Does the high calorie content of sweet potatoes really cause weight gain?

Many people will taste the high sugar content in sweet potatoes when eating them. The sweetness of sweet potatoes is also very strong, so some people worry that the high calories in sweet potatoes will make them fat. In fact, the calories in sweet potatoes are very low. Sweet potatoes have weight loss effects and can increase satiety. They are ideal weight loss food. Many friends who are losing weight will choose to eat sweet potatoes. This is a good health food with high nutritional value.

Nutrition Information

Nutrient content (per 100g)Nutrient content (per 100g)

Calories (kcal) 102.00 Carbohydrates (g) 23.10

Fat (g) 0.20 Protein (g) 1.10

Fiber (g) 1.60 Vitamin A (μg) 125.00

1. Sweet potatoes have weight loss effects

1. Sweet potatoes are low in calories and quite filling

Whether used as a staple food or a side dish, it is a good weight loss food. Don’t assume that sweet potatoes are high in sugar just because they are sweet! Let’s take a look at the nutritional table of sweet potatoes. Every 100 grams of sweet potato contains only 0.2 grams of fat, which is 1/4 of rice. Therefore, sweet potato is a leader among low-calorie, low-fat foods. In addition, sweet potatoes contain balanced nutrients. Such as vitamins A, B, C, cellulose and more than 10 trace elements such as potassium, iron, and copper. Among them, cellulose can stimulate intestinal peristalsis and promote smooth excretion. At the same time, because the fiber structure cannot be absorbed in the intestine, it has the special function of preventing carbohydrates from turning into fat. In particular, it is rich in lysine, while the rice and flour we usually eat lack lysine. Therefore, nutritionists call sweet potatoes the most nutritionally balanced health food, and also the most ideal and inexpensive weight loss food.

2. Sweet potatoes are rich in sugar, protein, cellulose and multiple vitamins.

Among them, beta-carotene, vitamin E and vitamin C are particularly abundant. In particular, sweet potatoes are rich in lysine, while rice and flour lack lysine. Eating sweet potatoes together with rice and flour can provide a more comprehensive protein supplement. In terms of overall nutrition, sweet potatoes are the best among grains and vegetables. Europeans and Americans praise it as the "second bread", scientists from the former Soviet Union say it is the "space food" of the future, and the French call it a well-deserved "high-end health food."

3. Lysine in sweet potatoes

It contains much higher levels of carotene than rice and white flour, and is also very rich in carotene, which can promote the normal maturation of epithelial cells, inhibit abnormal differentiation of epithelial cells, eliminate carcinogenic oxygen free radicals, prevent carcinogens from combining with proteins in the cell nucleus, and promote the enhancement of human immunity.

4. You need to be scientific when eating sweet potatoes, otherwise it will be difficult to digest .

You may also experience discomfort such as abdominal bloating, heartburn, burping, heartburn, and flatulence. Sweet potatoes must be steamed and cooked thoroughly. First, the starch cell membrane in sweet potatoes is difficult to digest without being destroyed by high temperature; second, the "gasification enzyme" in sweet potatoes will cause discomfort after eating if it is not destroyed by high temperature.

2. How to eat sweet potatoes more nutritiously ?

1. Avoid eating raw food.

In many places in the south, it is popular to eat sweet potatoes raw. Sweet potatoes contain a lot of starch, so they are difficult to digest if eaten raw, so they are best eaten cooked. High temperature heating can also make soluble fiber easier to digest (digestible food), shorten its sugar chain, and increase the sweetness of sweet potatoes.

2. Avoid eating alone .

Sweet potatoes should be eaten with other cereal (cereal) foods. If eaten alone, it will lead to unbalanced nutritional intake due to the low protein (protein food) content.

3. The traditional way of cutting sweet potatoes into pieces and cooking them into porridge with rice is actually more scientific .

Eating too much will cause flatulence, which is why many people stay away from sweet potatoes. Eating about 200 grams of sweet potatoes each time generally does not cause embarrassing gas. It can also be avoided by eating it with rice or noodles and having pickles or drinking some vegetable soup. Compared with white flesh, red flesh has higher nutritional value.

3. How to select and preserve sweet potatoes ?

When buying sweet potatoes, you should choose those with red flesh and darker color, as these sweet potatoes are richer in carotene. Sweet potatoes freeze easily and cannot be stored in the refrigerator. Sweet potatoes should be stored in a room temperature, dry environment. It is best to dry them in the sun before storage to remove moisture.