Health Benefits of Sweet Potatoes + 30 Mouth-watering Recipes (2024)

Last Updated on October 4, 2023

When was the last time you had sweet potatoes? These tasty tubers deserve to be part of your regular rotation. Find out about the health benefits of sweet potatoes and why you might want to eat them more often — and some surprising and delicious ways to use them!

Table Of Contents

  1. Health Benefits of Sweet Potatoes: What to Know
    • Don't save the health benefits of sweet potatoes for holiday meals!
    • Sweet Potato Recipes: Breakfast
    • Sweet Potato Recipes: Mains
    • Sweet Potato Recipes: Desserts

This time of year, pumpkins get all the glory. But their not-so-celebrated, not-so-decorative neighbors in the field, sweet potatoes deserve a lot of love, too!

Why?

Sweet potatoes are powerhouse foods, rich in immune-boosting vitamin C, and B-6, fiber, and potassium.They’re one of the first things I reach for when there are colds in our house I want to fight off.

They’re also potent sources of antioxidants, those amazing compounds that help fight all sorts of diseases. That gorgeous orange color you associate with sweet potatoes comes from beta-carotene, which our bodies turn into vitamin A. Eating a little healthy fat (coconut oil, pastured butter, avocado oil, e.g.) with your sweet potato may help you absorb more of these nutrients.

Sweet potatoes are often included in lists of top superfoods to eat more often.

If the only time you eat sweet potatoes is when they’re hiding under some marshmallows at your grandma’s Thanksgiving, it’s time to give these super-star foods a chance in some other recipes!

Health Benefits of Sweet Potatoes: What to Know

Our CSA farmers are just starting to dig up these yummy additions to the fall table. I’ve tried to grow them, but they just need more sun than I can get. But if you have the sun, you should definitely leave space for these nutritious and delicious garden gems.

You can actually keep a steady supply going by bringing cuttings from your vines each winter and using them to start new tubers in the spring. (Growing instructions here). You can even eat the greens, which are said to be very nutritious.

And yes, you can eat the skin, too. Like a potato, you can eat the skin right along with the inner flesh when you make baked sweet potatoes or sweet potato fries.

Related: Waste less food with 40+ Root to Stem recipes

While lots of people call them yams, what you’ll find in most American grocery stores are sweet potatoes of varying colors. They come in orange, white, yellow, and even purple. Yams, which you generally won’t find in US grocery stores, mainly come from Africa and Asia, and are a different vegetable altogether.

They’re reportedly drier and have a different nutrient profile. Though US markets sometimes call the more orange sweet potatoes yams, chances are unless you’ve sought out real yams in international grocery stores, you’ve never had one!

If you’re buying your sweet potatoes from a farmer and won’t use them right away, choose the sweet potatoes with dirt still on them and they’ll last longer in your cupboard. If you’re buying clean sweet potatoes, plan to use them within a couple weeks and store them somewhere cool, dark and dry. Never refrigerate raw sweet potatoes.

Making delicious use of inexpensive, nutritious ingredients is just one strategy for eating healthy on a budget. Find lots more in my e-book Eating Healthy on a Budget.

Don’t save the health benefits of sweet potatoes for holiday meals!

They’re perfect anytime, even on their own as a snack. Simple baked sweet potato fries make a perfect side to any meal, or just eat them on their own or with a nutritious dip. (See recipes below.)

You can roast them whole or in chunks or slices, or you can slice and steam them, which is quicker if you’re in a hurry and plan to use them mashed. (Roasted will have a better flavor if you’re eating chunks, in my opinion.)

You can also sub sweet potato in thepumpkin recipes that are everywhere these days — you might even be able to lower the amount of added sweetener in baked goods, since sweet potatoes, as their name suggests, have their own sweetness.

And if you’re wisely avoiding canned food, it’s much easier to bake up the right amount of sweet potato for a recipe than a whole pumpkin!

These recipes from around the blogosphere will surely have your mouth watering for some incredible ways to enjoy the health benefits of sweet potatoes. Try them in chili, soup, dips, baked goods, even for breakfast!

