{"id":55916,"date":"2022-12-16T09:30:38","date_gmt":"2022-12-16T14:30:38","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=55916"},"modified":"2026-02-16T10:08:44","modified_gmt":"2026-02-16T15:08:44","slug":"sweet-potato-benefits","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/sweet-potato-benefits\/","title":{"rendered":"9 health benefits of sweet potatoes"},"content":{"rendered":"

If you\u2019ve been passing over sweet potatoes because your only experience with this root vegetable is as a side dish fried in oil, slathered in butter, or topped with toasted marshmallows, you\u2019re missing out. The sweet potato is actually an <\/span>excellent choice of starchy carbs<\/span><\/a>, thanks to its high fiber content and beneficial nutrients. (Oh, and don\u2019t let the word sweet in its name fool you\u2026it actually <\/span>scores lower on the glycemic index<\/span> than a white potato!)<\/span><\/p>\n

Sweet potatoes are good for people with diabetes, <\/span>people who want to lower their cholesterol<\/span><\/a>, and people who want to lose weight\u2014plus, they\u2019re just plain <\/span>tasty<\/span><\/i>! Here\u2019s why you should stop avoiding sweet potatoes and start embracing them as part of a healthy diet.\u00a0<\/span><\/p>\n

9 health benefits of sweet potatoes<\/span><\/h2>\n

Not just a cheap, easy, and delicious addition to anyone\u2019s diet, there are several health benefits of sweet potatoes, including helping with gut and eye health and lowering cholesterol.\u00a0<\/span><\/p>\n

1. They\u2019re high in fiber.\u00a0<\/span><\/h3>\n

If you\u2019re looking for a yummy, high-fiber food, look no further than these tubers. They\u2019re packed with both soluble and insoluble fiber\u2014about 4 grams per cup\u2014which helps keep your bowel movements regular, says physician and registered dietitian Amy Burkhart, MD, of <\/span>The Celiac MD<\/span><\/a>. <\/span>All that dietary fiber is also good for lowering cholesterol: Consuming soluble fiber every day can <\/span>reduce your LDL cholesterol by several points<\/span><\/a>.<\/span><\/p>\n

2. They pack a nutritional punch.\u00a0<\/span><\/h3>\n

Lots of good-for-you foods get casually called \u201csuperfoods,\u201d but if there\u2019s one that definitely deserves the title, it\u2019s the sweet potato. Fiber, vitamin B6, A, C, and K, and potassium are just some of the notable nutrients in a single serving of sweet potato. When you combine this healthy nutritional profile with minimal amounts of fat and a sugar content that falls comparatively low on the glycemic index, you\u2019ve got a recipe for a true \u201csuperfood.\u201d\u00a0<\/span><\/p>\n

Sweet potatoes are also a non-dairy source of calcium. One large sweet potato has <\/span>68 mg of calcium<\/span>.<\/span><\/p>\n

And did we mention their antioxidant properties? Many varieties of sweet potatoes, especially purple sweet potatoes, have high levels of antioxidants called anthocyanins\u2014so much so, in fact, that they may even have <\/span>anti-inflammatory and anticancer benefits<\/span><\/a> as they protect the body from free radicals.<\/span><\/p>\n

\u201cSweet potatoes are an excellent source of flavonoids, which are potent antioxidants [that] can help provide protection against heart disease and cancer, and support healthy aging and mental health,\u201d Dr. Burkhart says.<\/span><\/p>\n

3. They can help maintain blood sugar levels.<\/span><\/h3>\n

Some types of sweet potato\u2014particularly the Caiapo variety\u2014have been shown to reduce fasting blood glucose levels and lower LDL cholesterol while improving insulin sensitivity, according to <\/span>New Jersey-based dietitian <\/span>Erin Palinski-Wade<\/span><\/a>, RD, author of <\/span>2 Day Diabetes Diet<\/span><\/i>. That means that even though they\u2019re sweeter than regular potatoes, their high fiber content can make them a good choice for <\/span>people with diabetes<\/span><\/a> who need to monitor their blood sugar.\u00a0<\/span><\/p>\n

\u201cSweet potatoes can be incorporated into a diabetes meal plan while keeping blood sugar in check,\u201d says Palinski-Wade. \u201cSweet potatoes provide a good source of fiber, which helps to slow down the digestion and absorption of carbs, preventing drastic blood glucose spikes and improving blood sugar levels after meals.\u201d\u00a0<\/span><\/p>\n

4. They\u2019re good for gut health.<\/span><\/h3>\n

Sweet potatoes contain high amounts of both fiber and resistant starch, which work to help keep your gut microbiome healthy, says Dr. Burkhart. While <\/span>fiber supplies your gut with prebiotics<\/span><\/a>, promoting the growth of beneficial gut bacteria, resistant starch \u201cfeeds\u201d the gut bacteria, helping to balance your microbiome, lower your blood sugar, reduce appetite, and <\/span>fight inflammation<\/span><\/a>.\u00a0<\/span><\/p>\n

5. They can improve your eye health.<\/span><\/h3>\n

When it comes to keeping your eyes healthy, carrots aren\u2019t the only veggie you should consume. Sweet potatoes are also a good source of carotenoids like beta carotene, which gives sweet potatoes their orange color and protects the health of your eyes while fighting inflammation. Our bodies basically take beta carotene and turn it into vitamin A, which has been shown to have major benefits in <\/span>reducing the risk of macular degeneration,<\/span><\/a> per a study in <\/span>Antioxidants<\/span><\/i>.<\/span><\/p>\n

\u201cVitamin A deficiency is the leading cause of childhood blindness worldwide, affecting 250,000 to 500,000 children yearly,\u201d says Dr. Burkhart. \u201cEating sweet potatoes, an inexpensive and widely available food item, can help provide more vitamin A in a child\u2019s diet and thereby fight childhood blindness.\u201d<\/span><\/p>\n

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