Benefits of incorporating sweet potatoes into your daily diet
Discover why sweet potatoes are not just delicious but also a powerhouse of nutrition.
Various forms of sweet potatoes have long held a place at holiday tables, burger joints and in Southern kitchens, but their reputation as a sugary side dish often sells them short. After all, this colorful root vegetable is more than just comforting and delicious. It’s packed with nutrients that support eyesight, digestion, immunity and even heart health.
“Sweet potatoes are a nutrient-rich choice that offer sweetness and satisfaction along with important vitamins, minerals and fiber,” says Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and an adjunct professor of nutrition at New York University. “When eaten in reasonable portions and prepared simply, they can be a delicious and healthful part of almost any eating plan.”
What are sweet potatoes?
Sweet potatoes are starchy root vegetables that come in a variety of colors, with orange being the most common, followed by purple, white and yellow.
While they share a name with white potatoes, they’re not closely related. “Sweet potatoes belong to the morning glory family, while white potatoes are part of the nightshade family,” explains Amy Goodson, a Texas-based registered dietitian and founder of The Sports Nutrition Playbook. “Sweet potatoes also have a different nutrient profile.”
For instance, sweet potatoes tend to be higher in certain key nutrients and have a lower glycemic index, meaning they raise blood sugar more gradually than white potatoes. “This makes them better at supporting blood sugar levels,” notes Young.
From a culinary standpoint, sweet potatoes are as versatile as they are nutritious since they shine in both sweet and savory dishes. You can bake them whole, cube them for roasting, mash them with herbs, blend them into smoothies or slice them into fries. And though typically in season during the fall and winter, sweet potatoes also have the benefit of being available year-round in most grocery stores.
How many calories in a sweet potato?
Sweet potatoes are not only nutritious but also lower in calories than many people realize. One small sweet potato (about 100 grams) has only about 80 calories, according to the U.S. Department of Agriculture. That same serving provides over 4 grams of fiber, which is great for digestive health, blood sugar regulation and promoting a sense of fullness. “Low calorie content plus high fiber makes sweet potatoes a good food for healthy weight management,” says Young. “Provided they’re prepared in a health-conscious way, of course.”
Being high in fiber and a good source of complex carbohydrates, sweet potatoes can also “provide lasting energy for daily activities or workouts,” adds Goodson.
They’re especially rich in beta-carotene, a powerful antioxidant your body converts into vitamin A. In fact, “just one medium sweet potato provides over 100% of the recommended daily intake of vitamin A,” says Young. This essential nutrient “supports eye health, immune function and healthy skin,” says Goodson.
Sweet potatoes also offer a range of other nutrients, including manganese, calcium, magnesium, phosphorus and vitamin C – minerals and vitamins that contribute to immunity, bone health, brain development and collagen production. They’re particularly rich in potassium, with a single small sweet potato delivering nearly 500 milligrams of the mineral. “Potassium is an important mineral for heart health and blood pressure regulation,” says Young.
Can you eat sweet potatoes every day?
Despite their benefits, sweet potatoes should be consumed in moderation. “They’re still a starchy vegetable that can raise blood sugar when eaten in large portions or prepared with added sugars, like in candied yams,” cautions Young. To get the most benefit without downsides, she recommends keeping preparations simple: “think roasted, baked or steamed – not fried or drenched in butter and brown sugar.”
Sweet potatoes are also naturally high in oxalates, which are compounds that may contribute to kidney stones in susceptible individuals. This is why people with a history of kidney stones or kidney disease should consult a healthcare provider before increasing their intake, says Goodson.
Additionally, their fiber content, while beneficial in moderation, can cause bloating or constipation if consumed in excess. Another consideration is the high vitamin A content of sweet potatoes. While beta-carotene from plant sources is generally safe, very high intakes over time may interfere with certain medications such as retinoids or blood thinners.
As long as such considerations are kept in mind, though, “there really are not many downsides to eating a sweet potato,” says Goodson. “Their natural sweetness, paired with key vitamins and minerals, makes them a smart addition to most balanced diets.”