is one situation where sweet potatoes can grow meat, and that is when they are often made into snacks or side dishes. For example, French fries, fried sweet potato chips, rattling sweet potatoes, sweet potato vermicelli, and all kinds of sweet potato manufactured products. And is there any reason to worry about it when it's made as a main meal and timed when you're on a diet?

Benefits of sweet potatoes as a diet staple

1, sweet potato fat content is almost negligible, protein is not high, but must amino acids are more appropriate, is a high-quality source of protein, the source of its calories is mainly in the sugar, but eating 100 grams of sweet potatoes is only equivalent to 62.4 grams of rice, and the glycemic index is not high (55). It is more suitable for consumption when losing weight.

2, sweet potatoes are rich in dietary fiber, satiety is strong, is conducive to reducing the amount of food, especially suitable for weight loss when the dinner staple.

3, sweet potato in the rich semi-fiber, pectin can not only affect the absorption of fat in the intestinal tract, but also can use the semi-fiber oil absorption and pectin adhesion adhesion part of the oil not absorbed along with the rise of feces together with the discharge of the body. At the same time viscous fiber, pectin can slow down the absorption of sugar, thus preventing the rapid rise of blood sugar after meals, the metabolism of amino acids also have some help.

caveat

1, in the weight loss, to steam sweet potatoes or dinner without staple food, the sweet potato cut into pieces into the porridge is more appropriate.

2, eat sweet potatoes must be regular quantitative, not as a snack or meal consumption. Sweet potatoes are easy to produce flatulence, stomach function is not good people eat less or eat with caution.

Conclusion: According to the sweet potato's total calorie and its three major calorie-producing nutrients distribution, as a weight loss breakfast or dinner staple food, fully in line with the caloric control of weight loss and nutrient distribution of the proportion and supply principle. It should be considered a good diet food.