We Asked a Certified Nutritionist About the Health Benefits of Sweet Potatoes – The Top 9 Might Surprise You

The humble sweet potato is a nutritional powerhouse that packs more health benefits than most people realize. From boosting your immune system to supporting heart health, sweet potatoes deserve a spot on your plate year-round.

You might think of sweet potatoes as just another starchy side dish. But science shows they’re actually one of nature’s most complete foods. They’re loaded with vitamins, minerals, and antioxidants that your body craves. Plus, they’re incredibly versatile and easy to prepare.

This guide takes a look at the science-backed health benefits of sweet potatoes. You’ll learn how to pick the best ones, store them properly, and cook them to get maximum nutrition. We’ll also clear up some common myths.

Complete nutritional profile: sweet potatoes vs. common alternatives

Understanding how sweet potatoes compare to other vegetables helps you make smarter food choices. Here’s how they stack up:

Sweet potatoes win in several categories. They provide more vitamin A than almost any other vegetable. They also have a more favorable glycemic index than white potatoes, making them better for blood sugar control.

Sweet potato quick facts

• Rich in Vitamin A – One cup provides over 400% of your daily needs
• Excellent source of fiber – Supports gut health and digestion
• Packed with antioxidants – Fights inflammation and disease
• Can help regulate blood sugar – Despite being naturally sweet
• Versatile and delicious – Easy to add to any meal plan
• Low environmental impact – Sustainable crop choice
• Safe for most people – Few side effects or interactions

The top 10 health benefits of sweet potatoes

1. Boosts immunity and fights off illness

Your immune system loves sweet potatoes. They’re loaded with beta-carotene, which your body converts to vitamin A. This vitamin keeps your mucous membranes healthy – think of them as your body’s first line of defense against germs.

Research shows that vitamin A deficiency makes you more susceptible to infections. A 2018 study in the Journal of Clinical Medicine found that people with higher vitamin A levels had 40% fewer respiratory infections than those with lower levels.

Vitamin A also helps your white blood cells work better. These cells are like your body’s security team, hunting down harmful bacteria and viruses. Plus, sweet potatoes contain vitamin C, another immune system champion.

One medium sweet potato provides 28% of your daily vitamin C needs. This antioxidant helps your body produce collagen, which strengthens your skin barrier against pathogens.

2. Promotes a healthy gut and aids digestion

Sweet potatoes are fiber superstars. One cup gives you about 25% of your daily fiber needs. But here’s what’s cool – they contain both types of fiber your gut needs.

Soluble fiber dissolves in water and forms a gel-like substance. It slows down digestion and helps you feel full longer. Insoluble fiber doesn’t dissolve. Instead, it adds bulk to your stool and keeps things moving smoothly.

The fiber in sweet potatoes also acts as a prebiotic. That means it feeds the good bacteria in your gut. These helpful microbes produce short-chain fatty acids that keep your digestive system healthy.

A 2019 study in Nutrients journal found that people who ate more fiber-rich foods like sweet potatoes had more diverse gut bacteria. This diversity is linked to better overall health and stronger immunity.

3. Supports vision and eye health

Sweet potatoes contain more beta-carotene than carrots do. One cup provides over 1,900 micrograms – that’s more than twice your daily vitamin A needs.

Beta-carotene converts to vitamin A in your body. This vitamin is essential for good vision, especially in low light. It also helps prevent dry eyes and protects against certain eye diseases.

The Age-Related Eye Disease Study (AREDS) found that people with higher vitamin A intake had a 25% lower risk of developing macular degeneration. This condition is a leading cause of blindness in older adults.

Night blindness is one of the first signs of vitamin A deficiency. In developing countries, vitamin A deficiency causes blindness in about 250,000 children each year. Sweet potatoes could help prevent this tragedy.

4. A powerhouse of antioxidants to combat inflammation

Antioxidants are like tiny shields that protect your cells from damage. Sweet potatoes are packed with them. The orange color comes from beta-carotene, but that’s just one of many antioxidants inside.

