Sweet potatoes are a common food in life. Proper consumption can bring many benefits to the human body, but there are also many things that need attention. So what are the benefits of eating sweet potatoes for weight loss? What are the benefits of sweet potatoes for weight loss? Eating sweet potatoes can bring many benefits to the human body, and it also has good health effects and good weight loss effects. Let’s learn more about eating sweet potatoes to lose weight.
1. Enhance satiety
Sweet potatoes contain a large amount of starch and dietary fiber, which can produce a strong feeling of satiety in the stomach, which can relieve hunger and control The role of food intake, thereby helping to lose weight.
2. Promote defecation
The dietary fiber in sweet potatoes is more than double that of rice. Use sweet potatoes to replace some staple foods. A large amount of dietary fiber can absorb water in the intestines and increase the volume of feces, promoting Have a bowel movement, thereby aiding weight loss.
3. Supplementary nutrition
Sweet potatoes are rich in protein, carbohydrates and a large number of vitamins and minerals, which can provide the body with nutrients needed for metabolism and ensure the body's nutritional supply.
4. Skin beautification and slimming
The "yellow flesh" variety of sweet potatoes contains a large amount of beta-carotene, which can be turned into vitamin A in the body, thereby protecting eyesight. , regulate skin metabolism, maintain skin health and prevent obesity.
5. Things to note when eating sweet potatoes to lose weight
1. Steam sweet potatoes before eating them. The cell membrane of starch in sweet potatoes is difficult to digest without being destroyed by high temperatures. Eating raw sweet potatoes can easily cause symptoms such as bloating and gas.
2. Eat sweet potatoes with caution if you have indigestion. Sweet potatoes contain a lot of sugar and have poor intestinal digestive function, which will cause excess sugar to stay in the intestines and ferment, causing discomfort in the abdomen. Traditional Chinese medicine believes that people with dampness blocking the spleen and stomach, qi stagnation and food accumulation should eat sweet potatoes with caution.
3. Sweet potatoes and persimmons should not be eaten together. Sweet potatoes and persimmons should not be eaten at the same time within a short period of time, otherwise the sugar in the sweet potatoes will react with the tannins and pectin in the persimmons to form hard lumps, which may cause gastrointestinal bleeding or gastric ulcers in severe cases.
6. Effects of eating sweet potatoes
1. Lose weight. Will eating sweet potatoes make people gain weight? According to scientific research, eating sweet potatoes will not make people gain weight. On the contrary, sweet potatoes are an ideal weight loss food. Its calorie content is very low, much lower than ordinary rice, so you don’t have to worry about gaining weight after eating it, but it can help lose weight. Sweet potatoes also contain a substance similar to estrogen, which has a certain effect on protecting human skin and delaying aging. Therefore, many foreign women regard sweet potatoes as a beauty food.
2. Anti-cancer. The most anti-cancer nutrients in the diet are beta-carotene (vitamin A precursor), vitamin C and folic acid, and sweet potatoes are rich in all three. A small sweet potato (about 2 pounds) can provide twice the daily amount of vitamin A required by the human body, one-third of the daily amount of vitamin C and about 50 micrograms of folic acid; the dietary fiber content is higher than that of a bowl of oatmeal. . Eating sweet potatoes regularly helps maintain the body's normal folic acid levels. Low folic acid levels in the body can increase the risk of cancer. The high content of dietary fiber in sweet potatoes can promote gastrointestinal motility and prevent constipation and colorectal cancer.
3. Good for the heart. Sweet potatoes are rich in potassium, beta-carotene, folic acid, vitamin C and vitamin B6, all of which help prevent cardiovascular disease. Potassium helps maintain fluid and electrolyte balance in the body's cells, maintaining normal blood pressure and heart function.
Beta-carotene and vitamin C can resist lipid oxidation and prevent atherosclerosis. Supplementing folic acid and vitamin B6 can help reduce blood homocysteine ??levels, which can damage arteries and is an independent risk factor for cardiovascular disease.
4. The function of regulating blood sugar. The dietary fiber contained in sweet potatoes is very beneficial to promoting intestinal peristalsis and preventing constipation. It can also delay the rise in blood sugar after meals. The selenium in sweet potatoes can help regulate blood sugar.
5. Anti-diabetic effect. Japanese researchers found that insulin levels in the blood of diabetic obese rats decreased by 26% and 60% respectively after eating white sweet potatoes for 4 weeks and 6 weeks. They also found that sweet potatoes can effectively inhibit the increase in blood sugar levels in diabetic obese rats after oral glucose administration. High; eating sweet potatoes can also reduce the levels of triglycerides and free fatty acids in diabetic rats.