In conclusion, although sweet potatoes
are rich in dietary fiber
and contain various other nutrients,
they’re not necessarily a food you can consume in large amounts solely for weight loss purposes
(Mr. Son appears) Hello, I’m Sejong Son, a nutritionist
For those on a diet,
have you ever heard of "CSV"?
It stands for Chicken, Sweet potato, and Vegetables
It's C, S, V
These three are so essential in a diet meal plan
that people believe eating a lot of them won’t lead to weight gain
But when it comes to sweet potatoes,
(Sweet potatoes are totally diet food!) some say they're a diet food
(No! They make you gain weight!) while others argue that eating too many
can actually cause weight gain
(Today's topic: sweet potato) I’ll clarify that for you now
(Healthckers)
Sweet potatoes are well-known as a diet food
because they’re filling and high in fiber
However, depending on
how you eat them,
(Depending on how they're consumed, can pose health risk) they can actually be harmful to both your diet and health
Nutritionally, the glycemic index (GI) of sweet potatoes varies significantly depending on the cooking method
According to data from the Korean Nutrition Society
raw sweet potatoes have a GI of 55, which is moderate
On the other hand, steamed sweet potatoes can go up to 70
and baked sweet potatoes can rise as high as 90
To give you a comparison
white rice, which is often advised
against in diets for its high GI, has a GI of 92
while ramen sits at 73
This shows how high the GI
of baked sweet potatoes can get
(High carbohydrate content root vegetables) Interestingly, root vegetables like sweet potatoes and potatoes
contain high amounts of carbohydrates
(When heated, they become more sugary) So, the more you cook or bake them,
they become glycosylated, drifting further away from being diet-friendly
In conclusion, while sweet potatoes
are rich in dietary fiber
and other nutrients,
they’re not a food you should consume in large quantities just for dieting purposes
So, if you want to
include sweet potatoes in your diet
what’s the best way?
Although raw sweet potatoes
have a relatively lower GI and calorie count
eating them raw can be hard to digest
and they’re not very tasty, are they?
Typically, you can have one steamed sweet potato as a snack
or if you’re having it as a meal replacement, around one or two steamed sweet potatoes
Chicken breast or
hard-boiled eggs should be eaten together, and
make sure to add vegetables for a balanced meal
When eating sweet potatoes,
here's something important to note:
(Avoid dried sweet potato chips) Never eat dried sweet potato chips
Usually, per 100g of sweet potato
the calorie content is 86kcal
with 20g of carbohydrates
dried sweet potato chips contain 325kcal per 100g
and 75.9g of carbohydrates - much higher numbers
Consider that one bowl of white rice is 270kcal
with about 61g of carbohydrates
So one sweet potato
contains more than a bowl of rice
(No wonder dried sweet potato chips are delicious) There's a reason why dried sweet potato chips taste so sweet!
Sweet potatoes can make you gain weight
There are three main types:
chestnut, pumpkin, and purple sweet potatoes
Each has
different nutrients
First, chestnut sweet potatoes are
dry
and starchy
(Named for their chestnut-like taste) They got their name because they taste similar to chestnuts
They're high in potassium, good for blood pressure
Pumpkin sweet potatoes are yellow
They have a soft, moist texture
(High sweetness, delicious in any cooking method) They're sweeter than chestnut sweet potatoes
tasty raw, steamed, or baked
They're richest in beta-carotene
which fights cancer cells
Last, purple sweet potatoes have
purple flesh
and less sweetness
That's why, rather than eating them raw, they're often used in cooked dishes
They're also commonly used
as natural food coloring
They're rich in anthocyanin
an antioxidant that removes free radicals
and keeps blood vessels healthy
Since each variety has different nutrients
Instead of sticking to just one type
try eating a variety of them
for balanced nutrition
Warning for these people!
While sweet potatoes are healthy
when eaten in moderation
some people need to be careful
(Oxalates, formed by oxalic acid binding with minerals like calcium,) They contain oxalates
(can cause kidney stones and organ damage if not excreted) You have to be careful if you have a risk of getting kidney stones
Because it’s high in carbohydrates
Those with diabetes who need to take care of their blood sugar should also be careful
Also, sweet potatoes are high in potassium
So those who have kidney problems, and others
That need low potassium diets should not eat them
In addition, they are rich in dietary fiber
Please note that people with digestive problems
may develop digestive problems
And another thing!
(Sweet potatoes which are often eaten with milk) There are lots of people that eat sweet potatoes
with milk
(sweet potato & milk are opposites) But actually, sweet potatoes and milk are the worst combination
Sweet potatoes have a lot of fiber
which makes them last a long time in the stomach
And when mixed with milk
Indigestion and gastrointestinal disturbances
can occur
(Purple sweet potatoes and milk are especially the worst) Especially, I don't recommend eating purple sweet potatoes and milk together
It’s because inside purple sweet potatoes
there is anthocyanin
Anthocyanin is an antioxidant that keeps our body healthy
When combined with calcium in milk
It cannot be absorbed properly into the body
And is discharged out of the body as it is
So it should be eating with caution
(Kimchi is the perfect combination with sweet potatoes) Whereas, kimchi goes well with sweet potatoes
Firstly, the sweet-tasting potato
With the salty and tangy kimchi
taste great together as well
The organic acids and lactobacilli in kimchi
help digest the fiber in sweet potatoes
which eases the stomach
Conversely, the potassium in sweet potatoes helps to flush out the sodium from kimchi
Making them complementary to each other
(Mr. Son's Sweet Potato Tips Cooking methods can increase calories and sugar content)
(Steamed sweet potatoes: Mr. Son's recommended diet food!)
(Best combination: kimchi / Worst combination: milk)
(High in potassium, so be cautious if on a low-potassium diet)
(Those at risk for kidney stones or diabetes, take caution!)
(Healthckers)
Today we looked at sweet potatoes
How was it?
Sweet potatoes, along with potatoes are a representative sourced crop
When rice was scarce
it helped fill stomachs
And was one was the healthy foods
In particular, the abundant amount of carbohydrates in sweet potatoes
Are low in calories and digested slowly
Keeping one feel satisfied for a long time
(Calories vary depending on the recipe) However, depending on the recipe, the calorie or sugar content may actually be higher
So, it might not be suitable for the diet
Simply, eating too much
can lead to weight gain
Even the healthiest foods
can be harmful if consumed in large amounts
It’s important to eat them in moderation
(Leave comments if you have any question!) Based on what we learned today, I hope you enjoy sweet potatoes properly
and maintain a healthy diet
Then see you next time!
(Healthckers)