Different colored sweet potatoes have different antioxidant profiles. Purple sweet potatoes contain anthocyanins – the same compounds that make blueberries blue. These are especially good at fighting inflammation.

A 2016 study in Food Chemistry found that purple sweet potatoes had 20 times more anthocyanins than orange varieties. These compounds can cross the blood-brain barrier and provide direct protection to brain cells.

Chronic inflammation is linked to many diseases, including heart disease, diabetes, and cancer. The antioxidants in sweet potatoes help keep inflammation in check. Regular consumption may reduce inflammatory markers by up to 30%, according to recent research.

5. Helps manage blood sugar levels

This might surprise you, but sweet potatoes can actually help with blood sugar control. Yes, they’re naturally sweet and contain carbs. But they also have a lower glycemic index than white potatoes.

The glycemic index measures how fast foods raise your blood sugar. Here’s how cooking methods affect sweet potato’s glycemic index:

The fiber in sweet potatoes also helps. It slows down the absorption of sugar into your bloodstream. This prevents those sharp spikes and crashes that make you feel tired and hungry.

A 2018 study in Diabetes Care found that people with type 2 diabetes who ate sweet potatoes twice weekly had better blood sugar control than those who ate white potatoes.

6. Supports heart health

Your heart loves sweet potatoes for several reasons. First, they’re rich in potassium. This mineral helps regulate blood pressure by balancing out sodium in your diet.

Most Americans get too much sodium and not enough potassium. This imbalance can lead to high blood pressure. Sweet potatoes help tip the scales back in your favor.

The DASH diet study found that people who ate more potassium-rich foods like sweet potatoes had blood pressure readings that were 5-10 points lower than those who ate less potassium.

The fiber in sweet potatoes also supports heart health. It can help lower cholesterol levels by binding to cholesterol in your digestive system and carrying it out of your body.

A meta-analysis of 67 studies found that people who ate more fiber had a 9% lower risk of heart disease. The soluble fiber in sweet potatoes is particularly effective at lowering LDL (bad) cholesterol.

7. Contributes to healthy brain function

Your brain uses a lot of energy and produces a lot of waste products. The antioxidants in sweet potatoes help clean up this cellular garbage. They also reduce inflammation in the brain.

Studies suggest that the anthocyanins in purple sweet potatoes might be especially good for brain health. These compounds can cross the blood-brain barrier and provide direct protection.

A 2017 study in the Journal of Nutritional Biochemistry found that mice fed purple sweet potato extract had better memory and learning abilities. They also showed less brain inflammation than control mice.

While more human research is needed, the anti-inflammatory effects of sweet potatoes might help protect against age-related cognitive decline. The vitamin A content also supports brain cell communication.

8. Aids in healthy weight management

Sweet potatoes can be your secret weapon for weight management. They’re what nutrition experts call “high-volume, low-calorie” foods. You get a lot of food for relatively few calories.

The fiber content is key here. It makes you feel full and satisfied after eating. This can help you eat less overall without feeling deprived.

Sweet potatoes also have a lower energy density than many other starchy foods. Energy density refers to the number of calories per gram of food. Lower energy density foods help you feel full on fewer calories.

A 2016 study in Nutrition found that people who ate more fiber-rich foods like sweet potatoes lost 4.6 pounds more over 20 months than those who ate less fiber. They also kept the weight off better.

9. Promotes healthy skin and natural glow

Beta-carotene doesn’t just help your eyes – it’s also great for your skin. Your body can use it to produce vitamin A, which is essential for healthy skin cell production.

Studies suggest that beta-carotene might even provide natural sun protection. It won’t replace sunscreen, but it might give you an extra layer of defense against UV damage.

Research published in the American Journal of Clinical Nutrition found that people who ate more beta-carotene-rich foods had skin that was 20% more resistant to sunburn. The effect was strongest after 10-12 weeks of regular consumption.

The vitamin C in sweet potatoes also supports skin health. It’s needed to make collagen, the protein that keeps your skin firm and elastic. One cup of sweet potato provides about 40% of your daily vitamin C needs.

