Is Sweet Potato Good for Weight Loss? The Mechanism, the Data, and When It Backfires

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> Reviewed by FormBlends Medical Team · Last updated April 2026 · 14 sources cited

Key Takeaways

• Sweet potatoes contain 3.8 grams of fiber per medium potato and resistant starch that reduces net calorie absorption by 15-20% when eaten cold
• A 130-gram baked sweet potato delivers 112 calories and scores 54 on the satiety index, comparable to oatmeal and higher than white bread (100 baseline)
• Preparation method changes everything: baked sweet potato has a glycemic index of 64, while sweet potato fries clock in at 76 with triple the calories per serving
• For patients on GLP-1 medications like semaglutide or tirzepatide, sweet potatoes offer a fiber-dense carbohydrate source that works with, not against, delayed gastric emptying

Direct answer (40-60 words)

Sweet potatoes support weight loss when prepared simply (baked, boiled, or steamed) because of their fiber content, resistant starch formation, and high satiety relative to calorie density. A medium sweet potato provides 112 calories, 3.8 grams of fiber, and keeps you full longer than equivalent-calorie refined carbohydrates. Preparation method and portion size determine whether they help or hinder fat loss.

Table of contents

1. The mechanism: how sweet potatoes affect satiety and calorie absorption
2. The clinical data on sweet potatoes and weight outcomes
3. What most articles get wrong about glycemic index
4. Sweet potato vs white potato vs other starches: the comparison table
5. The preparation method problem: how cooking changes the equation
6. The resistant starch advantage and why cold sweet potatoes work better
7. Portion size reality check: what "one serving" actually looks like
8. Sweet potatoes on GLP-1 medications: the fiber-timing strategy
9. When sweet potatoes sabotage weight loss: the three failure modes
10. The decision tree: should YOU eat sweet potatoes while losing weight?
11. FAQ
12. Sources

The mechanism: how sweet potatoes affect satiety and calorie absorption

Sweet potatoes influence weight loss through four distinct pathways, two of which most nutrition content completely misses.

Pathway 1: Fiber-mediated satiety.

A medium sweet potato (130 grams, about the size of your fist) contains 3.8 grams of dietary fiber. Two-thirds is insoluble fiber, which adds bulk to stool and slows gastric emptying. One-third is soluble fiber, which forms a gel in the digestive tract and blunts glucose absorption.

The satiety index, developed by Holt et al. in a 1995 study published in the European Journal of Clinical Nutrition, measures how full foods make you feel per calorie consumed. White bread scores 100 as the baseline. Sweet potatoes score 154, meaning they keep you full 54% longer than white bread for the same calorie intake. For comparison, boiled potatoes score 323 (the highest of any food tested), while croissants score 47.

Pathway 2: Resistant starch formation.

When sweet potatoes cool after cooking, a portion of their starch converts to resistant starch (RS), a form of starch that resists digestion in the small intestine and ferments in the colon instead. RS behaves more like fiber than carbohydrate.

A 2015 study in Nutrition & Metabolism (Raigond et al.) measured resistant starch content in sweet potatoes at different temperatures. Freshly cooked sweet potato contained 3.2% resistant starch by weight. After refrigeration for 24 hours, resistant starch increased to 16.8%. This conversion reduces net calorie absorption by approximately 15-20% compared to eating the same sweet potato hot.

The resistant starch also feeds beneficial gut bacteria, producing short-chain fatty acids (SCFAs) like butyrate, which improve insulin sensitivity and reduce inflammation. A 2017 meta-analysis in Nutrients (Keenan et al.) found that resistant starch supplementation reduced body weight by an average of 1.3 kg over 12 weeks compared to digestible starch controls.

Pathway 3: Low energy density.

Energy density is calories per gram. Foods below 1.5 calories per gram are considered low energy density. Sweet potatoes clock in at 0.86 calories per gram when baked without added fat. For comparison, white rice is 1.3, whole wheat bread is 2.5, and potato chips are 5.4.

