Are Sweet Potatoes Healthy?

3 years ago

Ask Keri: Are Sweet Potatoes Healthy?

Keri Says: Sweet potatoes are a great source of powerful antioxidants like beta carotene and other important phytonutrients. They’re also lower on the glycemic index than white potatoes, which means they’re less likely to cause a blood sugar spike.

Sweet potatoes and white potatoes are similar, however, in terms of calories, fiber, and macronutrient (carb, fat and protein) content.

But are sweet potatoes good for you in a way that means you should ditch white potatoes for good? Here’s what you need to know.

Sweet Potatoes vs. White Potatoes: The Basics

One cup of raw sweet potato contains about 114 calories, 27 grams of carbohydrates, 6 grams of sugar, 2 grams of protein and 0 grams of fat. One cup of white potato has 116 calories, 26 grams of carbohydrates, 1 gram of sugar, 3 grams of protein and 0 grams of fat.

Aside from the sugar content, the macronutrients are pretty similar, right? This is why many people wonder why sweet potatoes are known for being uber healthy while old school taters get a bad rap.

Well, it’s all about the micronutrients.

are sweet potatoes healthy

Why Are Sweet Potatoes Healthy?

All potatoes contain vitamins and minerals, many of which act as antioxidants or have anti-inflammatory properties. These include vitamin C, potassium, calcium, and other nutrients. But a sweet potato’s characteristic orange hue is a hint at its leg up.

That color is the result of a super high concentration of a phytonutrient called beta carotene. Beta carotene acts as an antioxidant, and we know antioxidants help protect the body from many diseases (like reducing the risk of heart disease). It’s also a precursor to vitamin A, meaning your body uses it to make the vitamin. Vitamin A is important for immune system function, vision, cellular communication and more.

And speaking of colors, have you ever tried purple sweet potatoes? Those pretty tubers also contain cyanidin, a phytochemical that acts as a strong antioxidant and has been shown to have anti-inflammatory and liver-protecting properties.

OK, so you might be thinking, “What about all of the sugar in sweet potatoes?” Though sweet potatoes do have more sugar, they’re actually considered “low” on the glycemic index (GI) compared to regular white potatoes, which are considered “high.” This means your blood sugar will rise more slowly, preventing a sharp spike (and subsequent crash).

Take note: The GI value changes based on the cooking method. When you bake a sweet potato, you end up with much more sugar, which raises the GI score. Boiling the same sweet potato results in less of an increase.

5 Benefits of Eating Sweet Potatoes

Anti-cancer: The anthocyanins found in purple sweet potatoes have been shown to reduce colorectal carcinogenesis (the formation of cancer cells) as well as lesion formation in animal studies.
Boost Brain Health: Anthocyanins have also been shown to reduce inflammation that causes risk for neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Healthy Vision: The high beta carotene content in orange sweet potatoes protects against cataracts and age-related macular degeneration.
Diverse Microbiome: The fiber in sweet potatoes (4g per cup) contributes to healthy gut flora, a diverse microbiome, and production of short-chain fatty acids for a healthy gut.
Fertility Favorite: Sweet potatoes contain nutrients that are important when it comes to fertility for women of childbearing age. Deficiency in nutrients like iron and vitamin A can impact fertility.

Sweet Potatoes vs. White Potatoes: The Bottom Line

By now the fact that sweet potatoes are good for you is pretty clear, but why are regular potatoes still so frowned upon? French fries, tater tots and potato chips—these fatty, high-sodium, often processed forms are the big reason why the tubers end up with a bad rap.

RECIPE: How to Make Sweet Potato Nachos

However, while a sweet potato provides additional nutrients, a real, whole potato of any kind is a good choice to help you meet your nutrient needs. Eat them as the starchy portion of your meal. (I usually recommend one or two starchy servings a day.) Make sure to avoid any fried or au gratin versions, and mix up the variety to reap all of the varied benefits. One important tip: Try not to peel them. Many of the powerful phytonutrients in all potatoes are in the skin.

I’ll leave you with a few of my favorite ways to eat these colorful nutrient powerhouses:

A baked sweet potato with a teaspoon of coconut oil, a dash of cinnamon, and sprinkle of sea salt. Delicious!
Mix it with some healthy protein, spices and garlic in this sweet potato bake. Your gut will thank you!
Give in to your sweet tooth with these cookies to please any crowd. They’re gluten-free, vegan and packed with healthy fats.
Swap your plain old french fries for sweet potato fries. Not only are you adding more color to your plate, but you can spice it up and have fun with flavor.

—Additional reporting by Emily Merklen, MS, RDN

(Photos: Shutterstock)