The carb that may help with weight loss: Why potatoes deserve a second look

Many people trying to lose weight often begin by cutting carbohydrates entirely. For some, it works temporarily. But when the diet ends, the weight often returns. A nutrition client once shared that experience—he had followed a strict low-carbs plan, lost weight, but struggled to maintain the results once he returned to normal eating. The problem, however, may not have been carbohydrates themselves, but the type of carbohydrates being consumed. This raises an important question: are all carbs the same? Not all carbs work the same way Research suggests that some carbohydrates may actually support satiety—the feeling of fullness that helps control appetite. According to the Satiety Index developed by the University of Sydney, boiled potatoes ranked among the most filling foods tested, scoring higher than many commonly consumed staples like white bread. In simple terms, they were found to keep people fuller for longer relative to their calorie content. One reason is their composition. Potatoes contain a high amount of water, which adds volume without significantly increasing calorie intake. This can help the stomach feel fuller more quickly. They also contain naturally occurring compounds that may influence appetite regulation, while their high fibre content supports digestion. Read Also: JAMB: Seven most competitive courses in Nigeria 2026 A simple cooking trick that may help Interestingly, how potatoes are prepared can also make a difference. Related News When cooked potatoes are cooled before eating, a portion of their starch changes into what is known as resistant starch. This type of starch is digested more slowly and may support gut health by feeding beneficial bacteria. This does not turn potatoes into a “weight loss food,” but it does change how the body processes them. What this means for weight management A medium boiled potato contains roughly 100–120 calories, depending on size, but can be surprisingly filling compared to many refined carbohydrates. For individuals trying to manage weight, this means that the focus may not need to be on eliminating carbs entirely, but rather choosing options that promote fullness and balance. Weight management is rarely about eliminating entire food groups. Instead, it is often about making smarter choices within those groups. Potatoes—when boiled, portioned reasonably, and paired with balanced meals—may offer a more satisfying alternative to highly processed carbohydrates. For many people, the key to sustainable weight control may not be eating less food, but eating the right kind of food that keeps hunger in check. --> --> TAGS: potatoes