However, many people worry that eating sweet potatoes regularly can cause the body to lack protein, leading to muscle mass decline. According to nutrition experts, the problem is not with sweet potatoes themselves but in the way they are eaten.
Eat sweet potatoes at the right time to preserve muscles
According to Dr. Stuart Phillips, a muscle and metabolism research expert at McMaster University (Canada), the time of starch intake greatly affects muscle retention when losing weight. He believes that sweet potatoes should be eaten at breakfast or lunch, or after exercise, when the body needs glycogen to restore muscle. Eating sweet potatoes late at night, with little exercise, easily causes excess energy to turn into fat.
Combining sweet potatoes with quality protein sources
A common mistake is to only eat sweet potatoes instead of main meals. This helps reduce calories quickly but causes the body to lack protein, a key factor to maintain muscle mass. American nutritionist Dr. Layne Norton emphasized: "Losing weight without enough protein is almost certain to lose muscle. Therefore, sweet potatoes should be eaten with eggs, chicken breasts, fish, tofu or Greek yogurt to balance nutrition.
Prioritize processing methods that minimize blood sugar spikes
Boiled or steamed sweet potatoes help retain fiber, slowing down the absorption of sugar into the blood. Meanwhile, grilled or ground sweet potatoes have a higher glycemic index, easily causing insulin increase, a disadvantage for fat reduction. According to the American Nutrition Association, stable blood sugar control is key to reducing fat without affecting muscles.
Experts recommend that sweet potatoes only promote weight loss effectiveness when placed in a balanced, adequately protein-rich diet and with endurance training. Eating correctly, sweet potatoes not only help control weight but also support maintaining a firm and healthy body.
