I often boil potatoes and eat them instead of rice to lose weight because I think potatoes have less starch and are easier to digest. Is eating like this long-term good for my health? (Mai, 27 years old, Hanoi )
Reply:
Sweet potatoes are primarily composed of starch, with very low levels of protein and minerals. A fresh sweet potato contains 24.6% starch; 1.3% protein; 0.1% fat, vitamins B and C, and many minerals. Weight gain is due to consuming too much starch. Some types of sweet potatoes, like honey sweet potatoes, also contain a lot of sugar. Therefore, replacing rice with sweet potatoes for weight loss is unscientific . People who are inactive and consume a lot of starch are even more likely to gain weight.
People with poor digestion, who frequently experience bloating and abdominal distension, should avoid eating sweet potatoes as it can cause discomfort and indigestion. Those with kidney disease, meaning their ability to remove excess potassium is limited, should also avoid sweet potatoes.
If you want to lose weight, you should choose white sweet potatoes instead of purple or yellow ones. Boil or steam them, and limit stir-frying or deep-frying. You can reduce rice intake and eat more sweet potatoes to lose weight, but you shouldn't replace rice entirely. You should also eat more green vegetables, fruits, and protein to ensure a balanced diet.
Assoc. Prof. Dr. Nguyen Duy Thinh
Institute of Biotechnology and Food
Hanoi University of Science and Technology
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