Can you eat sweet potato skin?

By | June 10, 2017

Yes, absolutely. Sweet potato skins are edible. In fact, the skins of sweet potato contain additional nutrients. The skin of sweet potatoes is high in fiber. So it is quite beneficial to eat this with the skin. You just have to wash them thoroughly by scrubbing before using them in any kind of recipes. If you keep the skin it basically helps to preserve the nutrients and even enhances the nutrients quality. So eating sweet potato skin will add more nutrition to your meal as fiber and potassium. You can have sweet potato by boiling them or baking them. I think baking is better than boiling. Because boiling can cause water soluble nutrients to be lost. So if you want to gain the maximum health benefits from eating sweet potato, stop peeling off its skin.

Health Benefits of Sweet potato:

Sweet potato is one of the best known healthiest foods which is ranked in the top position as a nutritional vegetable by CENTER FOR SCIENCE IN PUBLIC INTEREST. It is a dicotyledonous plant which belongs to the family Convolvulaceae. These orange-skinned root vegetables are large and starchy which tastes deliciously sweet. As it is sweet you can have it thinking it is a desert item. It’s health benefits go beyond most people’s realization. Now I will be talking about what are the things a sweet potato carries.

  • Rich in Fibre:

Did you know? Men who are younger than 51 should have at least 38 grams of complete fiber in a day. And in the case of women who are younger than 51 should have 25 grams of fiber in a day. Fiber is really essential for our body. The range of fiber fluctuates with our age. It does have a potential health benefit which includes normalizing bowel movements, lowering cholesterol. It also helps in regulating blood sugar. Skin of sweet potatoes is very high in fiber. A baked sweet potato provides more fiber than oatmeal. A medium sized potatoes skin carries 5 gram of fiber. So for meeting the need of fiber in the body, sweet potato can be a good option in your meal.   

  • Beta Carotene:

Beta Carotene is an antioxidant which is converted into vitamin A when it gets into our body. Vitamin A has many health benefits. Research says Vitamin A helps to improve eyesight and prevent some kind of certain eye conditions. It also helps to strengthen and improve the immune system. It may be useful for treating or preventing cancer. The sweet potato which is baked with skin is stuffed with beta carotene.  A medium size sweet potato has approximately four times the recommended daily value of beta carotene at 26081.9 which is international units per serving.

  • Vitamin C, Vitamin E, and Folate:

Sweet potato skin also contains other essential nutrients as well. This vegetable contains vitamin C, vitamin E, and folate. Vitamin C is An antioxidant, which may decrease the duration of common colds and improve skin health. Sweet potato has 29.01 mg of vitamin C which is nearly half the recommended daily value. Vitamin E is a powerful fat-soluble antioxidant that may help protect the body against oxidative damage. Sweet potato provides nearly 100 percent of the daily recommended value for vitamin E with no saturated fat in it. It also has 18.2 micrograms of folate.    It does have Manganese too which is a trace mineral that is important for growth, development, and metabolism.

  • Potassium and Iron:

Potassium is very important for controlling blood pressure. It works on decreasing the risk of heart attack. Sweet potato skins are a very good source of potassium. If we bake a medium size potato we will get nearly 542 milligrams of potassium in it. Our body needs 4,700 mg potassium daily and sweet potato is rich in this nutrient.

  • Low Glycemic Index:

For some, this might be a quite unfamiliar term. This technically indicates the impact of a food substance on blood sugar level. A high glycemic index indicates your sugar level might spike. People who have diabetes and other similar diseases where more sugar intake is forbidden, tend to avoid foods with a high glycemic index. Sweet potato only has a glycemic load of 17 which is very less. So people with this can of issues can have it without fear. 

  • Best for Skin:

People do fear skin aging and sweet potato can be a great solution for this. It contains beta-carotene which combats the free radicals that mainly results in skin aging. So sweet potato basically fights skin aging. Sweet potatoes are a skin superfood as it contains rich amount of Vitamin A and Beta-carotene. It can replace expensive skin-care products like retinol and retinoic acid which actually does not contain vitamin A. 

  • Sweet Potato=Yoga:

I know, this sounds crazy but let’s see how these two are even related. Sweet potatoes are high in potassium means it can alleviate muscle cramps which often happens due to potassium deficiency. When your body is stressed out, it tends to use more potassium so eating sweet potatoes might help you in this regard. It can protect you from negative health effects of tension.

  • Helps in Blood Sugar Regulation:

As sweet potatoes are starchy root vegetables people might think it does not help in blood sugar regulation. But the surprising fact is that it does have the ability to potentially improve blood sugar regulation. It helps to balance the insulin metabolism.

