Sweet potatoes, the darling of healthy carbs, automatically get the nod from dietitians thanks to their exceptional nutritional content. Sweet potatoes are packed with important nutrients like fiber, vitamin A, and potassium. And they can help you maintain total-body health (as long as you don’t always eat them topped with melted marshmallows).
Despite their impressive nutritional profile, there are certain groups of people who should avoid eating them regularly. Here, we explore the benefits and side effects of sweet potatoes and how to include them in a balanced diet. Read on, and for more, check out The Verdict on Whether White Potatoes or Sweet Potatoes Are Healthier.
Nutritional value of sweet potato

- Nutrition (per 1 cup, cooked):
- Calories: 180
- Fat: 0 g (saturated fat: 0 g)
- Sodium: 72 mg
- Crabs: 41 g (Fiber: 7 g, Sugar: 13 g)
- Protein: 4 g
The benefits of sweet potatoes


They are excellent for heart health
Sweet potatoes are a great source of fiber and potassium, arguably two of the most important nutrients for heart health. One cup of baked sweet potatoes gives you about 24% of your daily value for fiber and 20% of your daily value for potassium.
Fiber helps support heart health by preventing fats from being absorbed into your bloodstream, helping to lower your LDL, or “bad,” cholesterol, according to Harvard Health Publishing. At the same time, potassium helps lower blood pressure by relaxing blood vessel walls so blood can flow better. Keeping your cholesterol and blood pressure under control can help reduce your risk of heart disease, which is the leading cause of death in the United States.
They protect your vision
Carrots are known as the vegetable that promotes good vision, but that’s because they’re rich in beta-carotene, the same plant pigment that gives sweet potatoes their bright color. One cup of cooked sweet potatoes contains 213 percent of the daily value for beta-carotene, which helps maintain sharp vision.
The antioxidant beta-carotene has been shown to help prevent the progression of eye diseases by helping to scavenge free radicals to prevent damage to the retina, according to a 2020 study in AntioxidantsThe liver converts some beta-carotene into vitamin A, a nutrient needed for normal vision, according to the National Institutes of Health.
Don’t forget to pair your sweet potato with a small amount of healthy fat, such as grass-fed butter, extra virgin olive oil, or avocado. Fat helps the body better absorb the vitamin A beta-carotene.
They can help manage blood sugar levels
Sweet potatoes contain a blend of different plant compounds that may help control blood sugar levels.
For one, sweet potatoes are high in fiber, with 4 grams per cup of cubed potatoes. “Fiber slows digestion for a steady release of sugar into the bloodstream [and helps avoid] high blood sugar spikes,” explains Sarah Alsing, M.Sc., dietitianRegistered Dietitian and Owner of Deliciously Powered.
Sweet potatoes contain compounds called flavonoids and polyphenols. According to a 2021 study in the International Journal of Molecular SciencesThey can help promote glucose absorption and improve insulin secretion, which helps maintain healthy blood sugar levels.
Foods with a low glycemic index (GI) are less likely to cause major spikes and crashes in blood sugar. Depending on how they’re prepared, sweet potatoes can have a low GI. Boiling sweet potatoes gives them a low to medium GI, and the longer you boil them, the lower the GI, according to a 2011 study in the Journal of Nutrition and MetabolismOn the other hand, roasted, baked and fried sweet potatoes have a high GI.
They can help support immunity
When winter comes, you may want to add more sweet potatoes to your diet.
A baked sweet potato contains 156% of the daily value of vitamin A, a nutrient essential for a healthy immune system. “Vitamin A enhances your body’s immune response and is being studied for potential use as a treatment of infectious diseases“, explains Alsing.
According to the National Library of Medicine, vitamin A deficiency can weaken the immune system and increase the risk of contracting infectious diseases. Eating sweet potatoes regularly can help you meet your vitamin A needs and maintain a strong immune system.
They can promote gut health
Fiber is essential for good gut health, and sweet potatoes are a delicious way to get your daily dose.
Our digestive tract doesn’t digest fiber, but it passes through the colon and ferments there. This process produces healthy bacteria (probiotics) and other metabolites, such as short-chain fatty acids, or SCFAs, according to a 2022 study in MicroorganismsProbiotics and SCFAs help promote a diverse and healthy gut microbiome by helping to maintain a strong intestinal barrier.
Eating more fiber can help regulate your bowel movements. If you suffer from constipation, try adding fiber-rich foods, such as sweet potatoes, to your diet.
They are versatile and fit into many diets
Sweet potatoes are a nutritious source of carbohydrates and can fit into most diets, such as Mediterranean, gluten-free, and plant-based. “Sweet potatoes are one of my favorite sources of carbohydrates for meals because there are so many ways to prepare them and they are high in fiber,” Alsing says.
You can’t go wrong with classic roasted sweet potatoes tossed with olive oil and garlic powder. If you’re craving something sweet, Alsing suggests roasting sweet potatoes with cinnamon and cayenne pepper.
Alsing recommends turning to your microwave for a quick and easy meal that’s packed with fiber and protein. “When I want to make a quick meal, my go-to method is to microwave a sweet potato, which takes about five minutes. Then I stuff it with ground turkey, black beans, salsa, and avocado,” she says. (Try making Quick Turkey Stuffed Sweet Potatoes with its recipe.)
Potential Side Effects of Excessive Sweet Potato Consumption


They might make your skin orange
Although it may sound strange, eating too much beta-carotene from foods like sweet potatoes and carrots can turn your skin orange. This condition, called carotenoderma, is harmless and uncommon. You would have to eat a lot of sweet potatoes over a long period of time to get that glowing complexion.
“You would need to eat about 3 cups of cubed sweet potatoes or one and a half medium-sized sweet potatoes every day for several months to get carotenoderma,” Alsing says.
They are rich in oxalates
People with calcium oxalate stones, the most common type of kidney stones, should avoid large portions of sweet potatoes.
Sweet potatoes are very high in oxalates, with 54 milligrams per 1/2-cup serving. People who need to follow a low-oxalate diet, such as those with kidney stones, should limit their intake to 50 to 100 milligrams of oxalates per day, Alsing says.
However, if you are not at increased risk for kidney stones, you can – and should – eat foods high in oxalates, such as sweet potatoes, because they are very nutritious.
To reduce your risk of calcium oxalate stones, drink plenty of water and get enough calcium, which you can get from dairy products. “Drinking enough fluids is the best way to prevent kidney stones because it thins your urine and keeps chemicals from building up and forming stones,” Alsing says. “It’s important to get enough calcium because calcium binds to oxalates in your digestive system, so they’ll be excreted when you go to the bathroom instead of going into your kidneys.”
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