One way to lose weight quickly is to consume sweet potatoes. Sweet potato benefits for weight loss are well known commonly because sweet potato has many health benefits that are useful to those of you who want to run a diet program. Read about Health Benefits of Sweet Potatoes.
The nutrition content of sweet potato!
In 100 g, sweet potatoes have several nutrients such as:
- Calories (kcal) 85
- Fat 0.1 g
- Saturated fat 0 g
- Polyunsaturated fats 0 g
- Monounsaturated fats 0 g
- Cholesterol 0 mg
- Sodium 55 mg
- Potassium 337 mg
- Total Carbohydrate 20 g
- Food fiber 3 g
- Sugar 4.2 g
- Protein 1.6 g
- Vitamin A 14,187 IU
- Vitamin C 2.4 mg
- Calcium 30 mg
- Iron 0.6 mg
- Vitamin D 0 IU
- Vitamin B6 0.2 mg
- Vitamin B12 0 μg
- Magnesium 25 mg
One of the advantages of sweet potato that is very useful to lose weight is high carbohydrate and low calorie. Because it has two of these contents, sweet potatoes can make the satiety last longer, so it can control your appetite.
In addition, the Health Benefits of Fiber in sweet potatoes also support your diet program because it has the same benefits that are to maintain a sense of satiety longer.
In addition to the above described, one of the Health Benefits of Carbohydrates in sweet potatoes is also to provide energy to the body. So, even if you run a diet program to lose weight, you still have the energy to do the activity.
Vitamin A, vitamin B6, vitamin C, iron, calcium, protein, and many more nutrient contents in sweet potato as you can see in the list above also make sweet potatoes as a healthy food for diet. Therefore, when you consume sweet potatoes for your diet, you will also get some health benefits like your blood pressure is controlled and maintain eye health.
Sweet potato benefits for weight loss!
Despite having high carbohydrates, sweet potatoes have a low glycemic index that does not quickly raise blood sugar levels. In addition to being a staple food, sweet potatoes are also often used as snacks such as fried or boiled.
Of course, the best way is processed by boiling and not too long so that the nutritional content does not change much.
- Rich in fiber
The fiber content in sweet potato makes the stomach feel full longer so it can help suppress appetite. As is known, most people fail to undergo a diet program because of the difficulty of holding the appetite due to frequent or too soon feel hungry.
Fiber is also very good for digestion so that the food eaten can be processed, absorbed, and the rest is removed properly.
- Low calorie
Low-calorie content in sweet potato is certainly very good for the diet program because of calorie is one enemy for people who are dieting.
When the stomach feels hungry and wants to eat a snack, sweet potato snack can be an option because it will not raise the number of calories in the body and can cause satiety.
- Helps control blood sugar
Sweet potatoes are also famous for its high carotenoid content that is useful for controlling blood sugar levels so that after eating sweet potatoes your blood sugar level does not rise fast.
It is also supported by the ability of sweet potato to increase the production of adiponectin hormone which is also beneficial to control blood sugar levels.
- Contains plenty of water
The high water content in sweet potatoes can make people who eat them feel full sooner so do not overeat. Because as we know most people overeat to become obese because unable to resist appetite. Therefore sweet potatoes are the right foods consumed when dieting.
Although it is a suitable food to lose weight, still must be considered how the processing of sweet potatoes before consumption. Because of the improper way of processing will not provide maximum benefits. Sweet potato should be processed by boiled or steamed so that the nutritional content does not change much.
For diet, preferably when consuming sweet potatoes, do not add additional sweeteners such as sugar because it can increase the calorific value.
- Antioxidants
Sweet potatoes that have some colors like orange or purple show that sweet potatoes have antioxidants, especially carotenoids or anthocyanins. Other antioxidants such as superoxide zinc dismutase, catalase, and sporamins can also be found in sweet potatoes.
Antioxidants act as body armor by preventing DNA mutations by harmful oxygen radicals. If the number of oxygen radicals in the body is getting smaller, it is influential to lower your stress level or inflammation. This can have an effect on your weight loss. There are so many Health Benefits of Sweet Purple Potatoes that you need to know.
- Reduce fat accumulation
A study conducted in China, conducted on a mouse showed that sweet potatoes can increase lipid profile, lose weight, lower fat accumulation, and improve kidney function optimally.
- Low LDL
A Japanese study conducted on a mouse showed that sweet potatoes were useful for lowering levels of VLDL and LDL and suppressing hunger.
How to consume sweet potato to lose weight!
There are several ways you can do to get the benefits of sweet potato to lose weight.
- Boil sweet potatoes
The first way you can do to get a healthy diet with sweet potato is by boiling it. This is the easiest way because to boil sweet potatoes you just need to takes a few steps.
First, prepare enough water into the pot, then put the sweet potato that we want to boil. After the water is boiling and the sweet potatoes look tender, remove the sweet potato and sweet potatoes ready to be consumed.
By consuming these boiled sweet potatoes, we can feel a longer satiety. This is because the carbohydrates contained in the sweet potato is a complex carbohydrate that is difficult to decompose so that it can last longer. This boiled sweet potato is suitable for consumption as a substitute for rice.
- Baked sweet potatoes
Another way is to bake sweet potatoes. Bake sweet potatoes at a temperature of about 220 degrees. After that, stand it for 10 to 20 minutes. After that, baked sweet potatoes are ready to be consumed.
- Steam sweet potatoes
One way to consume sweet potatoes when dieting is to steam them.
Prepare some sweet potatoes that have been cleaned. Then cut into several parts to be more easily consumed, then just steam sweet potato until cooked. And sweet potatoes are ready for consumption.
Steamed sweet potatoes can be a delicious snack for your consumption that can lose weight.
- Sweet potato chips
Another way a healthy diet with sweet potatoes is to make chips. How to make sweet potato chips is easy. Although the process of making sweet potato chips using oil, still sweet potato chips are much better consumed than the other chips.
- Sweet potato smoothie
Sweet potato smoothie mixed with bananas and chia seeds is another way to get the benefits of sweet potatoes to lose weight in a delicious way. This combination produces healthy proteins for the body.
- Sweet Potato Salad
Mashed sweet potatoes then add low-fat cream. You can also add vegetables or peas to produce a more delicious flavor.
Some foods that are suitable for consumption along with sweet potatoes when the diet is like:
- Vegetable
- Fruit
- Protein
- Milk
- Nuts and seeds
- Herbs and spices.
Sweet potato side effects!
Although there are health benefits, some things you need to consider when consuming sweet potatoes when the diet is like:
- Kidney Stone – The formation of kidney stones can arise because sweet potatoes have a high oxalate amount.
- Stomach Pain – Sweet potatoes have mannitol which is a certain type of sugar that can cause stomach and bloat.
- Increased Blood Glucose – Although sweet potatoes have low GI and GL, if you consume roasted sweet potatoes, this causes the GI to rise. One of the consequences is like the rise in blood sugar. So, for you, diabetics, avoid roasted sweet potato. You should know about Health Benefits of Sweet Potatoes for Diabetics.
That’s useful information about sweet potato benefits for weight loss. Please try!