Grow Sweet potato in your garden:

It is not a tough job to grow sweet potato in your garden. It is, in fact, a great idea which will reduce your grocery bill and dependency on grocery stores in long run. According to research in South America, this kind of tuber requires 100 frost free days to grow. So technically you do not need to stay in tropics to harvest this kind of super nutritional food. The good fact it sweet potato plants contains lesser diseases compared to other types of potatoes. These plants require less water and fertilizers. 


If you are on diet and your insulin function is below average you can try having sweet potato and different dishes made with this. When you have carbs basically you release more insulin into your bloodstream and to fulfill that vacancy you need a healthy source of insulin. So here it is. Yes, sweet potato can be a life savior. Sometimes it depends on when you are eating those.  Timing plays an important role here. It is better if you keep sweet potato in your pre-workout meal.  If you do that you will feel like you have more energy and your muscles will feel fuller. You may not feel tired before starting your daily workout.

The Ingredients!

1.sweet Potatoes

2. Salt


4.Organic Stevia

5. Cayenne

6.Old El Paso- Fajita Seasoning Mix

Today I am going to show you how to cook sweet potatoes in three different ways. First I will be showing you guys a baked version.

This recipe is I think the easiest one and it’s fun to do. It literally requires less preparation and time. Here I will be explaining the ingredients with its nutrition facts.  For this, you can take a medium sized potato which is about 5 ounces. A  5 ounces potato carries almost 100 calories in total, very little fat about 0.2 grams,23 grams of carbs and about 2 grams of protein. Before you start the preparation for baking your sweet potatoes, preset your oven to 400 degrees. Now you got to make some puncture holes in the potatoes so that the heat can go inside the potato. Otherwise, it will remain raw inside. You can make the holes with the help of a knife. Now place it in the oven and bake it for 40 to 45 min. Keep in mind what size of potato you have placed for baking. Mine is medium. If your one is large you will need more time for it. After you take out your potato from the oven you just need to follow some easy steps. Take the potato and cut it in the middle. It should be nice and soft. Now you have to put your seasonings on the potato. Today we are making a sweet version. At first, I am adding some organic stevia. Just sprinkle it on the potato. I like it sweet so I am adding a decent amount. But you can add whatever amount works for you. Now add the cinnamon powder in the same way. I am adding a bit more at I love Cinnamon. And don’t forget. It’s good for health too. Done! Done! Done! You can eat it just like that or can mix it well and then stuff it in your mouth.

Now let’s talk about recipe no 2. It’s mashed sweet potato.  You can make a good amount of this at a time and then you can store this in your freeze so have it all over the week. For this preparation, you can get rid of the potato skin. You can use a peeler for that. After you are done with the peeling part just cut the potatoes into smaller pieces. That’s how they can be cooked faster. It is not a necessary step. It just makes your work easy. Now fill your pot with water. Not much water is needed. Just make sure the sweet potato pieces are dipped in water. Put this on your stove and put the burner on. Make the flame high so that it boils faster. It might take 20 to 25 minutes to boil these. Just keep your eyes on it so that you can take it out when it’s boiled. It’s quite easy to understand. When you will see the potatoes are melting in the water you can be sure that it’s done already. Get them off the stove and drain the water. Get the potatoes in a bowl and start mashing them. It should not be a hard work because they are already melted enough. You can use a fork for it. Try not to use better or milk. These will add some fat to it which we don’t want. We want to keep it healthy. We will be adding a seasoning called “Fajita Seasoning Mix” with it. It does taste good. Just use a little bit of it. You can add a little bit of salt. It depends on you.  You can make a salty one or a sweet one by adding cinnamon.

Now the last recipe that I will be sharing with you guys today is “Sweet Potato fries”. Sounds fun, right? Let’s see how you can make it. This one is my favorite. First, take the potato and cut it into French fry shaped cut. Spread them on a plate or sheet well enough so that it’s easy to mix any seasoning on it. At first, we will be adding Extra Virgin Olive oil on the top of it. This is a good source of healthy fats. I am making a sweet version today. So I am using Cinnamon and organic stevia on the potato slices. You can make it with different seasonings if you want to make it spicy. Put your pot on the stove. Put a good amount of oil in it. Just make sure to heat the oil first before giving the potato slices. Fry your slices in the heated oil. Fry these until they are brown and crispy. And you are good to go. Enjoy your fries.

Sweet potatoes are one of the best underground tubers that are usually orange in color, although varieties in other colors (such as purple) also exist.

They may have several health benefits, such as blood sugar regulation,  vitamin A status and can also reduce risk of several types of cancer.

Sweet Potatoes are an excellent source of vitamin A, C, E and other minerals. They are available as well. Easy to prepare.

In conclusion, sweet potatoes are nutritious, cheap and they taste great. They can be a good item in your diet chart.

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