The Sweetest Superfood: 19 Sweet Potato Benefits, Tips & Quick Recipes

Sweet potatoes often get mistaken for just another type of potato, but there’s more to them than meets the eye. While some believe they’re simply a sweeter version of regular potatoes, research shows they come with unique nutritional benefits. In this article, we’ll break common myths and uncover the real health perks of sweet potatoes. By the end, you might be convinced that adding them to your diet is a delicious, smart, and nutritious choice!

What Is Sweet Potato?

Sweet potato is a tropical, edible root vegetable with a slightly sweet, white flesh originating from Central America. It is part of a climbing plant widely cultivated in warm climates; it belongs to the morning glory family (Ipomoea batatas).

Nutritional Benefits of Sweet Potatoes:

Sweet potatoes are a nutrient-dense food packed with essential vitamins and minerals. A medium-sized sweet potato (about 114 grams) provides approximately 103 calories, mainly from 24 grams of carbohydrates, including 4 grams of fiber and 7 grams of natural sugars. While they are not a significant source of protein, they still offer about 2 grams per serving. Additionally, sweet potatoes contain 43 milligrams of calcium, contributing to bone health. Their impressive nutrient profile makes them a wholesome choice for energy and overall well-being.

If you are contemplating including sweet potatoes in your diet, we will give you a few solid reasons to do so. Here are the health benefits of sweet potatoes that we can’t ignore.

19 Health Benefits of Sweet Potatoes

1. Sweet Potato Benefits for Skin Health:

Sweet potatoes work in different ways to maintain skin health. You can improve skin texture by using the water used for boiling the sweet potatoes. For this, you must strain the water after boiling sweet potatoes store it in a bottle, and refrigerate. This also acts as the best skin toner that absorbs impurities, cleans pores, and soothes skin irritation.

The boiled sweet potato can be used as a pack on your skin and face.

How To Use:

1. Mash the boiled and cooled sweet potatoes.
2. Add a spoonful of coconut milk and honey each and spread over your face.
3. Allow it for 20 to 30 minutes and wash off once dry.
4. Add 2 to 3 tsp lemon juice if your skin is oily.

2. For Cracked Heels:

Water in which sweet potatoes are boiled can help heal dry and cracked heels. Sweet potatoes contain vitamin A, which can help get good relief from cracked feet.

How To Use:

1. Boil sweet potatoes in a few pints of water, and immerse your feet in it before it cools down.
2. Let the feet soak for 5 to 10 minutes.
3. It works well for painful, cracked heels.

3. Sweet Potato To Reduce Eye Puffiness & Dark Circles:

This tasty vegetable also helps heal eye puffiness and lighten dark circles. The anthocyanin in sweet potatoes helps reduce skin pigmentation and the anti-inflammatory properties heal wrinkles, dark circles, and eye puffiness.

How To Use:

1. Take 2 slices of boiled sweet potatoes and place them on the eyes.
2. Leave for 15 minutes and rinse off.

4. Sweet Potatoes For Diabetes:

The carotenoids and carbohydrates in sweet potatoes can help control blood sugar and insulin levels. Adiponectin hormone is increased by the sweet potatoes, thereby helping control the blood sugar levels.

Diabetic patients can replace rice with sweet potatoes as a carbohydrate source due to its low glycemic index. Magnesium helps control the blood sugar levels in our blood. However, diabetic patients should consume sweet potatoes in the suggested proportions and moderation.

5. Sweet Potatoes For Weight Loss:

The watery content in sweet potatoes makes them filling and prevents heavy eating. Thus, these foods help reduce weight. This high-fiber food helps reduce weight as it makes us feel full longer and decreases the calorie intake, thereby preventing weight gain.

6. Sweet Potatoes Prevent Premature Aging:

Sweet potatoes are not just rich in vitamin C and fiber, but also in beta-carotene. This antioxidant neutralizes free radicals that cause premature aging. It also helps prevent the breakdown of collagen in the skin. Sweet potato masks can leave skin fresh and help prevent premature aging.

How To Use:

1. Boil sweet potato until soft and peel the skin.
2. Add 1 tbsp honey, 1 tbsp milk, 1 tbsp ginger root, and boiled sweet potatoes to a blender.
3. Make a fine paste and apply it as a mask on the clean face and neck.
4. Leave the face mask for 20 minutes and then rinse off with warm water.

7. Stress Reliever:

Sweet potatoes help to lower cortisol, the hormone produced by the adrenal glands that trigger the stress response in the body. They’re also rich in magnesium and vitamin B3, reducing tiredness and fatigue, which can be very difficult to deal with on top of stress.

