Should I eat potatoes instead of rice to lose weight?

I often boil potatoes to eat instead of rice to lose weight because I think potatoes have less starch and are easier to metabolize. Is eating like that good for your health in the long term? (Mai, 27 years old, Hanoi )

Reply:

Sweet potatoes are mainly composed of starch, with very low protein and mineral content. A fresh sweet potato contains 24.6% starch; 1.3% protein; 0.1% fat, vitamins B, C and many minerals. Obesity is caused by eating too much starch. Some types of potatoes such as sweet potatoes also contain a lot of sugar. Therefore, eating potatoes instead of rice to lose weight is unscientific . People who exercise less and eat a lot of starch are more likely to gain weight.

People with poor digestive systems, often have bloating and flatulence, eating a lot of sweet potatoes can easily cause bloating and discomfort, which is not good for digestion. People with kidney disease, meaning the body's ability to eliminate excess potassium is limited, should also not eat sweet potatoes.

If you want to lose weight, you should choose white sweet potatoes, instead of purple or yellow potatoes. You should boil or steam them, limit stir-frying or frying. You can reduce rice and eat potatoes to lose weight, but you should not replace them completely. You should eat more green vegetables, fruits, and protein to ensure a balanced diet.

Associate Professor, Dr. Nguyen Duy Thinh
Institute of Biotechnology and Food
Hanoi University of Science and Technology

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