Eat sweet potatoes “yams” instead of other types and keep your blood sugar low.

Making small changes to your diet can add up to a large reduction in weight. For example, look at the GI “glycemic index” of a 150 gram / 5.2 oz potato in the chart below.

Type of Potato	Glycemic Index
Baked russet potato	26
Boiled white potato	14
Instant mashed potato	17
Sweet potato	17
Yam	13

Why are these #’s important to your weight loss goals? Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. It is known that when high levels of insulin are present the body burns little or no fat for energy. The lower the glycemic index of the food the less of a chance it will turn to fat. So keep your mind on glycemic index more and you may find yourself losing more weight.

The Complete Idiot’s Guide to Glycemic Index Weight Loss	The New Glucose Revolution Shopper’s Guide to Low GI Values 2007: The Authoritative Source of Glycemic Index Values for More than 500 Foods (Glucose Revolution)	The South Beach Diet Good Fats/Good Carbs Guide (Revised): The Complete and Easy Reference for All Your Favorite Foods
The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index	Atkins for Life: The Complete Controlled Carb Program for Permanent Weight Loss and Good Health	The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors (Eating Well)