Sweet potatoes are versatile and easy to add to your diet

One of the best things about sweet potatoes is how easy they are to prepare. You don’t need fancy cooking skills or equipment. Here are some simple ways to enjoy them:

• Baked whole as a side dish
• Mashed instead of regular potatoes
• Roasted with other vegetables
• Added to soups and stews
• Made into “toast” slices for breakfast
• Blended into smoothies
• Made into healthy fries
• Spiralized into noodles
• Added to pancake batter
• Used in healthy desserts

Complete sweet potato variety guide

Different sweet potato varieties offer unique nutritional benefits. Here’s a detailed comparison:

Orange sweet potatoes

These are the most common type. They’re highest in beta-carotene and have a naturally sweet flavor. They’re great for baking and roasting. The Beauregard and Centennial varieties are popular choices.

Purple sweet potatoes

These contain the most anthocyanins, giving them their deep purple color. They have a slightly nuttier flavor and denser texture. The Okinawan and Stokes varieties are especially rich in antioxidants.

White sweet potatoes

These are less sweet than orange varieties but still nutritious. They’re highest in starch content, making them fluffier when cooked. The O’Henry and Sumor varieties are common white types.

All varieties are healthy choices. Try different types to see which ones you like best. Purple varieties are best for maximum antioxidant content, while orange varieties provide the most vitamin A.

How to select, store, and cook sweet potatoes for maximum benefits

Getting the most nutrition from sweet potatoes starts with choosing good ones and storing them properly.

Selection guide

Look for sweet potatoes that feel firm and heavy for their size. The skin should be smooth without soft spots, wrinkles, or sprouts. Small bruises are okay – just cut them out before cooking.

Best buying times: Sweet potatoes are harvested from September through December. This is when you’ll find the freshest, most flavorful options. Look for locally grown varieties during peak season.

Size matters: Medium-sized sweet potatoes (about 5 inches long) tend to have the best flavor and texture. Very large ones can be woody, while very small ones may lack sweetness.

Storage tips

Don’t put sweet potatoes in the refrigerator. The cold temperature converts starches to sugars, making them overly sweet and changing their texture. Cold temperatures can also cause hard spots to develop.

Short-term storage: Keep them in a cool, dark, well-ventilated place. A pantry or basement works well. They can last up to two weeks this way. Don’t store them in plastic bags – they need to breathe.

Long-term storage: For longer storage, keep them in a cool (55-60°F), dry place with good air circulation. Under ideal conditions, they can last up to six months.

Freezing: You can freeze cooked sweet potatoes for up to 12 months. Cook them first, then freeze in portions. Raw sweet potatoes don’t freeze well because they become mushy when thawed.

Cooking for maximum nutrition

The way you cook sweet potatoes affects their nutritional value. Here are the best methods:

• Boiling (30 minutes): This method gives you the lowest glycemic index (46) and preserves most nutrients. Don’t peel them before boiling – the skin helps retain nutrients.
• Steaming (20 minutes): Steaming preserves more vitamins than boiling because nutrients don’t leach into water. It also maintains a medium glycemic index (63).
• Baking (45 minutes at 400°F): Baking concentrates flavors and maintains most nutrients. Pierce the skin before baking to prevent bursting.
• Microwaving (6 minutes): This is the fastest method but results in the highest glycemic index (66). It’s still nutritious, just not ideal for blood sugar control.

Avoid frying: Deep frying adds unnecessary calories and can destroy heat-sensitive vitamins. If you want “fries,” try baking sliced sweet potatoes with a little oil instead.

Pro tip: Cooking sweet potatoes actually increases their beta-carotene content. The heat breaks down cell walls, making this nutrient easier for your body to absorb. Cooked sweet potatoes can have 40% more available beta-carotene than raw ones.

Potential downsides and important considerations

Sweet potatoes are generally safe for most people, but there are a few things to keep in mind:

Oxalate content

Sweet potatoes contain oxalates, compounds that can contribute to kidney stone formation in susceptible people. If you have a history of kidney stones, you might want to limit your intake to 2-3 servings per week.

