Does eating sweet potatoes help with weight loss or cause weight gain?

Generally speaking, eating sweet potatoes can either aid in weight loss or lead to weight gain, depending on the quantity and method of consumption. Consuming them properly can provide nutritional benefits, while excessive or improper intake may easily cause weight gain. A detailed explanation is as follows:

If sweet potatoes are consumed as a substitute for part of refined grains like white rice and flour-based foods, and the total intake is controlled, they may help with weight loss. Sweet potatoes are rich in dietary fiber, which enhances satiety and reduces the intake of other high-calorie foods. Additionally, their glycemic index is lower than that of refined grains, resulting in a slower rise in blood sugar levels and a reduced likelihood of triggering fat accumulation.

However, if sweet potatoes are eaten in large quantities as snacks or added in addition to regular staple foods, they may easily lead to weight gain. Sweet potatoes contain a certain amount of carbohydrates and sugars; excessive consumption can result in exceeding daily caloric needs, with the excess calories being stored as fat, thereby increasing body weight. Moreover, sweet potatoes prepared by frying or with added sugar significantly increase calorie intake, making weight gain even more likely.

In daily life, it is recommended to include sweet potatoes as part of a balanced diet, replacing a portion of staple foods. Each serving should ideally be limited to 100-200 grams, and cooking methods such as frying or adding sugar should be avoided. Pairing sweet potatoes with vegetables can ensure balanced nutrition, better harness their health benefits, and help maintain a healthy weight.