by | Nutrients in One (180 g) Sweet Potato: Baked with Skin vs. Boiled without skin | ||
|---|---|---|
| Large (180 g), Baked Sweet Potatoes with Skin | Large (180 g), Boiled Sweet Potato without Skin | |
| Calories | 162 | 137 |
| Protein | 3.6 g | 2.5 g |
| Fat | 0.3 g | 0.27 g |
| Carbohydrates | 37.3 g | 31.9 g |
| Sodium | 64.8 milligrams (mg) | 48.6 mg |
| Fiber | 5.9 g (21% of the Daily Value, DV) | 4.5 (16% dv) |
| Calcium | 68.4 mg (7% dv) | 48.6 mg (5% dv) |
| Iron | 1.2 mg (7% DV) | 1.2 mg (7% DV) |
| Magnesium | 48.6 mg (15% dv) | 32.4 mg (10% dv) |
| Phosphorus | 97.2 mg (14% dv) | 57.6 mg (8% dv) |
| Potassium | 855 mg (33% dv) | 414 mg (16% dv) |
| Zinc | 0.6 mg (5% dv) | 0.36 mg (3% dv) |
| Selenium | 0.4 micrograms (mcg) (<1% DV) | 0.36 mcg (<1% DV) |
| Manganese | 0.9 mg (50% dv) | 0.48 mg (27% dv) |
| Folate | 10.8 mcg (3% dv) | 10.8 mcg (3% dv) |
| Colin | 23.6 mg (6% dv) | 19.4 mg (5% dv) |
| Vitamin C | 35.3 mg (47% dv) | 23 mg (31% dv) |
| Vitamin A | 1,730 mcg (192% dv) | 1,417 mcg (158% dv) |
| Vitamin E | 1.3 mg (9% dv) | 1.7 mg (11% dv) |
| Vitamin K | 4.1 mcg (3% dv) | 3.8 mcg (3% dv) |
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, for example carotenoids, phenolic compounds, and anthocyanins (found in purple sweet potatoes). Among other phytonutrients found in sweet potatoes tocopherol, tanninsand saponinsamong others.
Beta carotenean antioxidant that is particularly high in orange sweet potatoes and gives them their colour, has been linked to health benefits. One large baked sweet potato contains 20,700 mcg of beta carotene.
What Are the Other Benefits of Eating Sweet Potatoes?
In recent years, research into the potential health benefits of sweet potatoes has increased. Various studies have found that sweet potatoes have antioxidant and anti-inflammatory properties, possibly due to their many nutrients and phytonutrients.
These symptoms can help treat and prevent certain health issues and diseases, including the following:
- Type 2 diabetes: Some research suggests that antioxidants found in sweet potatoes may help prevent type 2 diabetes. These compounds can help with insulin secretion, insulin sensitivity, and glucose (sugar) metabolism. Anthocyanins found in purple sweet potatoes may also reduce inflammation and oxidative stress, which may increase the risk of type 2 diabetes.
- Gut health: The fiber found in sweet potato skin is linked to improved gut health. In a laboratory study, fiber extracted from the skin of sweet potatoes increased beneficial bacteria and decreased harmful bacteria in the gut. Researchers have concluded that sweet potato skins may have prebiotic effects.
- Eye health: Sweet potatoes are a rich source of vitamin A and beta-carotene, which are vital for eye health. Without enough vitamin A in your diet, you could be at risk of night blindness and certain eye diseases. Therefore, eating sweet potatoes may help you meet your vitamin A needs and maintain your eye health.
- Heart health: Research shows that eating sweet potatoes may help prevent dyslipidemiawhich may increase the risk of cardiovascular disease. According to one study, fiber and other antioxidants in sweet potatoes reduce the absorption of fat from food. This may help maintain lower-density lipoprotein (LDL) cholesterol and total cholesterol levels and reduce the risk of dyslipidemia.
- Cancer: Although research is mostly preliminary, some studies have found beneficial effects of sweet potatoes on cancer. In one animal study, mice with colon cancer were given purple sweet potatoes for 18 weeks. At the end of the study, mice experienced significant reductions 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 done in the lab or in animals. Although the results outlined above are promising, more human trials are needed to further validate them.
Safety and Precautions
For most people, it is safe and healthy to eat sweet potato skins. However, some people may need to limit their intake of sweet potato skin or avoid it altogether.
Although sweet potato allergies are rare, some people do have them. Of course, you should avoid sweet potato skins if you are allergic to sweet potatoes.
People on a low-fiber diet may need to limit or avoid sweet potato skins. Sweet potatoes with skin are considered a high fiber food and therefore do not fit into a low fiber diet. Eating sweet potato skins while on a low fiber diet may cause upset stomach or other gastrointestinal problems.
People who have trouble swallowing may consider cleaning the skin.
Like many other vegetables, sweet potatoes can be a source of contaminants such as pesticides and dirt. The skin is particularly susceptible to pesticides and dirt as it is the outermost layer. You can remove dirt and pesticides from sweet potato skins with water and a scrub brush.
It may not go without saying, but you should avoid rotten or moldy sweet potato skins. Your sweet potato may have gone bad if it has an odor, is soft, discolored, or shriveled.
How to Use Sweet Potato Skins
There are many ways to use sweet potatoes and their skins. They can be boiled, baked, roasted, fried, air-fried or microwaved. They can be used as a main course or as a side dish for breakfast, lunch or dinner.
While many recipes use the whole sweet potato, some call for just the skin. You can try sweet potato skins to make homemade chips or fries. You can also make loaded sweet potato skins (like the ones commonly seen on restaurant menus).
Otherwise, you can incorporate whole sweet potatoes into many recipes, from savory dishes to sweet treats. While there are hundreds of recipes available online, some popular ways to enjoy sweet potatoes with skin include, but are not limited to:
- Sweet potato fries
- Roasted, baked or scalloped 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 usually last at room temperature for a few weeks. Cooked or prepared sweet potatoes should be refrigerated or frozen.
Summary
Sweet potatoes are a highly nutritious, versatile root vegetable with potential health benefits.
Eating sweet potato skins is not only safe but recommended. It contains fiber and other vital nutrients that have been linked to various health benefits, including gut, heart, and eye health.
Few precautions are needed when eating sweet potatoes or their skin. However, some people, such as those on a low-fibre diet or those with swallowing difficulties, may need to modify their intake of sweet potato skin.
Talk to a healthcare provider if you’re still not sure if sweet potato peels are safe for you.
:max_bytes(150000):strip_icc()/Lubeck-headshot-0579405875e54490895f690b1b864e04.jpeg)