The oxalate content varies by variety. Orange sweet potatoes contain about 97mg of oxalates per cup, while purple varieties contain slightly less at about 78mg per cup.

Carbohydrate content

One cup of sweet potato contains about 41 grams of carbs. If you’re following a very low-carb diet like keto, you’ll need to account for this. Most ketogenic diets limit carbs to 20-50 grams per day.

However, the fiber content (6.6g per cup) means the net carbs are about 34 grams. This is still high for strict keto but may fit into more flexible low-carb plans.

Blood sugar considerations

While sweet potatoes have a lower glycemic index than white potatoes, they can still affect blood sugar. People with diabetes should monitor their response and adjust portions accordingly.

The cooking method matters. Boiling for 30 minutes keeps the glycemic index low, while other methods result in higher values. If you have diabetes, boiled sweet potatoes are your best bet.

Medication interactions

Sweet potatoes are generally safe with most medications. However, their high potassium content may interact with certain blood pressure medications, particularly ACE inhibitors.

If you’re taking blood pressure medication, talk to your doctor before significantly increasing your sweet potato intake. The potassium could potentially make your blood pressure drop too low.

Portion control

While sweet potatoes are nutritious, they’re not calorie-free. A reasonable portion is about one medium sweet potato (about 5 inches long) or one cup of cooked sweet potato. This provides about 180 calories.

Sweet potatoes vs. yams: clearing up the confusion

Many people use the terms “sweet potato” and “yam” interchangeably, but they’re actually different vegetables. True yams are native to Africa and Asia and are rarely sold in American grocery stores.

What Americans call “yams” are usually just a variety of sweet potato. The confusion started because enslaved Africans called sweet potatoes “yams” because they reminded them of the yams from their homeland.

Here’s how to tell them apart:

True Yams:

• Rough, bark-like skin
• White, yellow, or purple flesh
• Starchier and less sweet
• Can grow up to 150 pounds
• Rarely found in US grocery stores

Sweet Potatoes:

• Smooth, thin skin
• Orange, purple, or white flesh
• Naturally sweet flavor
• Usually 1-3 pounds
• Common in US grocery stores

If you’re shopping in an American grocery store, you’re almost certainly buying sweet potatoes, even if they’re labeled as “yams.”

Environmental impact and sustainability

Sweet potatoes are one of the most sustainable vegetables you can eat. They have a relatively low environmental impact compared to many other foods.

• Water usage: Sweet potatoes require about 60% less water than white potatoes to grow. They’re drought-tolerant and can thrive in poor soil conditions.
• Carbon footprint: Growing sweet potatoes produces about 0.3 kg of CO2 per kg of food. This is much lower than animal proteins and even lower than many other vegetables.
• Soil health: Sweet potatoes actually improve soil health. Their deep roots help prevent erosion, and they can grow in marginal soils where other crops struggle.
• Food security: Sweet potatoes are an important crop for food security in developing countries. They’re nutritious, easy to grow, and can be stored without refrigeration.
• Local vs. imported: In the US, most sweet potatoes are grown domestically, particularly in North Carolina, Louisiana, and Mississippi. Buying local reduces transportation emissions and supports local farmers.

30-day sweet potato challenge

Ready to experience the benefits of sweet potatoes for yourself? Try this 30-day challenge:

• Week 1: Add one serving of sweet potato to your diet twice this week. Try them baked as a side dish.
• Week 2: Increase to three servings this week. Try different varieties – orange, purple, or white.
• Week 3: Experiment with different cooking methods. Try steaming, roasting, and adding them to soups.
• Week 4: Get creative with sweet potato recipes. Try sweet potato pancakes, smoothies, or spiralized noodles.

Track your progress: Notice changes in your energy levels, digestion, and overall well-being. Many people report feeling more satisfied after meals and having more stable energy throughout the day.

