Key takeaways
Sweet potatoes contain important nutrients like vitamin C, potassium, and fiber.
They’re also rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A.
Though sweet potatoes can be part of a nutritious diet for most people, they’re high in oxalates and may not be the best option for people with an increased risk of kidney stones.
Sweet potatoes are usually orange but are also found in other colors, such as white, red, pink, violet, yellow, and purple.
In some parts of North America, sweet potatoes are called yams. However, this is a misnomer, as yams are a different species.
A
portion of sweet potato with orange flesh and no skin contains:
Calories: 79
Protein: 1.58 grams
Carbohydrates: 17.3 grams
Sugar: 6.06 grams
Fiber: 4.44 grams
Fat: 0.38 grams
Starches and simple sugars like glucose and fructose make up most of the carbohydrate (carb) content of sweet potatoes.
Studies included in a 2021 research review found that sweet potato has a moderately high
of
. The GI is a measure of how fast your blood sugar levels rise after a meal.
Given the relatively high
, large amounts in a single meal may not be the best option for people with diabetes.
However, the method of cooking may have an impact on the GI. An
found that boiling sweet potatoes resulted in lower GI values than other preparation methods, including baking and roasting.
are often split into three categories based on how well they’re digested:
Rapidly digested starch: This starch is quickly broken down and absorbed, increasing the GI value.
Slowly digested starch: This type breaks down more slowly and causes a smaller rise in blood sugar levels.
Resistant starch: This
escapes digestion and acts like fiber, feeding your friendly gut bacteria.
Sweet potatoes are
, which helps moderate the body’s blood sugar levels after eating.
The amount of resistant starch may increase slightly
the sweet potatoes after cooking.
Sweet potatoes also contain a moderate amount of
, which most people don’t get enough of in their diets. The exact fiber content can vary depending on the cooking method and whether you eat the skin, which contains
of the total fiber in most potatoes.
Sweet potatoes have both
. Soluble fibers like pectin help increase fullness and reduce blood sugar spikes by
, and insoluble fibers add bulk to stool and also increase satiety.
Sweet potatoes and regular potatoes can both be part of a balanced diet, but there are a few key differences to consider. Compared with
of raw, skinless russet potato, an equivalent amount of raw, skinless sweet potato has
.
Though both are good sources of vitamin C and potassium, sweet potatoes also provide high amounts of beta carotene, which your body can transform into vitamin A.
Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that
in large amounts.
Whether
sweet potatoes or regular potatoes
are a better fit in your eating plan can depend on your specific health situation. If you need expert advice, consider contacting a registered dietitian to adjust your diet.
Research suggests that sweet potatoes may provide certain health benefits, including:
Prevention of vitamin A deficiency: Sweet potatoes are an
of highly absorbable beta carotene, which your body can convert into vitamin A. Vitamin A deficiency is
in developing countries and may cause health issues like eye damage and respiratory diseases.
Better gut health: The fiber in sweet potatoes can help
and may help with weight management by slowing down your digestion. The antioxidants in some sweet potatoes, like those
found in purple sweet potatoes
, may also promote the growth of beneficial bacteria in the gut.
Reduced oxidative stress: Oxidative stress is
with an increased risk of cancer.
suggests that diets rich in antioxidants like carotenoids, which counteract
, may be associated with a lower risk of cancers like lung, esophageal, and ovarian cancer.
Sweet potatoes are well tolerated in most people. However, they are considered
in substances called
, which may increase your risk of
.
Individuals who are prone to getting kidney stones may want to limit their sweet potato intake.
Sweet potatoes are underground tubers that are excellent sources of beta carotene, as well as many other vitamins, minerals, and compounds. For most people, they can be a helpful addition to a balanced diet.