Choosing the wrong type of potato:
Many people believe that all sweet potatoes support weight loss. However, choosing the wrong type – especially sweet potatoes – can make the "fat burning" plan counterproductive.
A common mistake is to prioritize sweet potatoes in the morning because they are sweet and easy to eat. Processed sweet potatoes, especially grilled, may have a very high glycemic index (GI) (about 80–94), causing blood sugar to rise rapidly.
Purple sweet potatoes are rich in anthocyanins - substances that can help limit the formation of new fat cells and improve insulin sensitivity, helping the body metabolize energy more effectively.
To optimize weight loss, you should prioritize white sweet potatoes or purple sweet potatoes, processed by steaming/boiling.
How to prepare:
Compared to boiling/stealing, frying, stir-frying, and adding butter and sugar make the energy intake soar. Oil and fat and spices easily make "healthy" dishes a factor promoting fat accumulation.
Overcooked or grilled for too long: GI spikes
Boiled/cooked sweet potatoes can keep GI around 44 thanks to "resistant starch", helping to feel full for longer. Conversely, grilling them for a long time at high temperatures can cause the starch to quickly turn into monoglycemic acid (maltose), pushing GI very high (reported to 94), easily increasing blood sugar quickly.
Prioritize steaming/boiling (preferably boiling/boiling with the skin). If using an oil-free fried pot, it should be left low (under 150°C), do not add butter and sugar, only cook until just cooked, avoid burning.
Eating too much sweet potatoes without forgetting other groups of substances:
Eating sweet potatoes to lose weight does not mean just eating sweet potatoes and eating until full.
An average sweet potato yields about 112 calories. If you eat 3-4 sweet potatoes because you think they are "healthy", total energy may exceed expectations, making exercise work less effective.
Protein deficiency: Breakfast with only starch (although it is good starch) often makes you hungry quickly after 2 hours, easily leading to snacking.
You should apply the "food dish rule" for breakfast: 1 medium-sized sweet potato + 2 boiled eggs (or 1 piece of chicken breast) + 1 plate of green vegetables. Protein and fiber help slow down sugar absorption, increase fullness for longer, stay alert and limit midday cravings.
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