The sweet potato is delicious with no side effects like flax or bran. However I'm calculating just a 1/4 of a medium s.potato is still around 15 net carbs. I'm aiming for 25 net carbs this week then 30 next wk and so on but I have gone over the past 2 days because of the potato sizing. Time will tell how much of one I can eat daily when I figure my CL. But it really filled me up for the day and stabilised blood sugar. I put a tablespoon of butter on it.