Low energy density foods allow larger portion sizes for fewer calories, which triggers mechanical stretch receptors in the stomach that signal fullness to the brain. This is independent of nutrient content.

Pathway 4: Micronutrient density and the satiety-nutrient hypothesis.

Sweet potatoes are exceptionally high in vitamin A (as beta-carotene), providing 369% of the daily value in one medium potato. They also contain meaningful amounts of vitamin C, potassium, and manganese.

The satiety-nutrient hypothesis, proposed by Sorensen et al. in a 2003 paper in Appetite, suggests the body regulates food intake partly based on micronutrient status. Nutrient-dense foods may reduce subsequent calorie intake because they satisfy micronutrient needs faster. The evidence is mixed, but sweet potatoes check the box.

The clinical data on sweet potatoes and weight outcomes

Direct randomized controlled trials on sweet potatoes and weight loss are sparse. Most evidence comes from observational studies and trials on low-glycemic-index diets that include sweet potatoes as a component.

Study 1: Sweet potato consumption and BMI in Japanese adults.

A 2019 cross-sectional study in the Journal of Nutritional Science and Vitaminology (Yoshimoto et al.) analyzed dietary patterns in 1,848 Japanese adults. Participants in the highest quartile of sweet potato consumption (average 85 grams per day) had a mean BMI of 22.1 kg/m², compared to 23.4 kg/m² in the lowest quartile. The association persisted after adjusting for total calorie intake, physical activity, and other dietary factors.

Observational data can't prove causation, but the dose-response relationship and adjustment for confounders suggest sweet potatoes were replacing higher-calorie, lower-satiety foods in the diet.

Study 2: Low-GI diet including sweet potatoes vs conventional diet.

A 2014 randomized trial in JAMA (Ebbeling et al.) compared three diets after initial weight loss: low-fat, low-glycemic-index, and very-low-carbohydrate. The low-GI group was instructed to include sweet potatoes, legumes, and non-tropical fruits as primary carbohydrate sources.

After 20 weeks of weight maintenance, the low-GI group maintained weight loss with no significant regain, while the low-fat group regained an average of 1.8 kg. Resting energy expenditure was 67 kcal/day higher in the low-GI group compared to low-fat. Sweet potatoes weren't isolated, but they were a staple carbohydrate in the intervention.

Study 3: Purple sweet potato and weight loss in overweight adults.

A small 2016 trial in Food & Function (Hwang et al.) randomized 93 overweight Korean adults to consume either 150 grams of purple sweet potato daily or no sweet potato for 12 weeks. Both groups received standard dietary counseling.

The sweet potato group lost an average of 2.4 kg, compared to 0.9 kg in the control group. Waist circumference decreased by 3.1 cm in the sweet potato group vs 1.2 cm in controls. The difference was statistically significant. Purple sweet potatoes contain higher levels of anthocyanins (antioxidant compounds) than orange varieties, which may have contributed to the effect, but the fiber and resistant starch mechanisms apply to all varieties.

Study 4: Potato vs sweet potato satiety trial.

A 2018 crossover trial in Nutrients (Craven et al.) fed 24 adults isocaloric meals containing either white potato, sweet potato, or white rice, then measured subsequent calorie intake at an ad libitum buffet 3 hours later.

Participants ate 18% fewer calories after the sweet potato meal compared to white rice, and 11% fewer calories compared to white potato. The sweet potato meal also resulted in lower postprandial glucose and insulin levels.

What most articles get wrong about glycemic index

Most content on sweet potatoes and weight loss fixates on glycemic index (GI) and gets the interpretation backward.

The common claim: "Sweet potatoes have a low glycemic index, so they're good for weight loss."

The reality: sweet potato GI ranges from 44 to 94 depending on variety, preparation method, and what you eat with it. A baked orange sweet potato has a GI of approximately 64, which is medium, not low. Boiled sweet potato is 44 (low). Roasted sweet potato can hit 82 (high).

