The Surprising Benefits of Eating Japanese Sweet Potatoes Often

Creamy, nutty, and slightly sweet, Japanese sweet potatoes are more than just a comforting side dish they’re a nutritional powerhouse. With their purple skin and pale flesh, these tubers are packed with fiber, antioxidants, and essential vitamins that offer a wide range of health benefits when enjoyed regularly.

So, what exactly happens to your body when you make Japanese sweet potatoes a regular part of your diet? Here’s what science and nutrition experts say.

1. Your Body Gets a Major Nutrient Boost

According to Amy Davis, RDN, a registered dietitian in California, Japanese sweet potatoes offer a nutrient profile similar to orange sweet potatoes, but with a unique flavor and texture that sets them apart. One medium potato delivers:

• 100 calories

• 24 grams of carbohydrates

• 4 grams of fiber

• 7 grams of natural sugar

• 2 grams of protein

Plus, it offers over 100% of your daily vitamin A, about 40% of your daily vitamin C, and a good dose of potassium a mineral that supports muscle function and heart health.

They’re also loaded with antioxidants that help combat oxidative stress and cellular damage, which are major contributors to chronic disease and aging.

2. Your Gut May Function More Smoothly

Dietitian Sharniquia White, MS, RDN, explains that the fiber in Japanese sweet potatoes does wonders for your digestive system. Here's how:

• Adds bulk to your stool, helping prevent constipation

• Supports regular bowel movements

• Acts as a prebiotic, feeding healthy gut bacteria

A more diverse and nourished gut microbiome has been associated with lower inflammation, stronger immunity, better nutrient absorption, and even improved mood and mental health. Considering most Americans don’t get enough daily fiber, adding Japanese sweet potatoes to your weekly menu can help bridge the gap.

3. Your Blood Sugar May Stay More Stable

Yes, they’re called sweet potatoes but don’t let the name fool you. Their complex carbohydrates and fiber content help slow digestion and minimize blood sugar spikes.

"While sweet potatoes are high in carbs, research suggests they may actually help regulate blood sugar levels," says White. This makes them a better choice than refined carbs like white bread or sugary snacks, especially when:

• Paired with lean proteins (like grilled fish)

• Eaten alongside healthy fats (like olive oil or avocado)

• Enjoyed in appropriate portions particularly for those managing diabetes or following a low-carb diet

4. Your Heart Could Become Healthier

Japanese sweet potatoes support heart health in several ways:

• No saturated fat

• Rich in fiber, which can help reduce LDL (bad) cholesterol

• Anti-inflammatory antioxidants that support healthy blood vessels

Davis notes that varieties like Murasaki Bako are even Heart-Check certified by the American Heart Association, which means they meet strict criteria for cardiovascular-friendly foods. Over time, eating more fiber-rich, low-saturated fat foods like Japanese sweet potatoes may reduce your risk of heart disease.

How They Compare to Other Sweet Potatoes

While nutritionally similar to orange-fleshed varieties, Japanese sweet potatoes offer a unique flavor profile. With purple skin and white flesh, they’re slightly nuttier, sweeter, and drier which many people find even more satisfying.

Here are a few ways to enjoy them:

• Roasted with olive oil and herbs for a savory side

• Mashed or pureed into soups or stews

• Chopped and tossed into salads with greens and nuts

• Baked for breakfast, topped with nut butter, cinnamon, or a drizzle of honey

Whether you’re enjoying them for their taste or the health benefits, Japanese sweet potatoes are a versatile and nutrient-packed addition to any diet.

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