If you don’t want to look old and ugly during the New Year, nutritionists can eat this slimming and antioxidant food!

At the end of the year, there are festivals and parties one after another, from Halloween and Christmas all the way to New Year's Eve. Of course, big meals are indispensable, but eating meat and fish every day really makes me worried. Once I get one year older on the 31st, will my face skin and belly also become loose? In fact, in addition to paying more attention to your eating habits, occasionally replacing your usual staple food with "it" can help you stay young and slim!

The phytochemicals and carotene in fruits and vegetables can effectively remove free radicals in the body, reduce the risk of heart disease and cancer, and delay aging. Therefore, sweet potatoes, which are rich in β-carotene and other antioxidant phytochemicals, have become the shining star of skin beauty and anti-oxidation in recent years. Not only that, sweet potatoes are also a good helper for controlling weight and stabilizing blood sugar. There are many parties at the end of the year. Instead of eating meat and fish, eat some sweet potatoes to help you prevent aging and maintain a good figure!

Sweet potatoes are high in antioxidants and can improve beauty and delay aging

Every 100 grams of red sweet potato contains 30 mg of vitamin C and 10,490 IU of vitamin A, which is much higher than most fruits such as apples and bananas.

Vitamin C plays an important auxiliary role in the production of collagen, and collagen is an indispensable building block for keeping skin young and hydrated. If you want to keep your skin hydrated, the water retention capacity of epidermal cells is very important. Vitamin A can promote the synthesis of glycoproteins by mucosal cells, covering the cell surface to retain moisture and make the skin hydrated. Studies have also shown that eating sweet potatoes can effectively improve symptoms of dry skin, keratinization, acne and pimples caused by vitamin A deficiency, making it a good friend for those who love beauty.

Sweet potatoes are rich in dietary fiber and chlorogenic acid, which can stabilize blood sugar and control weight

The dietary fiber content of sweet potatoes is higher than that of rice and pasta, and the GI value is low. It is not easy to cause a rapid rise in blood sugar, and is less likely to stimulate the secretion of large amounts of insulin and cause insulin resistance. Whether you are a diabetic or someone who wants to lose weight, you can choose sweet potatoes to replace some refined starch as your staple food to improve insulin sensitivity, increase satiety, and help control weight.

In addition, the chlorogenic acid rich in sweet potatoes not only plays an important antioxidant role, but can also inhibit glucose absorption and reduce the accumulation of fat cells, which also helps prevent obesity.

On the next page, see which color sweet potato will give you the most antioxidant power!

Dark orange sweet potatoes have high antioxidant capacity

A South African study analyzed the antioxidant content (β-carotene, vitamin C, chlorogenic acid) of four different varieties of sweet potatoes and found that the antioxidant content of sweet potatoes with a more orange color was significantly higher than that of light-colored sweet potatoes. This is consistent with the data from the Taiwan Food and Drug Administration's Food Nutrition Database: the antioxidant content of red-fleshed sweet potatoes is higher than that of yellow-fleshed sweet potatoes.

This study also found that although the content of various carotene and vitamin C in sweet potatoes decreases after high-temperature processing, the content of chlorogenic acid and antioxidant capacity increase instead.

【Nutritionist’s Tips】

Sweet potatoes are nutritious whole grains and roots, but the correct way to eat them is to "replace" part of the staple food rather than "take them as an additional serving" to avoid increasing calorie intake and consuming too much sugar, which can cause blood sugar to rise and increase the risk of obesity!