Sweet potatoes are often considered a staple of autumn, and experts say these root vegetables are beneficial both for health and taste.
Health Benefits of Sweet Potatoes
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According to doctors, sweet potatoes are nutrient-rich and help maintain heart health, partly due to their fiber content. Each sweet potato contains about 4 grams of fiber, which plays a key role in preventing high cholesterol—a risk factor for heart attacks and strokes.
Certified nutritionist Samantha Snashal noted, “The fiber in sweet potatoes supports heart health by lowering LDL (bad) cholesterol levels.”
Sweet potatoes also contain 9 grams of sugar. While this may seem high, the fiber slows sugar absorption. Clinical nutritionist Jody Simon explained to The New York Times that, unlike ice cream, sweet potato consumption causes blood sugar to rise gradually, which reduces stress on the heart, nerves, kidneys, bones, and blood vessels.
Sweet Potatoes vs. Regular Potatoes
Both sweet and regular potatoes are rich in carbohydrates, essential vitamins, and minerals. They contain potassium, an essential mineral and electrolyte that balances sodium effects, relaxes blood vessels, and prevents muscle cramps.
A medium cooked sweet potato contains about 350 mg of potassium, which is higher than in bananas. Daily recommended intake is 2,600 mg for women and 3,400 mg for men.
Both types of potatoes provide vitamin C and vitamin B6, which support immunity, brain function, and the nervous system.
Why Sweet Potatoes Are Slightly Better
The orange color of sweet potatoes comes from beta-carotene, an antioxidant converted into vitamin A, which protects eye health and supports cell growth. Certified nutritionist Beth Cheroni says, “This is the main reason sweet potatoes are a slightly better choice.”
Just one sweet potato is enough to enjoy its nutritional benefits. It can be baked, mashed, served as fries, or included in main dishes.
Cooking Matters
Preparation affects nutritional value. Dr. Michael Greger, co-founder of the American College of Lifestyle Medicine, warns that baking sweet potatoes may reduce antioxidants. Dr. Matthew Allen recommends boiling, which retains more antioxidants compared to roasting, steaming, or baking.
