Sweet potatoes are a delicious food loved by many. Many people wonder, "Does eating sweet potatoes cause weight gain?"
Does eating sweet potatoes cause weight gain?
An article on the Medlatec General Hospital website, with medical consultation from Dr. Duong Ngoc Van, states that eating sweet potatoes correctly can be very effective for weight loss.
Here are the reasons why sweet potatoes are an effective addition to a weight-loss diet:
Low glycemic index
Sweet potatoes have a relatively low glycemic index of around 50. This index helps the digestive system easily absorb nutrients, keeps blood sugar and insulin levels stable, and supports effective weight loss.
In addition, many researchers point out that foods with a low glycemic index tend to curb appetite and help you feel full for longer.
Low in calories yet still nutritious.
Sweet potatoes are a highly nutritious food, containing protein, lipids, vitamins, fiber, and other minerals. Therefore, when eating sweet potatoes for weight loss, you don't need to worry about nutritional deficiencies.
Despite being nutritious, sweet potatoes are quite low in calories, with only 85 calories per 100g. Therefore, sweet potatoes are a popular choice for many women when choosing a diet plan for weight loss.
Furthermore, if you choose orange potatoes for weight loss, they also offer health benefits. This type of potato is known to contain a lot of beta-carotene, which helps improve eyesight and prevent cancer.
Purple sweet potatoes are rich in anthocyanin pigments. These compounds act as antioxidants, helping to boost immunity and reduce inflammation. The anthocyanin content in purple sweet potatoes is three times higher than that in blueberries of the same weight.
Sweet potatoes are very effective for weight loss.
High in fiber
Sweet potatoes are quite rich in fiber. Fiber is known to play an important role in weight loss; it works by forming a gel-like layer inside the stomach, helping you feel full and preventing overeating.
At the same time, this soluble fiber has the ability to limit the body's absorption of fat. Furthermore, fiber supports the production of beneficial bacteria, stimulates metabolism, aids digestion, and thus helps with effective weight loss.
high water content
Sweet potatoes are effective for weight loss partly because of their high water content. In particular, when combined with fiber, they help you feel full longer, reducing cravings.
At the same time, this water will rehydrate the cells and support metabolic processes. As a result, it limits fat accumulation in the body, balances pH levels, and eliminates harmful substances.
The best time to eat sweet potatoes for effective weight loss.
If you want to eat sweet potatoes for weight loss, you need to pay attention to eating them at the right times:
Eat it for breakfast.
Instead of eating noodles or pho every morning, you can replenish your energy with a sweet potato. It's that simple, and this method is four times more effective for weight loss than the usual approach.
You can also lose weight with sweet potatoes by eating them with yogurt or adding some green vegetables to your breakfast. This will ensure you have enough energy to work.
Eating sweet potatoes for lunch can help with weight loss.
The most effective way to eat sweet potatoes for weight loss is at lunchtime. After eating, it takes 4-5 hours for the calcium in sweet potatoes to be absorbed into the body. Sunlight between 2 and 5 PM particularly affects the calcium absorption process.
Additionally, you can eat a small amount of sweet potato before dinner to reduce your overall food intake.
Things to note when eating sweet potatoes for weight loss.
Eating sweet potatoes for weight loss doesn't mean you should replace rice with sweet potatoes to speed up the weight loss process.
Losing weight with sweet potatoes still requires ensuring adequate intake of other nutrients. This method of weight loss using sweet potatoes needs to be followed according to certain principles.
Instead of eating 1 to 2 cups of rice a day, replace it with 1 to 2 sweet potatoes to reduce your calorie intake by about 20-25%. For overweight or obese individuals, replacing a portion of rice with sweet potatoes will help reduce energy intake without disrupting eating habits.
In general, sweet potatoes are very healthy and suitable for a healthy diet when prepared in nutritious ways. However, depending on dietary preferences and health conditions, each person should choose foods that suit them, either freely according to taste or by alternating their consumption.
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