Read More: 10 Mood-Boosting Foods to Combat Seasonal Affective Disorder During the Winter

8. Reduces The Risk of Cancer:

The beta-carotene or Vitamin A in sweet potatoes helps prevent different cancers. The antioxidants help repair cell damage caused by excessive UV radiations and offer internal skin layer protection. A good amount of minerals in sweet potatoes like iron and magnesium acts as a skin stress buster.

9. Boost Hair Health:

The vitamin A or beta-carotene in sweet potato helps with hair growth and other hair problems like damaged and lifeless hair. The iron, potassium, and magnesium can help with hair growth, hair loss, and hair health. Sweet potato mask made of honey, yogurt, and olive oil works on dull and rough hair and maintains hydration.

How To Use:

1. Blend one sweet potato, 1 cup yogurt, 1 tbsp honey, and 1 tbsp olive or almond oil into a smooth mixture.
2. Apply it to the hair and let it sit for 15-20 minutes.
3. In case of dry hair, add 2-3 tbsp coconut cream too.

10. Promote Metabolism:

Metabolism can be activated by the Manganese found in sweet potatoes. It helps promote metabolism and maintain a healthy blood sugar balance.

11. Reduce Inflammation And Boost Immunity:

Vitamin C-rich sweet potatoes help maintain healthy skin and boost the immune system. A stronger immune system aids the body in fighting several diseases and infections. Include sweet potatoes in your regular diet.

Choline in sweet potatoes is useful for muscles, memory, the maintenance of the cell membrane structure, nerve impulse transmission, and resolving inflammation. Sweet potatoes are effective in healing both external and internal inflammation.

12. Reduce Blood Pressure:

Potassium-rich sweet potato helps reduce blood pressure. Sweet potatoes can help lower blood pressure because they are high in potassium. Potassium can help reduce the effects of sodium and tension in blood vessels. Thus, sweet potatoes help maintain cholesterol levels and blood pressure.

Read More: 9 Herbs and Supplements for Supporting Healthy Blood Pressure

13. Promote Fertility:

Vitamin A in sweet potatoes helps with smooth pregnancy and breastfeeding. Consuming more iron (present in sweet potatoes) can help women boost fertility.

14. Sweet Potatoes For Vision, Teeth and Gums:

Sweet potatoes maintain vision, teeth, and gum health due to their high content of vitamins A and C and beta-carotene. Beta-carotene enhances night vision and general eye health, whereas vitamins C and E can prevent cataracts and macular degeneration.

For oral health, vitamin A keeps gum tissue healthy, vitamin C maintains healthy gums and guards against infection, and potassium prevents tooth decay by regulating pH. Beta-carotene also helps maintain the health of mucous membranes, such as those of the mouth.

15. Boost Energy and Aid In Digestion:

Fiber in sweet potatoes helps prevent constipation, besides promoting a healthy digestive system. They are good at soothing the stomach and colon. Vitamin B complex, C, beta carotene, calcium, and potassium in sweet potatoes are effective on gastritis. Moreover, the nutrient-rich sweet potatoes increase the energy levels of the body. The red blood cell production is stimulated by the iron in the sweet potatoes.

16. Resolves Asthma and Bronchitis:

Nutrients in sweet potatoes are effective at asthma and bronchitis treatment. Sweet potatoes are one of the foods that are effective for curing congestion of the nose, bronchi, and lungs, thereby giving relief from asthma.

17. Effective Against Arthritis and Offers Bone Strength:

Sweet potatoes’ anti-inflammatory properties help relieve arthritis. The mineral substance in sweet potatoes helps prevent osteoporosis and arthritis.

Read More: 10 Tips for Managing Arthritis Pain Without Medication

18. Sweet Potatoes For Heart Health:

Vitamin B6 in sweet potatoes helps prevent the accumulation of homocysteine in our blood. High homocysteine in the blood triggers the risk of heart disease and stroke. Thus, keeping it low decreases heart risks. It also reduces stress levels.

19. Sweet Potatoes For Pregnancy:

Sweet potatoes are good for pregnancy in more than one way. Fiber in it helps with digestive health and effectively deals with constipation during pregnancy. Other nutrients help with the overall health of the mother-to-be.

How To Cook Sweet Potatoes?

Sweet potatoes are either grilled, boiled, or steamed. However, frying sweet potatoes can convert them into bad fat. Many eat sweet potatoes without peeling the skin to obtain optimal nutrition.

Quick And Easy Sweet Potato Recipes

Now that you know the amazing benefits of sweet potatoes, do you want to try some new recipes?

