Surprising things happen to your body when you eat sweet potatoes in the morning

Eating sweet potatoes to lose weight or gain weight?

According to Dr. Pham Viet Hoang, former Deputy Director of Tue Tinh Hospital, Hanoi, sweet potatoes are considered a golden food to help you lose weight. 100 grams of sweet potatoes contain 86 calories. An average sweet potato contains about 180-200 calories.

Sweet potatoes are one of the good carbs. They are considered “slow digesting” and help the body stay full longer. In addition, sweet potatoes do not contain cholesterol and help the body burn fat very well.

What diseases can the starch in sweet potatoes help reduce the risk of?

According to Dr. Hoang, sweet potatoes contain three types of starch: fast-digesting starch, slow-digesting starch, and resistant starch. Resistant starch is starch that is not digested in the small intestine. It is fermented in the large intestine, creating short-chain fatty acids, which are a source of energy for colon cells. Therefore, sweet potato starch helps reduce the risk of colitis and infectious diarrhea.

How many sweet potatoes should I eat a day?

Choosing sweet potatoes in your daily menu can help you lose weight or maintain your ideal weight if used properly. Therefore, you should not eat too many sweet potatoes. For example, you should eat 1 sweet potato of about 200-300 grams a day.

If you want to lose weight, you can divide it into three meals instead of white rice. Eating too many sweet potatoes will make your weight loss fail because the amount of calories you take in exceeds your body's needs. In addition, eating too many sweet potatoes can cause heartburn, heartburn, and bloating.

When is the best time to eat sweet potatoes?

You should eat a sweet potato in the morning instead of rice, noodles, pho, or sticky rice. Doctor Hoang said that after waking up, you should drink a glass of warm water and eat a few slices of sweet potato. This habit will have a positive effect on the body, especially helping the digestive system work smoothly and preventing constipation.

On average, one sweet potato contains more than a quarter of the fiber needed by each person in a day. Soluble fiber absorbs water and softens waste in the intestines. Providing fiber every day helps you avoid constipation and reduces the risk of colon cancer.

Experts recommend eating sweet potatoes in the morning with whole milk or yogurt, adding cereals and green vegetables to provide all the necessary nutrients for the body.

Is it best to eat sweet potatoes boiled, steamed or baked?

According to Dr. Hoang, baked potatoes are tastier but eating too much can easily lead to weight gain, so it is best to steam or boil them. Baked sweet potatoes also have a higher GI (glycemic index), significantly increasing blood sugar compared to boiled potatoes. If you have high blood sugar, you should be careful not to choose this cooking method.

In addition, baked sweet potatoes are often made from yellow flesh, which contains high levels of vitamin A, in the form of beta-carotene. One sweet potato will provide the human body with about 1,100 mcg of this substance, while the body only needs 700-900 mcg.

Who should not eat sweet potatoes?

According to Dr. Hoang, sweet potatoes contain a lot of fiber, potassium, vitamin A, magnesium... but they are not good for people with kidney disease. Patients who eat too many sweet potatoes can cause excess potassium and lead to heart rhythm disturbances, even cardiac arrest, which is dangerous. People with high blood pressure should eat 2-3 sweet potatoes a week (about the size of a wrist).

People with digestive problems such as bloating, indigestion, and gastritis should also be careful when eating sweet potatoes. Because this tuber will increase gastric juice secretion and cause heartburn, burning in the esophagus, and uncomfortable heartburn. In particular, eating sweet potatoes on an empty stomach, in the evening, will increase the stimulation of gastric acid secretion, causing stomach pain, and worsening gastritis.

According to Vietnamnet