The “golden” time to eat sweet potatoes to lose weight, fight inflammation, especially help diabetics prevent complications

Many research results have shown that sweet potatoes are “the best root vegetable” of all vegetables.

The American Cancer Society, the American Heart Association and others confirm: “Sweet potato – thanks to its nutritional properties, may help reduce the risk of chronic diseases such as cancer or cardiovascular disease.” .

Previous studies have also shown that sweet potatoes are effective in reducing cholesterol levels, including total cholesterol and bad cholesterol, in patients with type 2 diabetes. In particular, sweet potatoes, including the leaves, have been shown to have significant anti-inflammatory properties.

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In addition, the fiber in sweet potatoes improves blood sugar, lipid levels, and insulin in patients with diabetes. Potassium in sweet potatoes helps lower blood pressure; Helps to regulate digestion and prevent constipation. The iron in sweet potatoes can help boost fertility in women, as well as vitamin A, which is essential during pregnancy, breast milk production, and hormone synthesis. The two vitamins A and C in sweet potatoes help boost the immune system’s ability to function. Thanks to vitamins A, C and E, sweet potatoes help protect the eyes against the risk of age-related degeneration.

In addition, the choline contained in sweet potatoes has anti-inflammatory effects, helps sleep well, enhances muscle movement, learning and memory ability, and helps maintain cell membrane structure, helping conduction of nerve impulses.

2 best times of day to eat sweet potatoes

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– Eat in the morning: You can eat sweet potatoes with yogurt, whole milk or salad, green vegetables… to ensure enough energy. This is the choice for a complete breakfast because it is low in calories absorbed into the body, creating a feeling of fullness for a long time without feeling hungry, laxative, good for people with constipation.

– Eat at noon: Noon is the best time to eat sweet potatoes, because the calcium in sweet potatoes takes 4-5 hours to absorb into the body. Meanwhile, the time frame of 14-15 o’clock has sunlight that greatly affects the absorption of calcium, so eating sweet potatoes at noon between 10 and 12 noon is completely appropriate.

Do not eat sweet potatoes in the following cases:

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Do not eat in the evening

Eating sweet potatoes at night is easy for acid reflux, especially for people with weak stomachs or poor digestion by the elderly, because it will cause bloating, plus at night the metabolism is low, so it is more difficult to digest easily. lead to insomnia.

Don’t eat when hungry

Many people choose sweet potatoes to eat when hungry. However, sweet potatoes are not good if you eat them when you are hungry, because sweet potatoes contain sugar, if you eat a lot, especially when you are hungry, they will produce acid, increase secretion of gastric juices to warm the intestines, belch, bloating, and bloating. . If you have stomach problems, eating potatoes on an empty stomach will make the disease worse.

Do not eat when you have kidney disease

When weak kidneys, the function of removing excess potassium will also be weakened. Sweet potatoes contain a lot of potassium, fiber, vitamin A …, increasing the amount of potassium in the body. If you eat too much sweet potato, it can indirectly cause people with kidney disease the risk of heart arrhythmia, weak heart, dangerous to the patient’s health.

Do not eat when digestion is poor

People with a poor digestive system often have symptoms such as bloating, heartburn, and bloating. Sweet potato is a food containing a lot of sugar, if people with digestive diseases eat too much sweet potato, it will increase the secretion of gastric juice and cause heartburn, unpleasant heartburn.