Benefits of eating sweet potatoes at 4 times a day

Sweet potatoes are rich in fiber, vitamins and antioxidants and are recommended by nutritionists for regular consumption.

Sweet potatoes are a healthy afternoon snack. (Source: Pixabay)

Morning: Increase energy, stay full longer

According to American nutritionist Megan Rossi, the ideal breakfast should contain complex carbohydrates and fiber to provide sustainable energy. A boiled sweet potato (100g contains about 90 kcal) helps release energy slowly, keeps you full for a long time, limits mid-morning cravings, and supports weight loss.

Sweet potatoes also contain vitamin B6 and potassium, which support the nervous system and blood circulation. When eaten with boiled eggs or Greek yogurt, the dish helps balance the ratio of protein - starch - healthy fat.

Lunch: Reduce sweet cravings

Replacing rice with sweet potatoes for lunch is the choice of many people who want to control their weight. This tuber has a lower glycemic index (GI) than white rice, helping to stabilize blood sugar and avoid fatigue after eating.

In addition, beta-carotene in sweet potatoes is also a precursor of vitamin A that helps protect the skin from harmful UV rays when exposed to the sun. A 100g serving of sweet potatoes, 100g of chicken breast and boiled vegetables provides about 300-350 kcal, just enough to fill you up without making you feel heavy.

Afternoon: Stabilize energy, reduce stress

Sweet potatoes are a healthy afternoon snack when the body starts to feel tired. Tryptophan, an amino acid in potatoes, helps stimulate serotonin production, improving mood and reducing stress.

British nutritionist Rhiannon Lambert recommends eating half a baked or steamed sweet potato, served with green tea, to help stabilize energy, replacing cakes or sugary coffee.

Evening: Aids sleep, good for digestion

Sweet potatoes contain magnesium and potassium, two minerals that help relax muscles and the nervous system, helping you sleep better. In addition, the amount of soluble fiber supports intestinal microflora, reducing the risk of constipation.

However, experts recommend not eating too much late at night. You should only eat 50-70g of boiled sweet potatoes 2-3 hours before going to bed, combined with a glass of warm low-fat milk to avoid bloating or increased blood sugar.

Source: https://baoquocte.vn/loi-ich-an-khoai-lang-4-thoi-diem-trong-ngay-333642.html