It goes without saying that protein is the most important factor in bodybuilding, but it is common knowledge among trainees that carbohydrates are equally important. Many trainees choose sweet potatoes for carbohydrate intake during weight loss, and the weight-loss effects of sweet potatoes are well recognized. In this issue, we focus on “dried sweet potatoes” made from sweet potatoes, and introduce their diet benefits, cautions for eating them, and even recommended products!
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3 Reasons Why Dried Potatoes Are Good for Diet
Basically, dieting is done while limiting calorie intake, so high-calorie foods are avoided and low-calorie foods are eaten, but dried sweet potatoes are not low-calorie foods. But what does it mean to say that they are good for dieting? Here we will pick up and explain three characteristics of dried potatoes that make them suitable for dieting.
Reasons why dried sweet potato is good for weight loss (1) “It is a low GI food and raises blood sugar levels slowly!
One of the reasons why dried taro is favored by trainers is that it has a low GI value, which is an indicator of the rise in blood glucose levels after eating. However, the GI value of dried sweet potatoes is 55, which is low enough to be classified as a low GI food, so there is little concern about this. Low GI foods are also known for their long-lasting effect on the stomach, so it is recommended to eat dried sweet potatoes as a snack after lunch and reduce the amount of food consumed at dinner to compensate.
Reason #2 why dried sweet potato is good for weight loss “It is suitable for low-fat diet because of its low fat content!
A low-fat diet is a diet in which daily fat intake is limited to 10~20% of total calories. Since this diet requires supplementation of calories with carbohydrates and protein instead of fat, low-fat dried potatoes are useful. However, dried sweet potato has a very low fat content of only 0.6g per 100g, and it is a low GI food with the same amount of carbohydrates as staple foods, so it can be eaten without hesitation while following a low-fat diet.
Reason #3 why dried sweet potato is good for weight loss: “It is rich in dietary fiber anyway! It makes you feel full and keeps you going for a long time.”
Dietary fiber can be expected to regulate the intestinal environment, help people feel full, prevent overeating, and reduce fat absorption. Therefore, with 6 grams of dietary fiber in 100 grams of dried sweet potato, it can be said that dried sweet potato is an appropriate food for dieting. According to the Dietary Reference Intakes for Japanese, the target amount of dietary fiber for an adult male is 20 grams, so eating 100 grams of dried sweet potato is enough to consume about one-third of the daily target amount. In addition, when dieting, people often limit the amount of food they eat, which can easily lead to hunger pangs.
How to do the dried sweet potato diet?
The dried sweet potato diet is easy to follow; simply eat dried sweet potatoes whenever you feel hungry, or simply replace your usual snacks with dried sweet potatoes. The key is to avoid overeating. It should also be noted that, conversely, a small amount of dried sweet potato can compensate for a certain amount of carbohydrates even if you have no appetite.
Eating too much dried sweet potato will cause you to gain weight!
The carbohydrate content of dried sweet potato is about 72g per 100g, of which 66g is sugar. The 66g of carbohydrate is almost equivalent to one rice ball, so be careful not to eat too much of it, or you will end up with an excessive intake of carbohydrate. Since other foods should be eaten to improve nutritional balance, it would be best to limit dried potatoes to about two pieces per day. In addition, eating too much, no matter how high in dietary fiber, may cause an imbalance in the intake of two types of dietary fiber, soluble and insoluble, which in turn may worsen the intestinal environment and lead to constipation and other problems. Dried potatoes contain both types of dietary fiber, but the insoluble type is more abundant, so be sure to take soluble dietary fiber such as seaweed and mushrooms together.
| Calories (per 100g) |
Protein | Fat | Carbohydrates |
| 277kcal | 3.1g | 0.6g | 71.9g |
