According to Cleveland Clinic, USA, sweet potatoes are rich in fiber, especially soluble fiber, which helps slow down digestion, thereby limiting feelings of hunger and reducing the amount of food ingested during the day. Sweet potatoes also have a lower glycemic index than many refined starches, helping to stabilize blood sugar and limit fat accumulation.
Meanwhile, oats are considered weight loss "assistants" thanks to containing beta-glucan, a form of fiber that can create gel in the stomach, helping to prolong the feeling of fullness. A fiber-rich diet from whole grains like oats can support weight control and reduce the risk of long-term weight gain.
Experts recommend that sweet potatoes and oats can be combined in two simple ways.
First, eat boiled sweet potatoes in the morning with a bowl of thinly cooked oats to increase the feeling of fullness and limit snacking.
Second, mash sweet potatoes mixed with oats, add unsweetened milk and cook into porridge, a light meal rich in fiber but low in calories.
Ms. Keri Gans - author of The Small Change Diet, USA - believes that combining fiber-rich foods with slow-absorbing starch is an effective strategy to help lose weight sustainably while still ensuring energy for the body.
However, experts also note that sugar, condensed milk or high-calorie toppings should be limited when processing to achieve better weight loss results.