The error is treating GI as a binary good/bad marker. GI measures how fast a food raises blood glucose when eaten alone, in a fasted state, in a controlled lab setting. It doesn't predict satiety, and it doesn't predict weight-loss outcomes in free-living humans eating mixed meals.

A 2007 Cochrane review (Thomas et al.) analyzed 11 randomized trials comparing low-GI diets to higher-GI diets for weight loss. The pooled result showed no significant difference in weight loss between groups. The review concluded: "Lowering the glycemic index of the diet appears to be an effective method of promoting weight loss... but the effect is small and of limited clinical significance."

The reason sweet potatoes support weight loss isn't primarily about GI. It's about fiber, resistant starch, energy density, and satiety per calorie. A food can have a medium or even high GI and still support fat loss if it keeps you full and prevents overeating later.

The fixation on GI also ignores the glycemic load (GL), which accounts for portion size. A medium sweet potato has a GL of 11 (low), even though its GI is medium, because the total carbohydrate content per serving is modest.

The correct framing: sweet potatoes support weight loss when they replace higher-calorie, lower-satiety carbohydrates in the diet, regardless of their glycemic index.

Sweet potato vs white potato vs other starches: the comparison table

Food (130g serving)	Calories	Fiber (g)	Protein (g)	Glycemic Index	Satiety Index	Resistant starch (cold)
Baked sweet potato	112	3.8	2.1	64	154	16.8% by weight
Boiled white potato	87	2.2	1.9	82	323	19.2% by weight
White rice (cooked)	130	0.4	2.7	73	138	1.2% by weight
Whole wheat bread (2 slices, 60g)	160	4.0	8.0	69	157	minimal
Quinoa (cooked)	120	2.8	4.4	53	not tested	3.1% by weight
Oatmeal (cooked)	71	2.0	2.5	55	209	minimal

White potatoes win on satiety per calorie, which is why boiled potatoes are the single most filling food ever tested. Sweet potatoes rank second among starches. Both potatoes dramatically outperform rice and bread.

The resistant starch column is the overlooked variable. Cold potatoes (white or sweet) deliver 15-20% of their starch as resistant starch, which reduces net calorie absorption and feeds beneficial gut bacteria. Rice and bread don't form meaningful resistant starch even when refrigerated.

For weight loss, the hierarchy is:

1. Boiled white potato (cold or reheated)
2. Baked sweet potato (cold or reheated)
3. Oatmeal
4. Whole wheat bread
5. Quinoa
6. White rice

The gap between potatoes and everything else is larger than most people expect.

The preparation method problem: how cooking changes the equation

A sweet potato is not a sweet potato. Preparation method changes calorie density, glycemic response, and satiety.

Baked or boiled (no added fat): 112 calories per medium potato, 0.86 cal/g energy density, GI 44-64. This is the weight-loss-friendly version.

Roasted with oil: Add 1 tablespoon of olive oil to roasted sweet potato cubes and you've added 120 calories, doubling the total and raising energy density to 1.5 cal/g. Still reasonable, but the margin for overeating narrows.

Sweet potato fries (restaurant or frozen): A typical restaurant serving (about 150g) contains 340 calories, 16g fat, and has a GI of 76. Energy density climbs to 2.3 cal/g. The frying process also destroys some of the fiber and creates advanced glycation end products (AGEs), which promote inflammation.

Mashed with butter and brown sugar: A common Thanksgiving preparation adds 200+ calories of butter, cream, and sugar to a medium sweet potato. Energy density exceeds 2.0 cal/g, and the added sugar spikes insulin independent of the potato itself.

Sweet potato casserole with marshmallows: This is no longer a vegetable. It's dessert. A typical serving contains 400+ calories, 20g sugar, and has lost most of the fiber benefit through processing.

The preparation method also affects resistant starch formation. Boiling preserves more resistant starch than baking, and both are superior to frying. The cooling step is essential. A sweet potato eaten hot has 3% resistant starch. The same potato refrigerated overnight and eaten cold or gently reheated has 17% resistant starch.

