Is Sweet Potato Skin Good for You?

Sweet potatoes are a go-to ingredient in many wellness-focused kitchens but what about the skin? While most people instinctively peel it off, the skin of a sweet potato is surprisingly nutritious and may offer unique health benefits, from better digestion to cholesterol control. Still, there are a few situations where eating the skin might not be ideal.

Here’s what actually happens to your body when you eat sweet potato skin and why you might want to think twice before tossing it.

1. It Gives Your Body a Natural Antioxidant Boost

Sweet potato skin contains natural plant compounds like anthocyanins (especially in purple varieties) and other antioxidants that help reduce inflammation and oxidative stress two processes linked to chronic diseases, including type 2 diabetes.

Some studies suggest these antioxidants may support:

• Insulin sensitivity and glucose metabolism

• Reduced inflammation markers in the body

• Protection from oxidative damage that accelerates aging and disease

In fact, anthocyanins are being studied for their role in preventing type 2 diabetes and even certain cancers.

2. It Supports a Healthy Gut Microbiome

One of the standout nutrients in sweet potato skin is dietary fiber. In fact, leaving the skin on can increase the fiber content of your sweet potato by about 31%, according to USDA nutrition data.

• A lab-based study found that fiber from sweet potato skin may act as a prebiotic fueling the growth of beneficial gut bacteria.

• More fiber also helps support regular digestion and may reduce the risk of gastrointestinal issues like constipation and diverticulitis.

While more human research is needed, early results suggest sweet potato skin may be a simple, natural way to nourish your gut health.

3. It May Help Lower Cholesterol

Sweet potato skin’s fiber and antioxidant content have also been linked to heart health benefits.

• A study found that eating sweet potatoes may help prevent dyslipidemia, a condition marked by unhealthy levels of cholesterol or fat in the blood.

• The fiber in the skin may help reduce fat absorption during digestion, which in turn helps lower LDL (bad) cholesterol and total cholesterol levels.

This could make sweet potatoes with the skin on a heart-healthy option especially when baked or roasted rather than fried.

4. It Helps Protect Eye Health

Sweet potatoes are an excellent source of vitamin A, which is vital for eye function. Vitamin A deficiency is a leading cause of preventable blindness, especially in developing countries.

One large baked sweet potato with skin provides:

• 1,730 mcg of vitamin A, or about 192% of the Daily Value

• A strong dose of beta carotene, the plant-based precursor to vitamin A

This makes sweet potato skin a great addition for those looking to support vision and overall eye health.

5. It May Offer Anti-Cancer Properties

While more research is needed in humans, preliminary studies in animals suggest promising potential.

• In one study, mice with colon cancer were fed purple sweet potatoes and experienced significant reductions in tumor size and number.

• Researchers credit these effects to anthocyanins, a class of antioxidant pigments also found in berries and red cabbage.

While eating sweet potato skin won’t replace medical treatment or screenings, it may play a supportive role in an anti-inflammatory, cancer-protective diet.

Nutrition Comparison: Skin On vs. Off

Here’s how a large sweet potato (180g) stacks up when baked with the skin versus boiled without:

When You Might Want to Skip the Skin

While sweet potato skin is generally safe and nutritious, there are some exceptions to keep in mind:

• Allergies: Rare, but those with a sweet potato allergy should avoid the skin too.

• Low-fiber diets: People managing digestive conditions may be advised to avoid high-fiber foods like sweet potato skin.

• Swallowing difficulties: Those with dysphagia or dental issues may need to puree or avoid the skin.

• Kidney stone risk: The skin contains oxalates, compounds that can contribute to kidney stones in susceptible individuals. Boiling or steaming may help reduce oxalate levels.

• Pesticides and contaminants: Wash sweet potatoes thoroughly with a scrub brush to remove dirt and any pesticide residue.

• Spoilage: Discard sweet potatoes with mold, discoloration, or a sour smell.

How to Enjoy Sweet Potato Skin

Get creative with how you include sweet potato skin in your meals:

• Baked or roasted whole sweet potatoes

• Sweet potato fries or wedges

• Homemade sweet potato chips

• Loaded skins topped with greens, beans, or avocado

• Mashed sweet potatoes with the skin blended in

Storage Tip: Keep raw sweet potatoes in a cool, dry pantry. Once cooked, refrigerate leftovers for up to five days or freeze them for longer storage.

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