Here are some of the healthy and tasty sweet potato recipes.

1. Sweet Potato and Arugula Salad

Ingredients:

• 6 cups sweet potatoes, diced into ½-inch cubes
• 1 tbsp extra-virgin olive oil
• ½ tsp kosher salt
• ¼ tsp black pepper
• 2 cups baby arugula
• 4 scallions, thinly sliced
• ¼ cup mayonnaise
• 2 tbsp fresh lemon juice
• 2 tbsp grated Parmesan

How To Prepare:

1. Preheat the oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or lightly grease with nonstick spray.
3. In a large bowl, toss the diced sweet potatoes with olive oil, salt, and black pepper.
4. Spread evenly on the baking sheet and bake for 20 minutes. Stir, then continue baking for another 15-20 minutes until tender and lightly caramelized. Let cool completely.
5. In a large bowl, combine the cooled sweet potatoes, arugula, and scallions.
6. In a small bowl, whisk together mayonnaise, lemon juice, and Parmesan. Season with salt and pepper to taste.
7. Drizzle the dressing over the salad and toss gently to coat.
8. Serve immediately and enjoy!

2. Sweet Potato Mash

Ingredients:

• 4 medium sweet potatoes
• 3 tbsp butter
• 8 fresh sage leaves
• 4 scallions, chopped
• Salt and black pepper, to taste

How To Prepare:

1. Pierce the sweet potatoes several times with a fork.
2. Microwave on high for 8-10 minutes (turning halfway) until soft. Let cool slightly.
3. Cut in half and scoop out the flesh into a bowl. Mash until smooth.
4. In a skillet, melt the butter over medium heat. Add sage leaves and fry until crisp (1-2 minutes). Remove and set aside.
5. In the same skillet, cook the chopped scallions in the browned butter for 30 seconds.
6. Pour the butter mixture over the mashed sweet potatoes. Season with salt and black pepper to taste.
7. Top with crispy sage leaves and serve warm.

3. Whipped Sweet Potato

1. 1 large sweet potato
2. ½ cup coconut milk
3. ½ tsp cinnamon
4. Pinch of ground nutmeg
5. ¼ tsp grated orange zest
6. Salt and black pepper, to taste
7. 1 tbsp chopped walnuts (optional)

Instructions:

1. Preheat the oven to 350°F (175°C).
2. Pierce the sweet potato several times with a fork and place it on a baking sheet.
3. Bake for 45-50 minutes, or until soft when pierced with a knife. Let cool slightly.
4. Cut in half and scoop out the flesh into a food processor.
5. Add coconut milk, cinnamon, nutmeg, and orange zest. Process until smooth.
6. Season with salt and black pepper to taste.
7. If using, toast the walnuts in a dry pan over medium heat for 2-3 minutes and sprinkle over the whipped sweet potato.
8. Serve warm and enjoy!

Side Effects Of Sweet Potatoes:

Sweet potatoes can be an amazing source of health benefits. However, limiting them is advisable if you are allergic. Common side effects associated with sweet potatoes include:

• Allergic reactions with its consumption in some people. They include stomach cramps, itching, stomach swelling, vomiting, and nausea.
• Limit sweet potato consumption in case of calcium-oxalate kidney stones as sweet potatoes are high in oxalate that combines with calcium to cause kidney stones.
• If you have diabetes, consume sweet potatoes in moderation, as their carbohydrates can raise blood sugar levels. To balance the impact, pair them with non-starchy vegetables and a good source of protein.

Sweet potatoes are full of surprising nutritional benefits that are good for overall health They are full of antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Not only are sweet potatoes readily available, but they are inexpensive and delicious. However, they are to be consumed in moderate quantities to avoid possible side effects.

What are you waiting for? Try sweet potatoes, either topically or make some of our suggested recipes to make the most out of this vegetable! Do leave a comment below, if you loved our tips and recipes!

FAQs:

1. What Are The Differences Between Yams And Sweet Potatoes?

Yams are drier and starchier compared to sweet potatoes. Sweet potatoes have more powerful nutritional benefits than yams. However, both sweet potatoes and yams are healthy foods and they look similar.

2. Are Steamed Sweet Potatoes Healthy?

Yes, steamed sweet potatoes are healthy. Boiling may retain most antioxidant power of sweet potatoes, compared to roasting and steaming. Baking loses 80% of vitamin A levels. Therefore, boiling rather than baking should be recommended for cooking the sweet potato.

• Feb 2018
  Written by Sumana Maheswari
• Feb 2025
  Edited by Vaishnavi