Does sweet potato help with weight gain during perimenopause?

Weight gain during perimenopause is driven primarily by hormonal shifts that redistribute body fat toward the abdomen, combined with age-related slowing of metabolic rate and muscle loss. Sweet potato cannot reverse those hormonal changes, but it has several practical advantages over the refined carbohydrates it typically replaces, making it a genuinely useful food for weight management during this transition.

High satiety relative to calorie content

A medium sweet potato contains around 100 to 130 calories and provides 4 grams of fiber, significant water content, and a moderate protein contribution. The fiber slows gastric emptying and activates satiety hormones including GLP-1 and PYY, which signal fullness to the brain. Studies on dietary fiber consistently show that higher fiber intake is associated with lower overall calorie consumption because high-fiber foods are more satiating per calorie than their low-fiber equivalents. Replacing a serving of white rice, pasta, or bread with sweet potato at a meal typically reduces total energy intake while increasing micronutrient delivery.

Medium glycaemic index and insulin management

Insulin resistance tends to increase during perimenopause, driven by declining oestrogen and the associated increase in visceral adipose tissue. High-GI foods cause rapid insulin spikes that, over time, worsen insulin sensitivity and promote fat storage, particularly in the abdomen. Sweet potato has a medium glycaemic index, notably lower than white potato, white bread, and most breakfast cereals. When eaten in typical portions with protein and fat, its glycaemic impact is further moderated. Supporting insulin sensitivity through diet is one of the more evidence-supported strategies for managing perimenopausal weight.

Potassium and water retention

Many women experience bloating and water retention during perimenopause, partly driven by high sodium intake relative to potassium intake. Potassium helps the kidneys excrete excess sodium, reducing water retention. This does not affect body fat, but it reduces the scale number and the physical discomfort of bloating. Sweet potato is a meaningful potassium source, and increasing potassium intake while reducing sodium is a straightforward way to address this component of perceived weight gain.

Vitamin A and metabolic function

Beta-carotene, the vitamin A precursor abundant in sweet potato, is involved in fat metabolism through its role in retinoic acid signalling. Retinoic acid influences the differentiation of preadipocytes into mature fat cells and affects how adipose tissue functions. While this mechanism is not directly translatable to eating sweet potato producing weight loss, adequate vitamin A status supports normal metabolic function in adipose tissue.

Complex carbohydrates versus processed alternatives

The practical weight management value of sweet potato is largely comparative. Most people consume excess calories through refined carbohydrates, sugar-sweetened foods, and ultra-processed snacks. Replacing these with sweet potato improves nutrient density, increases fiber, reduces glycaemic impact, and typically reduces calorie intake without requiring rigid portion control. This is the core dietary strategy: substitution rather than deprivation.

Practical approach

Use sweet potato as your primary carbohydrate source two to three times per week. Pair it with 25 to 30 grams of protein per meal and non-starchy vegetables to further improve satiety and muscle preservation. Avoid adding high-calorie toppings such as butter, sugar, or marshmallows, which undermine its calorie advantage. Roasting or baking preserves nutrients better than boiling.

Tracking dietary patterns

PeriPlan lets you track meals and symptoms over time, which makes it easier to see connections between eating patterns and weight fluctuations, energy, and hunger signals. Four to six weeks of consistent tracking gives you much more useful data than short-term observation.

When to see a doctor

If you are gaining weight despite a consistent calorie deficit, or if weight gain is accompanied by symptoms such as cold intolerance, constipation, hair loss, or fatigue, ask your healthcare provider about thyroid function testing. Hypothyroidism becomes more common during midlife and significantly affects metabolism. Your provider can also discuss whether hormone therapy is appropriate, as it can help reduce the abdominal fat redistribution specific to perimenopause.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.