Can You Eat Sweet Potato Skins? A Registered Dietitian Nutritionist Explains

As you can see, sweet potatoes are a good source of many essential nutrients. Certain 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, such as: carotenoids, phenolic compounds and anthocyanins (Found in purple sweet potatoes). Other phytonutrients found in sweet potatoes include: tocopherols, TanninsAnd saponinsamong others.

Beta caroteneIt is stated that the antioxidant found in abundance in orange sweet potatoes and giving the potato its color is beneficial for health. A large baked sweet potato contains 20,700 mcg of beta carotene.

What Are the Other Benefits of Sweet Potatoes?

In recent years, research on the potential health benefits of sweet potatoes has increased. Several studies have found that sweet potatoes have antioxidant and anti-inflammatory properties, likely due to their many nutrients and phytonutrients.

These properties may help treat and prevent certain health problems and diseases, including:

• Type 2 diabetesSome research suggests that the antioxidants found in sweet potatoes may help prevent type 2 diabetes. These compounds may aid in insulin secretion, insulin sensitivity, and glucose (sugar) metabolism. The anthocyanins found in purple sweet potatoes may also reduce inflammation and oxidative stress, which can increase the risk of type 2 diabetes.
• Gut health: The fiber found in sweet potato skins has been linked to improved gut health. In one lab study, fiber from sweet potato skins increased beneficial bacteria in the gut and decreased harmful bacteria. The researchers concluded that sweet potato skins may have prebiotic effects.
• Eye HealthSweet potatoes are a rich source of vitamin A and beta carotene, which are vital for eye health. If you don’t have enough vitamin A in your diet, you may be at risk of night blindness and certain eye diseases. Therefore, consuming sweet potatoes can help you meet your vitamin A needs and protect your eye health.
• Heart healthStudies show that eating sweet potatoes may help prevent cancer. dyslipidemiamay increase the risk of cardiovascular disease. According to one study, the fiber and other antioxidants in sweet potatoes reduce the absorption of fat from food. This may help keep low-density lipoprotein (LDL) cholesterol and total cholesterol levels under control and reduce the risk of dyslipidemia.
• Cancer: While the research is mostly preliminary, some studies have found that sweet potatoes may have beneficial effects on cancer. In one animal study, mice with colon cancer were fed purple sweet potatoes for 18 weeks. At the end of the study, the mice experienced significant reductions in the size and number of their tumors, likely due to the anthocyanin content of sweet potatoes.

Keep in mind that many studies on the potential health benefits of sweet potatoes have been conducted in the lab or on animals. While the findings mentioned above are promising, more human trials are needed to confirm them further.

Safety and Precautions

For most people, eating sweet potato skins is safe and healthy, but some people may need to limit their intake or avoid them altogether.

Although sweet potato allergy is rare, it does occur in some people. Of course, if you are allergic to sweet potatoes, you should avoid sweet potato skins.

People on a low-fiber diet may need to limit or avoid sweet potato skins. Sweet potatoes with skins 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 nausea or other gastrointestinal issues.

Those who have difficulty swallowing can try pureeing the skin.

Sweet potatoes, like many other vegetables, can be a source of contaminants such as pesticides and dirt. The peel is particularly susceptible to pesticides and dirt because it is the outermost layer. You can remove dirt and pesticides from sweet potato peels with water and a brush.

It goes without saying that you should avoid sweet potato skins that are rotten or moldy. If your sweet potato smells, is soft, discolored or shriveled, it may be spoiled.

How to Use Sweet Potato Skins

There are many ways to use both sweet potatoes and their skins. They can be boiled, baked, fried, air-fried, or microwaved. It can be consumed as a main course or as a side dish for breakfast, lunch or dinner.

While many recipes use whole sweet potatoes, some call for just the skin. Try using sweet potato skins to make homemade chips or stir-fries. You can also make loaded sweet potato skins (like the ones often seen on restaurant menus).

Otherwise, you can include whole sweet potatoes in many recipes, from savory dishes to sweet treats. While there are hundreds of recipes online, some common ways to enjoy sweet potatoes with skin include, but are not limited to:

• Sweet Potato Fries
• Roasted, baked or peeled sweet potatoes
• Sweet Potato Chips
• Mashed sweet potatoes
• Sweet Potato Salad

Store raw sweet potatoes in a cool, dry place, such as a pantry. They will usually last for several weeks at room temperature. 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 also recommended. It contains fiber and other vital nutrients that have been linked to a variety of health benefits, including gut, heart, and eye health.

A few precautions should be taken when eating sweet potatoes or their skins. However, some people, such as those on a low-fiber diet or those who have difficulty swallowing, may need to modify their intake of sweet potato skins.

If you are still unsure whether sweet potato skins are safe for you, talk to a healthcare professional.