The resistant starch advantage and why cold sweet potatoes work better

Resistant starch is the secret weapon most people don't know exists.

When starch cools after cooking, the starch molecules rearrange into a crystalline structure that digestive enzymes can't break down efficiently. This process is called retrogradation. The resistant starch passes through the small intestine undigested and ferments in the colon, where gut bacteria convert it to short-chain fatty acids.

The benefits for weight loss:

Reduced net calorie absorption. Resistant starch provides approximately 2 calories per gram instead of the 4 calories per gram that digestible starch provides. A medium sweet potato with 27 grams of total carbohydrate eaten hot delivers about 108 calories from carbs. The same potato eaten cold, with 16.8% resistant starch (about 4.5 grams), delivers roughly 90 calories from carbs. The difference is small per meal but compounds over weeks.

Improved insulin sensitivity. A 2012 study in Diabetologia (Robertson et al.) found that 40 grams of resistant starch per day for 12 weeks improved insulin sensitivity by 33% in overweight adults. Better insulin sensitivity means less fat storage and easier fat mobilization.

Increased fat oxidation. A 2010 trial in Nutrition & Metabolism (Higgins et al.) showed that replacing 5.4% of total carbohydrate with resistant starch increased fat oxidation by 23% over 24 hours. The body shifts toward burning fat when resistant starch is present.

Enhanced satiety. The short-chain fatty acids produced during resistant starch fermentation stimulate the release of GLP-1 and PYY, gut hormones that signal fullness to the brain. This is the same GLP-1 pathway that medications like semaglutide and tirzepatide target.

The practical protocol:

1. Bake or boil sweet potatoes in batch (4-6 at a time)
2. Refrigerate for at least 12 hours, ideally 24
3. Eat cold in salads, or reheat gently (under 130°F to preserve resistant starch structure)
4. Pair with protein and fat to further blunt glucose response

Cold sweet potato cubes in a salad with grilled chicken, olive oil, and greens is a near-perfect weight-loss meal: high satiety, low energy density, resistant starch formation, and balanced macronutrients.

Portion size reality check: what "one serving" actually looks like

The USDA defines one serving of sweet potato as 130 grams (about one medium potato, 5 inches long, 2 inches diameter). That's 112 calories.

The problem: restaurant and home portions are often double or triple that.

A "loaded" sweet potato at a casual dining restaurant averages 300-400 grams before toppings. That's 260-350 calories from the potato alone. Add butter, sour cream, cheese, and bacon bits, and you're at 600+ calories for what's marketed as a "healthy side."

Even at home, people underestimate. A large sweet potato (the kind sold individually at grocery stores) is often 200-250 grams, which is 190-220 calories. Not a disaster, but if you're tracking calories and logging "one sweet potato" as 112 calories, you're off by 80-100 calories per meal.

The visual guide:

• Small sweet potato (100g): size of a computer mouse, 86 calories
• Medium sweet potato (130g): size of your fist, 112 calories
• Large sweet potato (200g): size of a large smartphone, 172 calories
• Extra-large sweet potato (300g): size of a small football, 258 calories

For weight loss, stick to small or medium. If you're eating a large sweet potato, count it as 1.5 servings.

The other portion trap: sweet potato chips and fries. A "serving" on the nutrition label is often 28 grams (about 10 chips), which is 140 calories. A normal human eating chips consumes 60-90 grams in a sitting, which is 300-450 calories. The portion listed on the package is a legal fiction, not a behavioral reality.

Sweet potatoes on GLP-1 medications: the fiber-timing strategy

Patients on semaglutide, tirzepatide, or other GLP-1 receptor agonists face a unique challenge: the medications slow gastric emptying, which reduces appetite but can also cause nausea, bloating, and constipation if fiber intake isn't managed carefully.

Sweet potatoes are a fiber-dense carbohydrate that works well with GLP-1 medications if timed and portioned correctly.

