Can I lose weight by switching rice with sweet potato?

May 26, 2023 | 03:00 pm PT
I often eat boiled sweet potatoes instead of rice for daily meals because I think it’s a low-carb and easy-to-digest food. Is it healthy to eat like that long-term? (Mai, 27, Hanoi)


Sweet potato is primarily composed of starch and a low amount of protein and minerals, containing 24.6% starch, 1.3% protein, 0.1% fat, vitamins B/C, and many minerals.

Because starch is often the cause of obesity, switching from rice to sweet potato to lose weight is unscientific. Combining this diet with a lack of exercise makes it easier to gain weight.

People with poor digestion will feel even more bloated if they eat too much sweet potatoes. Those with kidney diseases, which limits their body’s ability to remove waste materials, should also avoid sweet potatoes.

If you want to lose weight, it’s better to eat white sweet potato, instead of the ones with purple or yellow flesh. Be sure to steam or boil the tubers instead of using oil for cooking.

You can substitute some rice with sweet potatoes to lose weight, but rice should not be switched out entirely. Vegetables, fruits, and protein should still be consumed to maintain a balanced diet.

Associate Prof. Dr. Nguyen DuyThinh

Institute of Biotechnology and Food Technology, Hanoi University of Science and Technology

go to top