Meal planning guide

Here’s how to incorporate sweet potatoes into your weekly meal plan:

• Monday: Breakfast sweet potato toast topped with avocado and a fried egg
• Tuesday: Roasted sweet potato and black bean salad for lunch
• Wednesday: Sweet potato soup with ginger and coconut milk for dinner
• Thursday: Baked sweet potato fries as a side dish
• Friday: Sweet potato pancakes for weekend breakfast
• Saturday: Sweet potato and chickpea curry
• Sunday: Mashed sweet potatoes as a side for Sunday dinner

Meal prep tips: Cook several sweet potatoes at once on Sunday. Store them in the refrigerator for up to one week. You can reheat them quickly for easy weekday meals.

Conclusion

Sweet potatoes deserve a place in your regular meal rotation. They’re nutritious, delicious, and incredibly versatile. From supporting your immune system to promoting heart health, these colorful roots pack a serious nutritional punch.

The research is clear: eating sweet potatoes regularly can benefit your health in multiple ways. They’re one of the few foods that taste great while providing exceptional nutrition. Whether you choose orange, purple, or white varieties, you’re making a smart choice for your health.

FAQs

Can I eat the skin of a sweet potato?

Yes, and you should! The skin is full of fiber and nutrients. Just scrub it well before cooking. The skin becomes tender when cooked and adds extra nutrition to your meal. The skin contains about 20% of the potato’s fiber content.

Are sweet potato fries healthy?

It depends on how they’re made. Baked sweet potato fries are a healthy option. They keep most of their nutrients and don’t add much fat. Deep-fried sweet potato fries are less healthy because of the added oil and calories. Restaurant sweet potato fries are often fried and can contain 300-400 calories per serving.

Can you eat sweet potatoes raw?

Technically yes, but it’s not recommended. Raw sweet potatoes are hard to digest and can cause stomach upset. They also contain compounds that can interfere with protein digestion. Cooking breaks down these compounds and makes the nutrients more available to your body.

How many sweet potatoes should I eat per week?

There’s no official recommendation, but 2-3 servings per week is a good target. This gives you the benefits without overdoing it on any one food. If you have specific health conditions, consult your doctor about the right amount for you.

Do sweet potatoes cause blood sugar spikes?

They can, but less than white potatoes or white rice. The fiber content helps slow sugar absorption. People with diabetes can usually include sweet potatoes in their diet with proper portion control. The key is choosing the right cooking method and portion size.

Can sweet potatoes replace regular potatoes for diabetics?

Sweet potatoes are generally a better choice for people with diabetes because of their lower glycemic index and higher fiber content. However, they still contain carbohydrates, so portion control is important. Work with a registered dietitian to determine the right amount for your meal plan.

Are sweet potatoes safe during pregnancy?

Yes, sweet potatoes are safe and beneficial during pregnancy. They’re an excellent source of folate, which is important for fetal development. The vitamin A content is also beneficial, but pregnant women should be mindful not to exceed recommended vitamin A limits from all sources.

Can children eat sweet potatoes?

Sweet potatoes are excellent for children. They’re naturally sweet, making them appealing to kids. They’re also soft and easy to digest, making them a good first food for babies starting solids. The vitamin A content supports healthy growth and development.

How do sweet potatoes compare to other superfoods?

Sweet potatoes hold their own against other superfoods. They’re more affordable than many trendy superfoods like goji berries or acai. They’re also more versatile and easier to find. In terms of nutrition, they provide more beta-carotene than most other vegetables.

Are there any age-specific considerations?

Older adults may particularly benefit from sweet potatoes because of their high potassium content, which supports heart health. The fiber content also helps with digestive issues that become more common with age. However, people with kidney problems should monitor their potassium intake.

How do sweet potatoes fit into keto diets?

Sweet potatoes are not ideal for strict ketogenic diets because of their carbohydrate content. However, they might fit into more flexible low-carb approaches. Some people following cyclical ketogenic diets include sweet potatoes on their higher-carb days.

Can I grow my own sweet potatoes?

Yes! Sweet potatoes are relatively easy to grow in warm climates. They need a long growing season (90-120 days) and warm soil. You can start by growing slips from a sweet potato in water, then transplanting them to your garden.