In cold weather, roasted sweet potatoes become the most popular street food. Sweet potatoes are rich in nutrients and have the effects of nourishing qi, promoting body fluid production, strengthening the spleen and stomach, and relieving constipation. They are also an ideal food for weight loss. They can be eaten as a staple food or used in cooking, and are popular among people who want to lose weight. So, is it good to eat sweet potatoes on an empty stomach in the morning?
The health benefits of sweet potatoes
Weight loss
Sweet potatoes are rich in dietary fiber, potassium, iron, and vitamin B6, and they have low calories. They have a strong satiating effect, making them a good low-fat and low-calorie food. Using sweet potatoes as the main food can effectively reduce the intake of other foods, thereby achieving the goal of weight loss. Moreover, the dietary fiber can clear waste and toxins from the intestines, thus relieving constipation.
Preventing the flu
Sweet potatoes are the best source of beta-carotene, which helps the body produce enough white blood cells to fight against flu viruses. In addition, the rich vitamin C content in sweet potatoes can effectively enhance the body's immune system.
Aiding in blood pressure reduction
The blood pressure-lowering effect of sweet potatoes is mainly attributed to their sufficient potassium content. Potassium and sodium are important elements that affect blood pressure. Adequate intake of potassium helps the body eliminate excess sodium, maintain the balance of potassium and sodium in the body, and thus lower blood pressure.
Is it good to eat sweet potatoes on an empty stomach in the morning?
Sweet potatoes contain tannins and colloids, which can stimulate the stomach lining and increase gastric acid secretion, causing discomfort such as heartburn when consumed on an empty stomach. Moreover, sweet potatoes lack protein and lipids, so it is best to eat them with vegetables, fruits, or protein-rich foods to ensure a balanced diet.
When is the best time to eat sweet potatoes?
Sweet potatoes are best eaten at lunchtime. After eating sweet potatoes, the calcium they contain takes about four to five hours to be fully absorbed by the body. Eating sweet potatoes at lunch allows the calcium to be absorbed before dinner, without affecting the absorption of calcium from other foods during dinner.
Precautions when eating sweet potatoes
Avoid eating roasted sweet potato skins
Most roasted sweet potatoes are baked with charcoal. After being cooked, the skin is covered with black spot pathogens, which are difficult to distinguish. Therefore, special attention should be paid when eating roasted sweet potatoes. It is best not to eat sweet potatoes with black spots or burned spots to avoid poisoning. In addition, coal combustion generates harmful substances such as sulfur dioxide, which is also detrimental to health.
Avoid eating sweet potatoes raw
Raw sweet potatoes contain a lot of starch, which is difficult to digest when eaten raw. It is best to steam them before eating. Moreover, high-temperature heating can accelerate the digestion of soluble fiber in sweet potatoes, shorten the sugar chains, and increase the sweetness of sweet potatoes.
Avoid excessive consumption of sweet potatoes
Sweet potatoes contain an oxidase that produces a large amount of carbon dioxide gas in the stomach and intestines. Eating too many sweet potatoes can cause bloating, belching, flatulence, and other reactions. Excessive sugar content in sweet potatoes can also produce a large amount of gastric acid when consumed, which stimulates the contraction of the stomach, relaxes the lower esophageal sphincter, and causes stomach acid to reflux into the esophagus, leading to acid reflux. Moreover, the body cannot absorb too much sugar, and the excess sugar ferments in the intestines, causing discomfort in the stomach.
Avoid eating sweet potatoes for people with poor stomach health
The sugar in sweet potatoes produces a large amount of gastric acid in the stomach, increasing the pressure in the stomach. Eating too many sweet potatoes can stimulate ulcers or gastric mucosa, causing discomfort in the stomach. Moreover, sweet potatoes should not be eaten together with overly sweet foods because sweet potatoes themselves are already sweet. Eating other sweet foods along with sweet potatoes increases the likelihood of gastroesophageal reflux.
