There Are Two "Golden Times" in the Day to Eat Sweet Potatoes – Good for Weight Loss, Digestion, and Heart Health

Sweet potatoes are a highly nutritious food. When eaten at the right time, they offer many impressive health benefits.

Sweet potatoes are rich in nutrients and can be used in various dishes. According to modern medicine, one sweet potato contains about 2.6 grams of starch—only half the starch found in a potato of the same size and about one-third of that in white rice. It also provides around 3.9g of fiber, 3mg of vitamin C, 18,443 IU of vitamin A, 438mg of potassium, 32mg of magnesium, 39mg of calcium, and 0.3mg of vitamin B6. This food is virtually fat-free, making it a great choice for those looking to lose weight.

The Best Times of Day to Eat Sweet Potatoes

While many know that sweet potatoes are nutritious, few realize that timing matters when it comes to reaping their full health benefits.

Many people have the habit of storing sweet potatoes to eat gradually. It’s true that sweet potatoes get sweeter over time. However, according to many nutritionists, the best time to eat sweet potatoes is right after harvest, when they are at their most nutrient-rich. Over time, their moisture decreases, sugar levels rise, and the starches start to degrade. Overall, the nutritional value of long-stored sweet potatoes tends to decline.

In addition, there are two optimal times during the day to eat sweet potatoes:

• Morning: Eating sweet potatoes in the morning provides energy, supports digestion, improves skin, and helps prevent cardiovascular diseases and strokes. Thanks to their low starch and high fiber content, sweet potatoes help you feel full for longer without causing weight gain, making them great for weight loss.

• Noon: You can also eat sweet potatoes at lunchtime. After consumption, it takes about 4–5 hours for the body to fully absorb the calcium in sweet potatoes. From 2–5 PM, sunlight enhances calcium absorption, so eating them around 10 AM–12 PM allows your body to make the most of this benefit.

When to Avoid Eating Sweet Potatoes

• Evening/Night: Eating sweet potatoes at night may lead to acid reflux, especially in those with weak digestion or the elderly. It can cause bloating, indigestion, and even insomnia.

• When hungry: Sweet potatoes are high in sugar, and eating them on an empty stomach can increase gastric acid secretion, leading to heartburn, bloating, and discomfort. To avoid these issues, make sure the sweet potatoes are thoroughly cooked—boiled, steamed, or roasted—before eating.