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In conclusion, although sweet potatoes

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 are rich in dietary fiber

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and contain various other nutrients,

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they’re not necessarily a food you can consume 
in large amounts solely for weight loss purposes

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(Mr. Son appears)
Hello, I’m Sejong Son, a nutritionist

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For those on a diet,

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have you ever heard of "CSV"?

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It stands for Chicken, Sweet potato, and Vegetables

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It's C, S, V

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These three are so essential in a diet meal plan

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that people believe eating a lot of them won’t lead to weight gain

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But when it comes to sweet potatoes,

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(Sweet potatoes are totally diet food!)
some say they're a diet food

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(No! They make you gain weight!)
while others argue that eating too many

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can actually cause weight gain

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(Today's topic: sweet potato)
I’ll clarify that for you now

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(Healthckers)

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Sweet potatoes are well-known as a diet food

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because they’re filling and high in fiber

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However, depending on

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how you eat them,

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(Depending on how they're consumed, can pose health risk)
they can actually be harmful to both your diet and health

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Nutritionally, the glycemic index (GI) of sweet potatoes varies significantly depending on the cooking method

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According to data from the Korean Nutrition Society

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 raw sweet potatoes have a GI of 55, which is moderate

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On the other hand, steamed sweet potatoes can go up to 70

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and baked sweet potatoes can rise as high as 90

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To give you a comparison

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white rice, which is often advised

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against in diets for its high GI, has a GI of 92

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while ramen sits at 73

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This shows how high the GI

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of baked sweet potatoes can get

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(High carbohydrate content root vegetables)
Interestingly, root vegetables like sweet potatoes and potatoes

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contain high amounts of carbohydrates

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(When heated, they become more sugary)
So, the more you cook or bake them,

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they become glycosylated, drifting 
further away from being diet-friendly

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In conclusion, while sweet potatoes

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are rich in dietary fiber

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and other nutrients,

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they’re not a food you should consume 
in large quantities just for dieting purposes

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So, if you want to

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include sweet potatoes in your diet

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what’s the best way?

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Although raw sweet potatoes

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have a relatively lower GI and calorie count

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eating them raw can be hard to digest

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and they’re not very tasty, are they?

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Typically, you can have one steamed sweet potato as a snack

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or if you’re having it as a meal replacement, 
around one or two steamed sweet potatoes

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Chicken breast or

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hard-boiled eggs should be eaten together, and

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make sure to add vegetables for a balanced meal

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When eating sweet potatoes,

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here's something important to note:

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(Avoid dried sweet potato chips)
Never eat dried sweet potato chips

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Usually, per 100g of sweet potato

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the calorie content is 86kcal

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with 20g of carbohydrates

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dried sweet potato chips contain 325kcal per 100g

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and 75.9g of carbohydrates - much higher numbers

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Consider that one bowl of white rice is 270kcal

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with about 61g of carbohydrates

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So one sweet potato

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contains more than a bowl of rice

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(No wonder dried sweet potato chips are delicious)
There's a reason why dried sweet potato chips taste so sweet!

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Sweet potatoes can make you gain weight

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There are three main types:

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chestnut, pumpkin, and purple sweet potatoes

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Each has

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 different nutrients

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First, chestnut sweet potatoes are

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dry

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and starchy

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(Named for their chestnut-like taste)
They got their name because they taste similar to chestnuts

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They're high in potassium, good for blood pressure

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Pumpkin sweet potatoes are yellow

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They have a soft, moist texture

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(High sweetness, delicious in any cooking method)
They're sweeter than chestnut sweet potatoes

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tasty raw, steamed, or baked

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They're richest in beta-carotene

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which fights cancer cells

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Last, purple sweet potatoes have

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purple flesh

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and less sweetness

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That's why, rather than eating them raw, 
they're often used in cooked dishes

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They're also commonly used

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as natural food coloring

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They're rich in anthocyanin

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an antioxidant that removes free radicals

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and keeps blood vessels healthy

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Since each variety has different nutrients

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Instead of sticking to just one type

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try eating a variety of them

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for balanced nutrition

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Warning for these people!

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While sweet potatoes are healthy

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when eaten in moderation

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some people need to be careful

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(Oxalates, formed by oxalic acid binding with minerals like calcium,)
They contain oxalates

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(can cause kidney stones and organ damage if not excreted)
You have to be careful if you have a risk of getting kidney stones

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Because it’s high in carbohydrates

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Those with diabetes who need to take care of 
their blood sugar should also be careful

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Also, sweet potatoes are high in potassium

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So those who have kidney problems, and others

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That need low potassium diets should not eat them

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In addition, they are rich in dietary fiber

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Please note that people with digestive problems

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may develop digestive problems

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And another thing!

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(Sweet potatoes which are often eaten with milk)
There are lots of people that eat sweet potatoes

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with milk

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(sweet potato & milk are opposites)
But actually, sweet potatoes and milk are the worst combination

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Sweet potatoes have a lot of fiber

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which makes them last a long time in the stomach

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And when mixed with milk

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 Indigestion and gastrointestinal disturbances

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can occur

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(Purple sweet potatoes and milk are especially the worst)
Especially, I don't recommend eating 
purple sweet potatoes and milk together

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It’s because inside purple sweet potatoes

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there is anthocyanin

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Anthocyanin is an antioxidant that keeps our body healthy

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When combined with calcium in milk

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It cannot be absorbed properly into the body

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And is discharged out of the body as it is

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So it should be eating with caution

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(Kimchi is the perfect combination with sweet potatoes)
Whereas, kimchi goes well with sweet potatoes

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Firstly, the sweet-tasting potato

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With the salty and tangy kimchi

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taste great together as well

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The organic acids and lactobacilli in kimchi

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help digest the fiber in sweet potatoes

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which eases the stomach

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Conversely, the potassium in sweet potatoes 
helps to flush out the sodium from kimchi

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Making them complementary to each other

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(Mr. Son's Sweet Potato Tips
Cooking methods can increase calories and sugar content)

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(Steamed sweet potatoes: Mr. Son's recommended diet food!)

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(Best combination: kimchi / Worst combination: milk)

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(High in potassium, so be cautious if on a low-potassium diet)

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(Those at risk for kidney stones or diabetes, take caution!)

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(Healthckers)

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Today we looked at sweet potatoes

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How was it?

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Sweet potatoes, along with potatoes are a representative sourced crop

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When rice was scarce

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it helped fill stomachs

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And was one was the healthy foods

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In particular, the abundant amount of carbohydrates in sweet potatoes

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Are low in calories and digested slowly

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Keeping one feel satisfied for a long time

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(Calories vary depending on the recipe)
However, depending on the recipe,
the calorie or sugar content may actually be higher

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So, it might not be suitable for the diet

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Simply, eating too much

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can lead to weight gain

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Even the healthiest foods

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can be harmful if consumed in large amounts

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It’s important to eat them in moderation

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(Leave comments if you have any question!)
Based on what we learned today, I hope you enjoy sweet potatoes properly

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and maintain a healthy diet

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Then see you next time!

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(Healthckers)

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(Healthckers)