As you can see, sweet potatoes are a good source of many essential nutrients. Specific nutrients, such as dietary fiber, protein, vitamin A, manganese, vitamin C, potassium, iron, and calcium, are thought to be responsible for many of the potential health benefits of sweet potatoes.
Sweet potatoes are also a source of phytonutrients and antioxidants, such as carotenoids, phenolic connections, and anthocyanins (found in purple sweet potatoes). Other phytonutrients found in sweet potatoes include: tocopherols, tanninsAnd saponinsamong other things.
Beta-caroteneAn antioxidant found primarily in orange sweet potatoes that gives them their color has been linked to health benefits. One large, baked sweet potato contains 20,700 mcg of beta-carotene.
What are other benefits of eating sweet potatoes?
In recent years, there has been increased research into the potential health benefits of sweet potatoes. Several studies have shown that sweet potatoes have antioxidant and anti-inflammatory properties, possibly due to their many nutrients and phytonutrients.
These properties may aid in the treatment and prevention of specific health conditions and diseases, including the following:
- Type 2 diabetes: Some research suggests that antioxidants in sweet potatoes may help prevent type 2 diabetes. These compounds may help with insulin secretion, insulin sensitivity, and glucose (sugar) metabolism. Anthocyanins in purple sweet potatoes may also reduce inflammation and oxidative stress, which can increase the risk of type 2 diabetes.
- Intestinal health: The fiber in sweet potato skin has been linked to improved gut health. In a lab study, fiber from sweet potato skin increased the number of beneficial bacteria and decreased the number of harmful bacteria in the gut. Researchers concluded that sweet potato skin may have prebiotic effects.
- Eye health: Sweet potatoes are a rich source of vitamin A and beta-carotene, essential for eye health. Without enough vitamin A in your diet, you may be at risk for night blindness and certain eye diseases. Therefore, eating sweet potatoes can help you meet your vitamin A needs and keep your eyes healthy.
- Heart health: Research shows that eating sweet potatoes can help dyslipidemiawhich may increase the risk of cardiovascular disease. According to a study, fiber and other antioxidants in sweet potatoes reduce fat absorption from food. This may help control lower-density lipoprotein (LDL) and total cholesterol levels and reduce the risk of dyslipidemia.
- Cancer: Although the research is largely preliminary, some studies have found beneficial effects of sweet potatoes on cancer. In one animal study, mice with colon cancer were fed purple sweet potatoes for 18 weeks. At the end of the study, the mice experienced a significant reduction in the size and number of their tumors, possibly due to the anthocyanin content of the sweet potatoes.
Keep in mind that many studies on the potential health benefits of sweet potatoes have been conducted in the lab or on animals. While the findings described above are promising, more human trials are needed to further validate them.
Safety and precautions
For most people, eating sweet potato skin is safe and healthy. However, some people should limit their intake of sweet potato skin or avoid it altogether.
Although a sweet potato allergy is rare, it can occur in some people. Obviously, you should avoid the skin of sweet potatoes if you are allergic to sweet potatoes.
People following a low-fiber diet may need to limit or avoid the skin of sweet potatoes. Sweet potatoes with the skin on are considered a high-fiber food and therefore should not be included in a low-fiber diet. Eating the skin of sweet potatoes while on a low-fiber diet may cause stomach upset or other gastrointestinal problems.
People who have difficulty swallowing may consider pureeing the peel.
Like many other vegetables, sweet potatoes can be a source of contaminants such as pesticides and dirt. The skin is especially susceptible to pesticides and dirt because it is the outermost layer. You can remove dirt and pesticides from sweet potato skin with water and a scrub brush.
This goes without saying, but you should avoid sweet potato skin that is rotten or moldy. Your sweet potato may be bad if it smells, is soft, discolored, or shriveled.
How do you use sweet potato peels?
There are many ways to use both sweet potatoes and their skins. They can be boiled, baked, roasted, fried, air fried or microwaved. They can be eaten as a main course or a side dish for breakfast, lunch or dinner.
While many recipes use the whole sweet potato, some only call for the skin. You can try using the sweet potato skins to make homemade potato chips or fries. You can also make stuffed sweet potato skins (similar to those you often see on restaurant menus).
Otherwise, you can use whole sweet potatoes in a variety of recipes, from savory dishes to sweet treats. While there are hundreds of recipes available online, some common ways to enjoy sweet potatoes with the skin on include, but are not limited to, the following:
- Sweet potato fries
- Roasted, baked or gratinated sweet potato
- Sweet potato chips
- Mashed sweet potato
- Sweet potato salad
Store raw sweet potatoes in a cool, dry place such as a pantry. They will usually keep for a few weeks at room temperature. Cooked or prepared sweet potatoes should be stored in the refrigerator or freezer.
Sweet potatoes are a highly nutritious, versatile root vegetable with potential health benefits.
Eating sweet potato skin is not only safe, but also recommended. It contains fiber and other essential nutrients that are linked to several health benefits, including gut, heart, and eye health.
There are few precautions needed when eating sweet potatoes or their skins. However, some people, such as those on low-fiber diets or those with swallowing problems, may need to adjust their intake of sweet potato skin.
If you are still unsure whether sweet potato skin is safe for you, consult a health care provider.
By Brittany Lubeck, MS, RDN
Lubeck is a registered dietitian and freelance nutritionist with a master's degree in clinical nutrition.
