## Root Vegetables: Nutritious but Calorie-Dense
Potatoes
Potatoes are starchy, especially when fried or mashed with butter and milk. A medium-sized potato (around 150g) contains approximately 130 kcal, but when fried, this number can double. Compared to lean chicken (165 kcal/100g), french fries can easily lead to excess calorie intake.
Sweet Potatoes
Sweet potatoes are nutritious, but a large one (200g) contains about 170 kcal and plenty of natural sugar. If consumed in excess or combined with honey, condensed milk, the calorie count can surpass that of salmon (200 kcal/100g).
Cassava
Cassava is high in starch, with approximately 160 kcal/100g. When boiled or fried, cassava easily absorbs oil, increasing the calorie count. Compared to lean beef (250 kcal/100g), improperly prepared cassava can lead to rapid weight gain.
Beets
Beets contain natural sugars, with about 50 kcal/100g, but they are often prepared with additional sugar or honey (as in salads or juices). This significantly boosts the calorie count, easily surpassing the calorie content of lean pork (143 kcal/100g).
Taro
Taro has a mild sweetness and contains about 55 kcal/100g, mainly from carbohydrates. While lower in calories than meat or fish, excessive consumption of taro, especially as a snack, can lead to excess calorie accumulation.
Tips for Enjoying Root Vegetables
Portion Control
Limit your intake of these vegetables in a single sitting.
Healthy Preparation
Opt for steaming or boiling instead of frying or adding sugar and butter.
Balanced Combinations
Understanding preparation methods and mindful consumption will enable you to reap the nutritional benefits of these root vegetables without worrying about weight gain.
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