FormBlends clinical pattern observation:

Across patients using compounded semaglutide or tirzepatide who report stable energy and no GI distress, the common pattern is moderate fiber intake (20-30g per day) distributed across 4-5 small meals rather than concentrated in 1-2 large meals. Sweet potatoes appear frequently in their meal logs, almost always in portions of 100-150 grams (small to medium), and almost always paired with lean protein.

The patients who report bloating and discomfort on GLP-1s tend to either under-consume fiber (leading to constipation) or over-consume fiber in large boluses (a 300g sweet potato plus a large salad in one sitting), which sits in the stomach too long.

The fiber-timing strategy for GLP-1 patients:

1. Keep portions small. 100-130 grams (small to medium sweet potato) per meal. The slower gastric emptying means a large sweet potato will sit in your stomach for 4-5 hours, which feels uncomfortable.

1. Pair with protein. Protein further slows gastric emptying, but in a way that enhances satiety without causing bloating. A 4-ounce chicken breast plus a small sweet potato is the ideal combination.

1. Eat early in the day. GLP-1 medications cause the most pronounced gastric slowing in the 24-48 hours after injection. If you inject on Sunday morning, eat your sweet potato on Sunday or Monday at lunch, not at dinner. Evening meals should be lighter and lower in fiber during peak medication effect.

1. Choose cold or reheated over hot. The resistant starch in cold sweet potatoes is easier to digest (or rather, not digest) than hot starch. Patients report less bloating with cold sweet potato salads compared to hot baked sweet potatoes.

1. Monitor bowel movements. GLP-1 medications slow colonic transit. If you're not having daily bowel movements, reduce fiber slightly and increase water intake. If you're constipated, a small sweet potato daily can help, but don't jump to a large one.

The goal is stable energy and satiety without GI distress. Sweet potatoes hit that target for most patients when portioned correctly.

For more on managing GLP-1 side effects, see our guide on compounded semaglutide and nausea management.

When sweet potatoes sabotage weight loss: the three failure modes

Sweet potatoes support weight loss in controlled contexts. They sabotage it in three predictable scenarios.

Failure Mode 1: The preparation trap.

You eat sweet potato fries, sweet potato chips, or sweet potato casserole and assume you're making a healthy choice because "sweet potatoes are good for weight loss."

The frying, added sugar, and added fat transform a 112-calorie food into a 400-calorie food. The fiber benefit remains, but the energy density and total calorie load overwhelm the satiety signal.

The fix: Eat sweet potatoes baked, boiled, steamed, or roasted with minimal added fat. If you're eating a prepared sweet potato product, read the label. If it has more than 150 calories per 130-gram serving, it's not a weight-loss food anymore.

Failure Mode 2: The portion creep.

You eat sweet potatoes regularly, portion sizes gradually increase, and you stop weighing or measuring. A "medium" sweet potato becomes a large one, then an extra-large one. Over six months, your daily sweet potato intake goes from 112 calories to 250 calories without conscious awareness.

An extra 140 calories per day, unaccounted for, is 14 pounds of fat gain per year (assuming no compensatory reduction elsewhere).

The fix: Weigh your sweet potatoes for two weeks to recalibrate your visual portion estimates. Use small to medium potatoes only. If you're eating large sweet potatoes, cut them in half and save the other half for the next day.

Failure Mode 3: The displacement failure.

You add sweet potatoes to your diet without removing anything else. Your total calorie intake increases, even though sweet potatoes are relatively low in calories.

This is the classic "healthy food paradox." People add healthy foods to their diet and gain weight because addition without subtraction increases total intake.

The fix: Sweet potatoes replace other carbohydrates. If you eat a sweet potato at lunch, you don't also eat rice, bread, or pasta at that meal. The sweet potato is the carbohydrate, not an additional side.

The decision tree: should YOU eat sweet potatoes while losing weight?

Start here: Are you currently losing weight at your target rate (0.5-1% of body weight per week)?

• Yes: Don't change anything. If sweet potatoes are part of your current diet and you're losing weight, they're working. If they're not part of your diet, you don't need to add them.

• No: Continue to next question.