Sweet Potato Recipes: Breakfast

Health Benefits of Sweet Potatoes + 30 Mouth-watering Recipes (2)

Sweet Potato Berries Breakfast Bowl (Nourish Everyday)

Sweet Potato Sourdough Pancakes (Butter For All)

Sweet Potato and Greens Breakfast Saute(Raising Generation Nourished)

Sweet Potato Recipes: Sides & Snacks

The Best Way to Cook and Spiralize Sweet Potatoes (Raising Generation Nourished)

Cajun-Seasoned Sweet Potato Fries (Prepare and Nourish)

Mashed Sweet Potatoes with Sage Brown Butter(Pistachio Project)

Loaded Sweet Potato Fries (Oh Sweet Mercy)

Roasted Sweet Potato Puree with Coconut, Orange & Ginger (And Here We Are)

Southwest Sweet Potato Dip (Studio Botanica)

Scalloped Sweet Potato Gratin with Braised Leek and Fennel (Delicious Obsessions)

Easy Baked Sweet Potato Wedges with Chipotle Cashew Dip(The Organic Kitchen)

Dreamy, Cream Sweet Potato Hummus (Sprinkle of Green)

Bacon and Rosemary Roasted Sweet Potatoes (The Family That Heals Together)

Sweet Potato “Rice” (Pistachio Project)

Baked Sweet Potato Chips (A Spicy Perspective)

Sweet Potato Recipes: Mains

Health Benefits of Sweet Potatoes + 30 Mouth-watering Recipes (3)

Sweet Potato and Black Bean Chili (The Organic Kitchen)

Chicken Sweet Potato Noodle Bowl (Paleo in PDX)

Sweet Potato-Chestnut Soup with Sage and Bacon (Eat Beautiful)

Sundried Tomato and Sweet Potato Fritatta (Whole New Mom)

Sweet Potato Black Bean Salad (Well Plated by Erin)

Sweet Potato Hash (Full of Days)

Thai Peanut Sweet Potato Noodles (The Fitchen)

Sweet Potato and Portobello Tacos (Cocoon Cooks)

Mexican Chicken, Sweet Potato, and Black Bean Skillet(Recipe Runner)

Twice Baked Japanese Sweet Potatoes with Chopped Walnuts & Dates (The Rising Spoon)

Sweet Potato Recipes: Desserts

Like pumpkin, sweet potato can be added to all kinds of healthy treats. I can’t wait to try some of these amazing desserts!

Health Benefits of Sweet Potatoes + 30 Mouth-watering Recipes (4)

Sweet Potato Chocolate Mousse (Nourish Everyday)

Raw Sweet Potato Pie (Small Footprint Family)

Healthy Blender Sweet Potato Muffins (Big Man’s World)

Sweet Potato Grain Free Brownies (Make the Best of Everything)

Vegan Sweet Potato Brownies (One Green Planet)

Easy Sweet Potato Chocolate Pudding (Delicious Obsessions)

Chocolate Cardamom Cupcakes with Sweet Potato Frosting (Whole New Mom)

How do you like to use sweet potatoes? Share in the comments!

Need some other dessert ideas that sneak in extra nutrition with hidden veggies? Thishomemade fruit leather made from rhubarb orrhubarb crispare sure to please!

Or check out some dessert recipes featuring these super-healthy veggies:

  • 50+ Delicious Zucchini Recipes
  • 25 Healthy Kale Recipes
  • 50+ Healthy Bean Recipes
  • 75 Healthy Pumpkin Recipes

Love these brilliant ways to enjoy the health benefits of sweet potatoes? Pin to save!

Want more healthy recipes and actionable health tips? Follow me on Pinterest for dozens of new ideas from around the web everyday. Or join the conversation over on Facebook if that’s more your speed 🙂

Health benefits of sweet potatoes photo credits: Nourish Everyday, Organic Kitchen, Butter for All, Raising Generation Nourished, Einladung_zum_Essen

Health Benefits of Sweet Potatoes + 30 Mouth-watering Recipes (6)

Susannah

Susannah is a proud garden geek and energy nerd who loves healthy food and natural remedies. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and has been a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.

