Health Benefits of Sweet Potatoes & Recipes (2024)

10 Health Benefits of Sweet PotatoesByK Kristie

The sweet potato is a large, starchy and sweet-tasting tuberous root which is considered as one of the most nutritious root vegetable. Depending on variety, the sweet potato flesh comes in colors of white, yellow, orange and purple. The orange-fleshed ones are among the top sources of beta-carotene. It has many culinary uses in different parts of the world; it is also a staple food crop in some countries including in rural areas in the Philippines where the tubers are usually boiled or baked in coals.

For every cup (328 g) of cooked, boiled without skin and mashed sweet potato, here’s how healthy it is.

1. Promotes healthy vision (Vitamin A – 1033% DV)

The color of the flesh of fruits and vegetables says something about their nutrients. Theorange-fleshedvarieties like the sweet potato indicate that they are blushing with vitamin A in the form of beta-carotene. Bake or make into potato fries and serve as snacks to promote healthy eyesight.

2. Keeps teeth and gums healthy (Vitamin C – 70% DV)

Fruits, particularly acerola and guava arenature’s top sources of vitamin C. But did you know that sweet potatoes are also loaded with this very important vitamin? Every cup can deliver 70% of the daily value of the nutrient known to prevent loose teeth and bleeding gums.

3. Make bones strong and healthy (Manganese – 44% DV)

Are you looking for another supporter in preventingosteoporosis? The sweet potato is one of the perfect foods to be had. It contains almost half of the DV of manganese, a mineral which plays an important role in bone metabolism.

4. Helps reducecholesterol levels(Fiber – 33% DV)

It is also rich in fiber, a carbohydrate which has shown to be an effective helper in lowering bloodcholesterol levels. Fruits, vegetables, beans and legumes are all important sources of fiber.

5. Keeps heart healthy (Vitamin B6 – 27% DV)

Sweet potatoes help prevent hom*ocysteine build-up in the blood by providing vitamin B6. High hom*ocyteine levels in the blood are associated with increased risk of cardiovascular disease and stroke.

6. Helps control blood pressure levels (Potassium -22% DV)

Potassium-rich foods are hypertension-fighting foods. If you want to prevent abnormal blood pressure levels, reach forpotassium-rich fruitsand enjoy a delicioussweet potato pie.

7. Helps fight stress (Pantothenic Acid – 19% DV)

It is a good source of pantothenic acid, a B vitamin which plays an important part in the body’s ability to produce stress hormones. It is believed that when a person becomes stressed, the pantothenic acid in the body is used up that is why there is a needto stockup for more.

8. Helps prevent wrinkles (Vitamin E – 15% DV)

It can deliver a good amount of vitamin E, a nutrient known for its benefits inskin aging. Avocados and kiwifruits are among themust-eat fruits if you want a natural source of vitamin E.

9. Helpscontrol blood sugarlevels (Magnesium – 15% DV)

Magnesium is the fourth most abundant mineral in the body, yet few people are aware of its benefits. Study participants have shown that those who consume a high magnesium diet were less likely to developtype 2 diabetes.Tamarinds, prickly pears andjackfruitare among thehighest sources of manganese in fruits.

10. Helps the body produce energy (Iron – 13% DV)

If you have been feeling fatigue and weak, your body may be calling for more iron. Have some sweet potato to boost oxygen distribution throughout your body with the help of its rich iron supply.


Sweet Potato Gnocchi with Fried Sage and Brown Butter

Ingredients:Health Benefits of Sweet Potatoes & Recipes (2)

  • 2 1-pound red-skinned sweet potatoes (yams), rinsed, patted dry, pierced all over with fork
  • 1 12-ounce container fresh ricotta cheese, drained in sieve 2 hours
  • 1 cup finely grated Parmesan cheese (about3 ounces)
  • 2 tablespoons Fair Trade golden brown sugar w/molasses
  • 2 teaspoons plus 2 tablespoons sea salt
  • 1/2 teaspoon freshly ground nutmeg
  • 2 3/4 cups (about) all purpose flour
  • 1 cup (2 sticks) unsalted organic butter
  • 2 teaspoons orange zest
  • 6 tablespoons chopped fresh sage plus whole leaves for garnish


Bake the sweet potatoes under tender 40 mins., cut in half and cool. Scrape sweet potato flesh into medium bowl and mash; transfer 3 cups to large bowl. Add ricotta cheese; blend well. Add Parmesan cheese, brown sugar, 2 teaspoons salt, and nutmeg; mash to blend. Mix in flour, about 1/2 cup at a time, until soft dough forms.