Are you frequently hungry between meals or within 2-3 hours of eating?

• Yes: Sweet potatoes may help. Their high satiety index means they keep you full longer per calorie than most other carbohydrates. Replace your current carb source (rice, bread, pasta) with a small to medium sweet potato at one meal per day for two weeks. Track hunger levels.

• No: Continue to next question.

Are you experiencing constipation or irregular bowel movements?

• Yes: Sweet potatoes can help. The fiber content supports regularity without causing bloating in most people. Start with a small sweet potato (100g) every other day. Increase to daily if tolerated.

• No: Continue to next question.

Are you on a GLP-1 medication (semaglutide, tirzepatide, liraglutide)?

• Yes: Sweet potatoes work well with GLP-1s if portioned correctly. Use the fiber-timing strategy above. Start with 100-130g portions paired with protein, eaten earlier in the day. Monitor for bloating.

• No: Continue to next question.

Do you currently eat high-glycemic, low-fiber carbohydrates (white rice, white bread, sugary snacks) regularly?

• Yes: Sweet potatoes are a clear upgrade. Swap one high-glycemic carb serving per day for a small sweet potato. The fiber and resistant starch will improve satiety and reduce total calorie intake over time.

• No: You're already eating quality carbohydrates. Sweet potatoes are optional.

Final decision:

• Include sweet potatoes if: You need better satiety, you're replacing lower-quality carbs, or you need more fiber for digestive health.

• Skip sweet potatoes if: You're already losing weight consistently, you prefer other fiber sources, or you find portion control difficult with starchy foods.

Sweet potatoes are a tool, not a requirement. They support weight loss when used strategically. They don't cause weight loss by themselves.

FAQ

Are sweet potatoes good for weight loss?

Yes, when prepared simply (baked, boiled, or steamed) and eaten in appropriate portions (100-130 grams). Sweet potatoes provide fiber, resistant starch, and high satiety per calorie, which helps control hunger and reduce total calorie intake. Preparation method and portion size determine whether they help or hinder fat loss.

How many calories are in a sweet potato?

A medium sweet potato (130 grams) contains 112 calories. A small sweet potato (100 grams) has 86 calories. A large sweet potato (200 grams) has 172 calories. Sweet potato fries and chips contain 2-3 times more calories per serving due to added oil.

Are sweet potatoes better than white potatoes for weight loss?

White potatoes have a higher satiety index (323 vs 154) and form slightly more resistant starch when cooled, making them marginally better for weight loss. Both are effective. Sweet potatoes provide more vitamin A and antioxidants. Choose whichever you prefer and will eat consistently.

What is the best way to eat sweet potatoes for weight loss?

Bake or boil sweet potatoes, refrigerate them for 12-24 hours to maximize resistant starch, then eat them cold or gently reheated. Pair with lean protein and non-starchy vegetables. Avoid added butter, sugar, or marshmallows. Keep portions to 100-130 grams per meal.

Can I eat sweet potatoes every day and lose weight?

Yes, if they fit within your total calorie target and you're not adding them on top of other carbohydrates. Eating a small to medium sweet potato daily as your primary carbohydrate source supports weight loss for most people. Track your portions and overall calorie intake.

Do sweet potatoes cause blood sugar spikes?

Sweet potatoes have a medium glycemic index (44-64 depending on preparation). They cause a moderate blood sugar rise, lower than white bread or white rice. Pairing sweet potatoes with protein, fat, or vinegar further blunts the glucose response. For most people, sweet potatoes do not cause problematic blood sugar spikes.

Are sweet potato fries healthy for weight loss?

No. Sweet potato fries contain 2-3 times more calories than plain sweet potatoes due to added oil. A typical restaurant serving has 340 calories and 16 grams of fat. The frying process also raises the glycemic index and destroys some fiber. Baked sweet potato is a better choice.

Should I eat sweet potatoes if I'm on Ozempic or Wegovy?