Health Benefits of Sweet Potatoes + 30 Mouth-watering Recipes (2024)

FAQs

Are sweet potatoes a natural diuretic? ›

Sweet Potato

This root veggie is good for more than a hearty side. Sweet potatoes can have a mild diuretic effect thanks to their potassium and magnesium content. "It's the shifting of water, sodium, potassium and chloride in the blood that produces a diuretic effect," Anderson-Haynes explains.

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.

Is sweet potato water good for anything? ›

Sweet potatoes are creamy and sweet enough to be made into delicious holiday pies, but they are also surprisingly healthy and nutritious. In addition to this, new research suggests that even the cooking water from sweet potatoes may help with digestion and weight loss.

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 is the strongest natural diuretic? ›

The 6 Best Natural Diuretics
  1. Coffee. Many people can attest their morning cup of joe often sends them to pee frequently—and caffeine is the culprit. ...
  2. Tea. Another popular caffeinated beverage, tea, is chock-full of antioxidants and a regular addition to many people's daily routines. ...
  3. Watermelon. ...
  4. Celery. ...
  5. Coconut Water. ...
  6. Parsley.
Jul 7, 2023

How to lose 4 pounds of water weight overnight? ›

4 ways to lose water weight immediately
  1. Drink more water. It might be a little difficult to believe but drinking more water can actually help you shed water weight. ...
  2. Reduce intake of salt. Too much salt or sodium in your diet may be contributing to water retention. ...
  3. Consume fewer carbs. ...
  4. Exercise.
Jun 5, 2019

Which is healthier baked sweet potato or boiled sweet potato? ›

Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them!

Why is boiling not good for sweet potatoes? ›

Bake, don't boil

Baking sweet potatoes caramelizes their natural sugars, especially when done whole. It intensifies their flavor and creates a richer taste compared to boiling, which can result in a watered-down, bland flavor.

Why is sweet potato a Superfood? ›

Of the thousands of vegetables available today, sweet potatoes are considered one of the most nutritious. The orange- (or sometimes purple) fleshed vegetables are loaded with minerals and A, B, and C vitamins. This has led to sweet potatoes being called a superfood by many.

Is it OK to eat sweet potato everyday? ›

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

Which sweet potato is 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.

Does sweet potato detox your body? ›

Sweet Potatoes

Plus, their high fiber content helps protect the body from free radical damage and supports a healthy digestive tract, which is critical in the body's natural detox process.

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.

How many times a week should you eat sweet potatoes? ›

Because of their higher sugar levels and high vitamin A content, you can likely enjoy them in moderation about two or three times per week. Eating these vegetables too often could lead to too much vitamin A intake or increase the potential for negative effects on your blood sugar.

Do sweet potatoes help with water retention? ›

Eat Enough Potassium-rich foods

“Potassium regulates sodium in the body and therefore may reduce water retention,” says Gans. “Foods high in potassium include avocados, pistachios, spinach, kale, sweet potatoes, mushrooms, artichokes, fennel, Brussels sprouts, and arugula.”

Do sweet potatoes reduce water retention? ›

Being low in sodium, sweet potatoes aid in reducing water retention. They are nutrient-dense, packed with potassium, vitamins A and C, and antioxidants. With a low glycemic index, sweet potatoes contribute to stable blood sugar levels.

Do sweet potatoes make you go to the bathroom? ›

One medium-baked sweet potato with skin has 3.8 grams of fiber, which can help get things moving along. This high fiber content in sweet potatoes helps prevent and relieve constipation. The skin contains most of the fiber so leave it on for the biggest benefits.

Are sweet potatoes like a laxative? ›

Owing to its moderate fiber content, sweet potatoes work as a natural laxative. A study titled 'Improvement of Constipation in Leukemia Patients Undergoing Chemotherapy Using Sweet Potato' found that the patients had better digestion in about 5 days.

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