Are Sweet Potatoes Healthy for You?

Sweet potatoes are readily available in grocery stores and taste delicious, but are sweet potatoes healthy for you? Potatoes sometimes get a bad reputation because they are high in carbohydrates, yet carbs are an important source of energy. The health factor often depends on preparation — especially since heavy frying or salting can negate benefits.

Are sweet potatoes good for you in comparison to white potatoes? When baked, roasted or steamed and paired with a source of protein or healthy fat to help stabilize blood sugar, sweet potatoes can be a nutritious part of a balanced diet. If potatoes are a staple in your diet but you want to eat healthier, consider sometimes swapping Russets for sweet potatoes.

You’ll get the same starchy satisfaction with more vitamins and minerals, and you won’t have to sacrifice flavor. But are sweet potatoes healthy enough to meet your nutritional goals? Let’s take a closer look at their benefits and the best ways to enjoy them.

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• Are Sweet Potatoes Healthy for You? 
• How Healthy Are Sweet Potatoes for You? 
• What Are the Health Benefits of Sweet Potatoes?

Are Sweet Potatoes Healthy for You? 

Are you on a mission to learn how to start eating healthy without giving up your favorite foods? Potatoes are a dietary staple (and comfort food) for many of us, but they often get a bad rap due to their starch content and common high-fat, high-sodium preparations (we're looking at you, French fries).

So, are sweet potatoes nutritious and healthy? Yes, they are — sweet potatoes provide fiber, vitamins and minerals that support good health. When cooked by baking, steaming or roasting without added sugar or fat, they make a great addition to your diet.

Are sweet potatoes healthy for diabetics? For those managing blood sugar, sweet potatoes can fit into a diabetes-friendly diet when eaten in moderate portions and paired with protein or healthy fat to help stabilize blood sugar.

Sweet potatoes are healthy and delicious, pairing well with nearly every protein from chicken to seafood. Try them combined with fall produce like beets and Brussels sprouts, or check out these stuffed sweet potatoes for a delicious way to include more vegetables. Let’s slice in and take a closer look at sweet potato nutrition facts.

One 200g medium-sized baked sweet potato with skin provides: 

• Calories: 180 
• Carbs: 41 grams 
• Protein: 4 grams 
• Fat: 0.3 grams 
• Fiber: 6.6 grams 
• Vitamin A: 213% of the Daily Value (DV) 
• Vitamin C: 44% of the DV 
• Vitamin B6: 34% of the DV 
• Potassium: 20% of the DV

As you can see, sweet potatoes are healthy, especially when it comes to Vitamin A because a single portion provides over the daily recommended amount of Vitamin A for most adults.

Are Sweet Potatoes Healthier Than Regular Potatoes? 

Are sweet potatoes healthy if you eat them instead of white potatoes? Sweet potatoes are among the healthiest vegetables, but both regular and sweet potatoes can be part of a healthy diet. Each offers different nutrients, for example, white potatoes provide more potassium and folate, while sweet potatoes are higher in beta carotene.

Sweet potatoes generally have a lower glycemic index than white potatoes, especially when boiled or baked, which may help moderate blood sugar spikes. Both white and sweet potatoes are a great source of dietary fiber, with sweet potatoes offering a slightly higher amount (especially if you eat the skin).

Are sweet potatoes nutritious and healthy? Interestingly, people who eat sweet potatoes tend to eat smaller portions compared to white potatoes. For this reason, studies have not shown sweet potatoes to be a contributing factor to weight gain, whereas diets that include white potatoes are often connected to weight gain.

Keep in mind that sweet potato health benefits are at their highest when steaming or roasting. Are sweet potatoes healthy if you boil them? Boiling sweet potatoes can reduce some nutrients but is still a healthy preparation method, especially in comparison to frying. Frying sweet potatoes will significantly decrease their health benefits, mainly due to the oil used increasing the saturated fat content.

Are Sweet Potato Fries Healthy? 

We all love French fries and they can be hard to give up. What if you swap them out for sweet potato fries? Are sweet potato fries healthy?

Sweet potato fries may provide more Vitamin A than white fries, but they’re still high in fat and calories when deep-fried. They also often contain high levels of added sodium. Baking or air-frying is a healthier way to enjoy them, in moderation. Try roasting thin slices of sweet potatoes instead of frying sweet potato fries — you might just like them better!

How Healthy Are Sweet Potatoes for You? 

Sweet potatoes are packed with nutrients — including beta-carotene, Vitamins C and B6, potassium and antioxidants. Sweet potatoes' versatile nature makes it easy to enjoy them in many different dishes. Whether you’re aiming to boost nutrient intake, manage weight or simply enjoy a wholesome root vegetable, sweet potatoes can be a valuable part of anyone's diet.

What Are the Health Benefits of Sweet Potatoes? 

When you look at sweet potato health benefits, there are plenty to list. In addition to the facts covered above, sweet potatoes are healthy because they support healthy vision, immune function, digestion and heart health.

High in Dietary Fiber

Are sweet potatoes healthy when it comes to fiber? We can all use more fiber in our diets, and enjoying delicious sweet potatoes is one of the best ways to up your fiber intake. Fiber helps keep us fuller for longer, which is helpful in weight maintenance.

Sweet potatoes contain both soluble and insoluble fiber, which supports digestive health and can help regulate blood sugar. In addition to the fiber, sweet potatoes support gut health as they contain prebiotics that promote the growth of healthy bacteria, aiding digestion.

Good for the Heart 

Sweet potatoes are healthy because, in addition to the digestive benefits of fiber and its cholesterol-reducing properties, a high-fiber diet supports heart health. Sweet potatoes are a source of potassium, which can help regulate blood pressure by balancing out the effects of excess sodium.

Antioxidant-Rich 

Sweet potatoes are good for you if you want to add foods that have antioxidant properties. Antioxidants in sweet potatoes, especially anthocyanins in purple varieties, help reduce oxidative stress in the body. While some lab studies suggest potential protective effects, more human research is needed.

In particular, anthocyanins are the same antioxidants found in blueberries and red cabbage, which have been linked to reduced inflammation. The skins are particularly potent in this regard, so don’t toss the peels.

High in Vitamins and Minerals 

Sweet potatoes are healthy because they are a great source of beta carotene, which is known to support eyesight. Beta carotene gets converted into Vitamin A in your body which supports normal immune function and helps maintain healthy vision.

If you are not sure how to incorporate sweet potatoes into your diet, consider taking cooking classes near you to learn how. Cooking classes are taught by professional chefs who focus on healthy recipes and proper preparation. You can also watch healthy online cooking classes to get some sweet potato inspiration.

Sweet potatoes are healthy and can be a great alternative or complement to white potatoes, offering more variety and nutrients to your meals. They contain a valuable blend of vitamins and minerals, plus they're an excellent source of fiber. The way you prepare them is an important factor, so as long as you don’t fry them or hide them under a layer of marshmallows, you can enjoy this nutritious tuber on a regular basis.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.