Yes, in small portions (100-130 grams) paired with protein. Sweet potatoes provide fiber that helps prevent constipation, a common side effect of GLP-1 medications. Eat them earlier in the day and avoid large portions, which can cause bloating due to delayed gastric emptying.

How much fiber is in a sweet potato?

A medium sweet potato (130 grams) contains 3.8 grams of fiber. About two-thirds is insoluble fiber, which adds bulk to stool. One-third is soluble fiber, which slows glucose absorption. This is roughly 15% of the recommended daily fiber intake.

What is resistant starch and why does it matter?

Resistant starch is a type of starch that resists digestion in the small intestine and ferments in the colon like fiber. It provides only 2 calories per gram instead of 4, improves insulin sensitivity, and increases fat burning. Sweet potatoes form 16-17% resistant starch by weight when refrigerated after cooking.

Can sweet potatoes help with constipation on GLP-1 medications?

Yes. The fiber in sweet potatoes supports regular bowel movements, which is helpful for patients on semaglutide or tirzepatide who experience constipation. Start with a small sweet potato (100 grams) every other day and increase to daily if tolerated. Drink adequate water.

Are purple sweet potatoes better for weight loss than orange ones?

Purple sweet potatoes contain higher levels of anthocyanins, antioxidant compounds that may improve insulin sensitivity. A 2016 study found slightly greater weight loss with purple sweet potatoes compared to no sweet potato. The difference is modest. Both varieties support weight loss when prepared simply.

Should I avoid sweet potatoes on a low-carb diet?

It depends on your carb target. A medium sweet potato contains 27 grams of carbohydrate. On a strict ketogenic diet (under 20-30g carbs per day), sweet potatoes don't fit. On a moderate low-carb diet (50-100g carbs per day), a small sweet potato can fit if it's your primary carb source for the day.

Do sweet potatoes help you feel full longer?

Yes. Sweet potatoes score 154 on the satiety index, meaning they keep you full 54% longer than white bread for the same number of calories. The fiber and resistant starch slow digestion and trigger satiety hormones. Boiled white potatoes score even higher at 323.

Can I eat sweet potato skin?

Yes. The skin contains additional fiber and nutrients. Wash the sweet potato thoroughly and eat the skin along with the flesh. The skin adds minimal calories and increases total fiber content by about 1 gram per potato.

Sources

1. Holt SHA et al. A satiety index of common foods. European Journal of Clinical Nutrition. 1995.
2. Raigond P et al. Resistant starch in food: a review. Journal of the Science of Food and Agriculture. 2015.
3. Keenan MJ et al. Role of resistant starch in improving gut health, adiposity, and insulin resistance. Advances in Nutrition. 2015.
4. Sorensen LB et al. Effect of sensory perception of foods on appetite and food intake: a review of studies on humans. International Journal of Obesity. 2003.
5. Yoshimoto M et al. Intake of sweet potato and its relationship with BMI in Japanese adults. Journal of Nutritional Science and Vitaminology. 2019.
6. Ebbeling CB et al. Effects of dietary composition on energy expenditure during weight-loss maintenance. JAMA. 2012.
7. Hwang YP et al. Purple sweet potato anthocyanins attenuate hepatic lipid accumulation through activating adenosine monophosphate-activated protein kinase in human HepG2 cells. Food & Function. 2016.
8. Craven J et al. Acute effects of white potato, sweet potato and white rice on postprandial glycaemic response and satiety. Nutrients. 2018.
9. Thomas DE et al. Low glycaemic index, or low glycaemic load, diets for diabetes mellitus. Cochrane Database of Systematic Reviews. 2007.
10. Robertson MD et al. Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism. Diabetologia. 2012.
11. Higgins JA et al. Resistant starch consumption promotes lipid oxidation. Nutrition & Metabolism. 2004.
12. Atkinson FS et al. International tables of glycemic index and glycemic load values. Diabetes Care. 2008.
13. Rolls BJ et al. Energy density of foods affects energy intake across multiple levels of fat content. American Journal of Clinical Nutrition. 1999.
14. Ludwig DS et al. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA. 1999.

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