With sweet potatoes, comfort food meets superfood.
Although they are higher in sugar than regular potatoes, sweet potatoes have a unique nutritional profile that helps regulate blood sugar and reduce insulin resistance, making this root vegetable hit the “sweet spot” of healthy and delicious.¹

Two compounds in particular are responsible for these benefits: anthocyanins and fiber.

Anthocyanins are plant pigments that help improve insulin sensitivity, regulate glucose metabolism, and reduce inflammation—all of which can help reduce the risk of type 2 diabetes.¹

Sweet potatoes also contain soluble and insoluble fiber, which helps digestion (insoluble)^1,2 and modulates blood sugar (soluble fiber).^2,3

The most distinctive feature of sweet potatoes—their deep orange color—is an indicator of their high amount of beta carotene.¹

One cup (about 200 g) of cooked, orange-fleshed sweet potato provides more than twice the daily vitamin A needs (as beta-carotene) for both adults and children.⁴ The body converts beta carotene into vitamin A, which is critical for eye health and immune function.⁵
A review of 23 studies determined that eating sweet potatoes positively influenced blood sugar levels, vitamin A status, liver function, iron absorption, and alleviating constipation.⁶

Another review highlighted sweet potatoes’ connection to heart health, with higher consumption tied to improved endothelial function, reduced inflammation, and better blood pressure.⁷

Sweet potatoes are just as versatile as they are nutritious. They can be eaten baked or mashed, included in soups and stews, sliced into healthy fries or chips, blended into smoothies, or tossed into a salad.
When possible, eat sweet potatoes with the skin on, as the skin itself provides additional fiber, antioxidants, and micronutrients.

References

1. Maqsood S, Basher NS, Arshad MT, et al. Anthocyanins From Sweet Potatoes (Ipomoea batatas): Bioavailability, Mechanisms of Action, and Therapeutic Potential in Diabetes and Metabolic Disorders. Food Sci Nutr. 2025 Sep;13(9):e70895.
2. Amagloh FC, Yada B, Tumuhimbise GA, et al. The Potential of Sweetpotato as a Functional Food in Sub-Saharan Africa and Its Implications for Health: A Review. Molecules. 2021 May 17;26(10).
3. Hu L, Wang Z, Feng L, et al. Gut microbiota-modulating potential of sweet potato-derived dietary fiber for type 2 diabetes management. J Sci Food Agric. 2025 Nov;105(14):8137-48.
4. Berni P, Chitchumroonchokchai C, Canniatti-Brazaca SG, et al. Comparison of content and in vitro bioaccessibility of provitamin A carotenoids in home cooked and commercially processed orange fleshed sweet potato (Ipomea batatas Lam). Plant Foods Hum Nutr. 2015 Mar;70(1):1-8.
5. Thirunavukarasu AJ, Ross AC, Gilbert RM. Vitamin A, systemic T-cells, and the eye: Focus on degenerative retinal disease. Front Nutr. 2022;9:914457.
6. Qin Y, Naumovski N, Ranadheera CS, et al. Nutrition-related health outcomes of sweet potato (Ipomoea batatas) consumption: A systematic review. Food Bioscience. 2022 2022/12/01/;50:102208.
7. Islam S. Sweetpotatoes [Ipomoea batatas (L.) lam]: the super food of the Next Century? An intensive review on their potential as a sustainable and versatile food source for future generations. CyTa Journal of Food. 2024;22.