Turn dough out onto floured surface; divide into 6 equal pieces. Rolling between palms and floured work surface, form each piece into 20-inch-long rope (about1 inchin diameter), sprinkling with flour as needed if sticky. Cut each rope into 20 pieces. Roll each piece over tines of fork to indent. Transfer to baking sheet.

Bring large pot of water to boil; add 2 tablespoons salt and return to boil. Working in batches, boil gnocchi until tender, 5 to 6 minutes. Transfer gnocchi to clean rimmed baking sheet. Cool completely. (Can be made 4 hours ahead. Let stand at room temperature.)

Preheat oven to300°F. Melt butter in heavy large saucepan over medium-high heat. Cook until butter solids are brown and have toasty aroma, swirling pan occasionally, about 5 minutes.

Add chopped sage (mixture will bubble up). Turn off heat. Season sage butter generously with salt and pepper, add half the orange zest.

Transfer half of sage butter to large skillet set over medium-high heat. Add half of gnocchi. Sauté until gnocchi are heated through, about 6 minutes. Empty skillet onto rimmed baking sheet; place in oven to keep warm. Repeat with remaining sage butter and gnocchi.

Divide gnocchi and sauce among shallow bowls. Garnish with fried sage leaves and the other half of the orange zest.

Yield: Makes 10 to 12 servings


Sweet Potato Latkes With Apples and Onions

This is a fried Holiday treat that you’ll fight over. (Makes about 12-14 medium sized pancakes)

Ingredients:Health Benefits of Sweet Potatoes & Recipes (3)

  • 2 medium sweet potatoes, peeled and grated (equals about 4 cups)
  • 1 green apple, peeled cored and grated
  • 2 green onions, finely chopped
  • ½ small onion, grated
  • 1 cup organic pancake mix(make your own mix)
  • 1 free-range organic egg, beaten
  • 1/2 teaspoon sea salt
  • Sprinkle of black pepper
  • olive oil/coconut oil for frying
  • organic sour cream/Greek yogurt as “garnish”


In a bowl, stir together potatoes, green onion, onion, apple, egg, salt, and pepper. Gradually add the pancake mix and stir to combine.

Heat oil in a deep skillet over moderate high heat until hot but not smoking. Working in batches of 4 or 5, spoon a large spoonful of the mixture into the oil and lightly flatten.

Reduce heat slightly and cook for about 2 minutes on each side or until golden brown. Transfer latkes with spatula to a plate layered with paper towels.

Once they sit for a moment or two and drain, I transfer them to a cookie sheet. If I’m not serving them immediately, I warm them for a few minutes in the oven before I serve them.



IngredientsHealth Benefits of Sweet Potatoes & Recipes (4)

  • 1 medium Sweet potato
  • 2 cups whole wheat flour
  • 1 tspKalonji/nigella/onion seedsor any seeds will do, i.e. chia, cumin, sesame.
  • 2 tsp Dried Dill leaves


  1. Cook sweet potato in water till soft, mash it well.
  2. Mix all the above ingredients to soft dough (no need to add water water content in the sweet potato is enough to make the dough), add more flour if required.
  3. Once it forms to stiff dough, roll to thin circles and cook them on griddle/tava.
  4. Eat warm with favorite side dish.
  5. Enjoy 😉


Sweet Potato Chips


  • 2 – 3 sweet potatoes washed, peeled & sliced thin
  • sea salt
  • 2 – 3 cloves of garlic cloves – minced
  • fresh or dried sage (or) you can use freshoregano/basil/parsley
  • olive oil (1st press, cold press, extra virgin)
  • red onion finely sliced as garnish (optional)


Take baking pan and pour a little olive oil on the bottom and then lay-out the sweet potato chips placing them side-by-side. Add a little more olive oil on top plus the sea salt, sage (or whatever herbs your choose). Bake for 45 -50 minutes until crisp and slight golden brown. Remove from oven and add red onion garnish option, enjoy with any main dish as fish or fowl. So easy &delicious 😉


Related Links: Recipes

Health Benefits of Sweet Potatoes & Recipes (2024)


Health Benefits of Sweet Potatoes & Recipes? ›

Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They're also high in antioxidants that protect your body from free radical damage and chronic disease. Fibre and antioxidants also promote the growth of good gut bacteria and contribute to a healthy gut.

