Sweet potatoes and purple potatoes help with weight loss, and resistant starch increases satiety

[Key Points]: Which is better, sweet potato or purple sweet potato? In fact, there is not much nutritional difference between the two, and the weight loss effects are similar. Just choose according to your personal taste.

Sweet potatoes and purple potatoes are both members of the tuber family. Potatoes are often considered to be high in starch, which will be converted into more sugar when eaten, making people fat. In fact, most of the starch contained in sweet potatoes and purple sweet potatoes is resistant starch. Resistant starch is a type of dietary fiber that is difficult to digest. It stays in the stomach and intestines for a long time, gives a high sense of fullness, and can soften stools, helping to relieve constipation and aid in weight loss.

The difference between sweet potatoes and purple potatoes

Sweet potato was originally called sweet potato. The sweet potato tubers are rich in protein, starch, pectin, cellulose, amino acids, vitamins and various minerals, and contain 1.5%-5% sugar. Purple sweet potato, also known as black sweet potato, has purple to dark purple flesh and is currently very popular in the international market. It is rich in protein, 18 kinds of amino acids that are easily digested and absorbed by the human body, 8 vitamins such as vitamin A, B, C, and more than 10 natural mineral elements such as phosphorus and iron. It is an essential element for the human body to resist fatigue and replenish blood.

Like sweet potatoes, purple sweet potatoes are also rich in fiber, which can promote detoxification, improve the digestive tract environment, and prevent gastrointestinal diseases. There is not much difference in protein, sugar, etc. between sweet potatoes and purple potatoes. The only difference is their color. The purple color of purple sweet potato mainly comes from the "anthocyanin" it contains.

Is it better to eat sweet potatoes or purple potatoes for losing weight?

Which one is better for weight loss, sweet potato or purple potato? Some people choose it based on its taste, while others think that the sweeter it is, the less conducive it is to weight loss, so they choose the less sweet purple sweet potato. Purple sweet potatoes and sweet potatoes have similar nutritional value, but purple sweet potatoes contain more anthocyanins than sweet potatoes. Anthocyanin is an antioxidant that is widely found in all deep red, purple or blue vegetables and fruits.

Anthocyanins can help the human body fight free radicals and are very beneficial in preventing and treating cancer, cardiovascular diseases, etc. Therefore, in comparison, purple sweet potatoes are more anti-cancer than sweet potatoes, but in terms of weight loss, the two are on par. You can choose according to your personal preferences.

How to eat sweet potatoes and purple sweet potatoes to lose weight?

1. Control your food intake

The sugar content of sweet potatoes and purple sweet potatoes is not low, so you should control your intake when eating them. Especially people with high blood sugar should eat less. Sweet potatoes and purple sweet potatoes can be used as staple foods. If you like to eat them as dishes, you should reduce the amount of other staple foods if a meal includes sweet potatoes and purple sweet potatoes.

2. Let it cool down before eating

Sweet potatoes and purple potatoes are both starchy foods. The glycemic index of starchy foods will be affected by temperature. Starchy foods at high temperatures have a higher glycemic index than starchy foods at low temperatures. The higher the glycemic index, the easier the food is to digest, and the greater the impact on blood sugar levels. Therefore, it is not recommended to eat sweet potatoes and purple potatoes immediately after they are cooked. You can let it cool slightly before eating.

3. Eat with vegetables and fruits

Eating purple sweet potatoes and sweet potatoes as staple foods and pairing them with vegetables and fruits will have a better effect on weight loss. The calories in purple sweet potatoes and sweet potatoes are not low, but vegetables and fruits are very filling and low in calories. Eating them together can ensure richness of nutrition while reducing calorie intake.

Source: 39 Health Network www.39.net

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