Recommended 6 ways to eat sweet potatoes to lose weight without going hungry

Sweet potatoes are not a "landmine food" for weight loss! Sweet potatoes are rich in resistant starch, which cannot be digested and absorbed, and can promote the decomposition of fat after meals! Many people are afraid of getting fat and dare not eat starch, so they think sweet potatoes are also a "mine food" for weight loss. However, sweet potato is a very healthy food. Want to lose weight without going hungry? 6 recommended ways to eat sweet potatoes can help you lose weight.

Resistant starch cannot be absorbed and can promote fat burning

Resistant starch is digested relatively slowly, which can improve the problem of high blood sugar levels after meals, reduce fat accumulation, and enhance weight loss effects. Normally, after eating starch, calories will be burned, but because resistant starch cannot be digested or absorbed, the body will automatically burn fat first, while also feeling full, so you can lose weight without going hungry!

The dietary fiber content of sweet potatoes is 24 times higher than that of white rice

Common types of sweet potatoes can be divided into three types: red flesh, yellow flesh and the newly cultivated purple flesh. According to the food nutrition analysis data of the Ministry of Health and Welfare, for every 100 sweet potatoes, yellow-fleshed sweet potatoes have 107 calories, 2.4 grams of dietary fiber, and 137 international units (IU) of vitamin A; red-fleshed sweet potatoes have 115 calories, 2.4 grams of dietary fiber, and 13,436 international units of vitamin A; and purple taro-fleshed sweet potatoes have 122 calories, 2.8 grams of dietary fiber, and 0 vitamin A.

Chilled steamed and baked sweet potatoes help lose weight and avoid fried sweet potato strips

Nutritionist Cheng Hanyu said that sweet potatoes themselves are rich in resistant starch. If they are steamed or baked and then "cooled" before eating, or "chilled" before eating, the resistant starch content will be even higher. In addition, sweet potatoes are better cooked by boiling, steaming or baking. The cooking time should not be too long, and fried sweet potato strips should be avoided, otherwise you will consume more fat.

Sweet potato high fiber light diet weight loss meal uses sweet potato to replace refined starch intake

However, I still want to remind everyone that the more sweet potatoes you eat, the better. You still need to control the portion. It is recommended to replace refined starch (such as white rice) with one sweet potato per meal, which is a healthy way to lose weight. For those who like light meals, you can also use [whole-grain rice + sweet potato + a little meat floss + coriander] to make sweet potato triangular rice balls, which is a high-fiber weight-loss lunch. Eat to your heart's content and lose weight healthily!

6 Ways to Eat Sweet Potatoes for Weight Loss

Method 1: Purple Sweet Potato

You can choose purple-heart sweet potatoes, which are rich in anthocyanins. Anthocyanins can consolidate collagen and skin elastic fibers. During the weight loss process, they can maintain skin firmness and prevent sagging skin and stretch marks due to weight loss.

Method 2: Red bean and sweet potato soup

Red beans are rich in protein and anthocyanins. Protein can provide a feeling of fullness longer than starch, while sweet potatoes and red beans are both high-potassium foods, which have the effect of reducing edema!

Method 3: Sweet Potato Salad

Fats + low-GI foods + sufficient high-quality protein = a diet that prevents you from gaining weight again. It is recommended that you prepare the following ingredients and add them together to make sweet potato salad, which is a complete and balanced weight loss meal.

Ingredients required: Cut a piece of cold sweet potato into pieces, half a palm-sized piece of fried chicken, an appropriate amount of purple cabbage or red leaf lettuce, and a tablespoon of nuts.

Method 4: Sweet potato with skin

As long as the sweet potato is washed clean, you can eat it with the skin. This can increase dietary fiber intake, help excrete excess fat, and have a better weight loss effect!

Method 5: Sweet Potato Omelette

Cut the sweet potato into shreds and fry it with egg liquid into an omelet, which is very delicious. Eating sweet potatoes rich in beta-carotene with an egg (including yolk) can increase the absorption rate of carotenoids by as much as 5 times. β-carotene can prevent night blindness, dry eyes, and prevent or improve eye diseases such as retinal macular degeneration, thereby protecting the eyes.

Method 6: Sweet potato tofu

Ingredients: 50 grams of sweet potato, 45 grams of tofu, a small amount of edamame, and a small amount of carrots.

practice:

1. Wash, peel and cut the sweet potatoes into pieces. Steam the cut sweet potatoes and mash them into a paste for later use.

2. Shape the sweet potato puree and place it on top of the tofu, garnish with edamame and diced carrots, steam in an electric rice cooker or steamer for 5 minutes, drizzle with seasoning (such as soy sauce, ketchup or nut butter), and serve.

Low GI foods are less likely to cause blood sugar fluctuations, but that doesn't mean you won't gain weight.

The glycemic index (GI) of sweet potatoes is about 55. The GI value is used to detect whether the food will cause a big fluctuation in blood sugar after entering the body. If a food causes blood sugar to rise rapidly, it will prompt the body to secrete more insulin to carry the excess sugar to the cells for storage. Therefore, there is a saying that the higher the GI value of a food, the easier it is to stimulate insulin, convert calories into fat and make you fat; the lower the GI value, the less likely you are to gain weight. But in fact, if you eat too much starchy food with a low GI value, you will gain weight. If we have to say that low GI foods help with weight loss, the most we can say is that they are less likely to cause blood sugar fluctuations and therefore less likely to stimulate appetite. So be careful about the portion size when eating!