What is the best way to cook sweet potatoes for health benefits? ›

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

What happens when you start eating sweet potatoes everyday? ›

Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Although it is not considered harmful, the color of the skin and nails may turn orange.

What do sweet potatoes do in your stomach? ›

Gastrointestinal Health

Along with anti-inflammatory properties, sweet potatoes have plenty of gut-friendly fiber, especially if you eat the skin. They are a mixture of soluble fiber, which can lower cholesterol and balance glucose, and insoluble fiber, which helps keep your bowels healthy and regular.

What is the benefit of eating sweet potatoes? ›

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They're generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes.

Is it healthier to bake or microwave a sweet potato? ›

It's really the best way. Microwaving sweet potatoes cuts down cook time by 45 to 55 minutes, and, according to a 2018 study, helps maintain the potato's nutritional value. All cooking methods cause foods to lose some of their nutrients, but the quicker your potato cooks, the more nutrients it will retain.

Is it better to boil or bake sweet potatoes? ›

If you're trying to make the most out of your sweet potatoes and mitigate a potential spike in blood sugar, Sapola suggests boiling this veggie rather than roasting it. "The preparation technique for a sweet potato can drastically affect the glycemic impact of that sweet potato," Sapola explains.

What organ does sweet potato help? ›

Just one sweet potato gives you 102% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

When should you not eat sweet potatoes? ›

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

Which sweet potato is the healthiest? ›

The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh.

What are the disadvantages of eating sweet potatoes everyday? ›

Sweet potatoes are rich in oxalate content and can result in the formation of kidney stones. Consuming sweet potatoes in excess can result in sweet potato side effects such as Vitamin A toxicity, which is manifested in skin rashes and headaches.

What is the best way to eat sweet potato? ›

Top 10 Ways To Enjoy Sweet Potatoes
  1. Bake, Roast, or Steam 'em! Pick a cooking method and enjoy!
  2. Mash 'em! ...
  3. Top Your Salad. ...
  4. Sweet Potato Fries. ...
  5. Grill 'em! ...
  6. The New Potato Salad. ...
  7. Sweet Potato Pancakes! ...
  8. Add a Twist to Your Sandwiches. ...

Does sweet potato reduce belly fat? ›

As we know, sweet potato has several benefits that make it worth including in your weight loss diet. So, by incorporating it into healthy meals and watching your portion sizes, you may find that it does support your weight loss goals and results in getting rid of unwanted belly fat.

Is sweet potato a Superfood? ›

Conclusion. The humble sweet potato's antioxidant, vitamin, and mineral values make it a top contender as a “superfood”. Getting some in your diet could give your health a boost!

What to eat with sweet potatoes? ›

If you're serving your oven baked sweet potatoes as a side dish, pair them with your favorite protein or vegetarian chili. For a topping, stick to butter, Greek yogurt, or sour cream, or try adding a dollop of cilantro lime dressing, tzatziki, chipotle sauce, pesto, guacamole, or a drizzle of tahini sauce.

Is sweet potato good for your hair? ›

Promotes Hair Growth: The combination of vitamin A and beta-carotene in sweet potatoes contributes to enhanced hair growth. These nutrients stimulate the hair follicles, encouraging the growth of new hair strands. This is one of the biggest benefits of eating sweet potatoes.

What is the healthiest way to cook potatoes? ›

The Bottom Line. So, experts agree that steaming and air frying your potatoes is the best way to cook them for healthy weight loss. They also recommend cooking with minimal oil with unsaturated fats like avocado oil and choosing toppings and herbs that are low-calorie and anti-inflammatory.

Is a baked sweet potato healthy? ›

Sweet potatoes are root vegetables that are an excellent source of vitamins, minerals and plant compounds, including beta-carotenes. They are good value for money, count as one of your 5 a day and make an easy, nutritious swap for other carb-rich staples.

Why do you need to soak sweet potatoes before cooking? ›

TIPS & TRICKS to Make this Recipe: The main secrets to achieving that incredible crispy texture, is to soak the cut sweet potatoes in cold water for at least 30 minutes. This helps remove the starch from the sweet potatoes so they´re not limp & soggy.

Are baked or boiled potatoes healthier? ›

Research shows that baked potatoes have higher resistant starch content than boiled ones ( 17 ). For example, one study determined that 90 minutes after a meal, participants' blood sugar levels were lower if they consumed baked potatoes compared with mashed potatoes, French fries, and white bread ( 10 ).

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