Sweet potatoes are nutritious, but most people only eat the flesh and discard the skins. Consuming the skins offers numerous health advantages.

Rich in nutrients

A large sweet potato with its skin contains approximately 5.9 g of fiber, 2.6 g of protein, vitamin C, vitamin A, potassium, calcium, magnesium, iron, zinc, and folate. Cooking methods such as steaming and air frying help retain these nutrients.

Antioxidant and anti-inflammatory properties

Sweet potato skins are rich in antioxidants, including anthocyanins, which are abundant in purple sweet potatoes. These compounds neutralize free radicals in the body, thereby reducing inflammation and oxidative stress. Antioxidants in sweet potatoes are also linked to improved insulin sensitivity and glucose metabolism, which can lower the risk of type 2 diabetes.

Supports gut health

The fiber in sweet potato skins nourishes beneficial gut bacteria while inhibiting the growth of harmful bacteria. This balance promotes healthy digestion, nutrient absorption, and overall gut function.

A healthy digestive system helps the body absorb nutrients effectively, providing energy and nourishing the body. A healthy gut also boosts the immune system, prevents pathogenic bacteria, improves mood and mental well-being, and aids the body in efficient waste elimination, preventing bloating and constipation.

Good for eyes and heart

Sweet potato skins contain a significant amount of beta-carotene, which the body converts into vitamin A. This supports retinal function and helps prevent conditions like night blindness and other eye disorders. The fiber and antioxidants in these skins also help lower cholesterol levels, supporting cardiovascular health.

Despite their many benefits, sweet potato skins contain oxalates, which can contribute to kidney stones. Cooking methods like boiling and steaming can reduce this compound. It is advisable to wash the skins thoroughly to remove dirt and discard any moldy, soft, or discolored sweet potatoes. Storing sweet potatoes in a cool, dry place helps maintain their freshness. Individuals who have difficulty swallowing may consider pureeing the skins.

People with kidney problems, poor digestion, stomach conditions, low blood sugar, or diabetes should avoid eating sweet potatoes on an empty stomach. It is recommended to consume about one to two sweet potatoes per day (approximately 200-300 g) and not to overeat, as the high starch and fiber content can lead to bloating and abdominal distension.

Le Nguyen (According to Times of India, Healthline)