Know Your Food Plate: Sweet potatoes

Summarised by TGHC Editorial Team
May 26, 2025
3 min read

Updated: Dec 26, 2025

Introduction

Sweet potatoes are not just delicious; they are also naturally sweet, starchy root vegetables that provide a wealth of nutritional benefits. These vibrant tubers are packed with essential nutrients, making them an excellent choice for a healthy diet. They are particularly rich in dietary fiber and antioxidants, which contribute to their numerous health-promoting properties. As a healthy source of carbohydrates, sweet potatoes offer sustained energy and a range of wellness benefits that can enhance overall health and vitality.

Key Nutritional Components and Benefits

Beta-carotene (Vitamin A) – This powerful antioxidant is crucial for maintaining good vision, particularly in low-light conditions, and plays a vital role in supporting the immune system. The body converts beta-carotene into vitamin A, which is essential for the health of the skin and mucous membranes, as well as for proper functioning of the eyes. Consuming sweet potatoes regularly can help ensure adequate vitamin A intake, which is particularly important for children and pregnant women.
Fiber – Sweet potatoes are an excellent source of dietary fiber, which is known to improve digestive health by promoting regular bowel movements and preventing constipation. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for overall health. Additionally, a high-fiber diet can help you feel fuller for longer, which may assist in weight management and reduce the risk of overeating.
Potassium – This essential mineral plays a significant role in regulating fluid balance in the body and is crucial for maintaining healthy blood pressure levels. Adequate potassium intake helps to counteract the effects of sodium, potentially reducing the risk of hypertension. Furthermore, potassium is important for proper muscle function and nerve transmission, making it vital for overall bodily function.
Vitamin C & B6 – Both of these vitamins are integral to supporting metabolism and promoting healing within the body. Vitamin C is a powerful antioxidant that helps protect cells from damage, supports the immune system, and aids in the absorption of iron from plant-based foods. Vitamin B6 is involved in numerous biochemical reactions, including protein metabolism and the production of neurotransmitters, which are essential for brain health and mood regulation.
Manganese – This trace mineral is essential for bone development and plays a key role in energy production by aiding in the metabolism of carbohydrates and fats. Manganese also contributes to antioxidant defense systems in the body, helping to neutralize harmful free radicals and reduce oxidative stress. Adequate manganese intake is important for maintaining strong bones and overall metabolic health.

Health Benefits

Boosts eye and skin health – The high levels of beta-carotene in sweet potatoes not only support eye health but also contribute to healthy skin by promoting cell turnover and hydration. This can lead to a more radiant complexion and may help reduce the appearance of aging.
Supports digestive wellness – The fiber content in sweet potatoes aids in digestion and can help prevent gastrointestinal issues. By promoting regularity and feeding beneficial gut bacteria, sweet potatoes contribute to a healthy digestive tract.
Stabilizes blood sugar levels – Despite their sweetness, sweet potatoes have a low glycemic index, which means they can help regulate blood sugar levels. This makes them a suitable carbohydrate choice for individuals managing diabetes or those looking to maintain steady energy levels throughout the day.
Enhances immunity and cell repair – The combination of antioxidants, vitamins, and minerals found in sweet potatoes supports the immune system and aids in the repair of damaged cells, helping the body to recover from illness and injury more effectively.
Reduces inflammation – The antioxidants present in sweet potatoes, including vitamin C and beta-carotene, have anti-inflammatory properties that can help reduce inflammation in the body. This is particularly beneficial for individuals suffering from chronic inflammatory conditions, as it may alleviate symptoms and improve overall health.

Easy Recipes with Sweet Potatoes

Sweet potatoes are a versatile ingredient that can be used in a variety of Indian dishes, bringing both sweetness and nutrition to the table. Here are a few easy Indian recipes that highlight the deliciousness of sweet potatoes:

Sweet Potato Curry: A flavorful curry made with diced sweet potatoes, spices, and coconut milk, served with rice or roti.
Sweet Potato Tikki: Spiced mashed sweet potatoes formed into patties and shallow-fried until golden brown, perfect as a snack or appetizer.
Sweet Potato Halwa: A rich dessert made by cooking grated sweet potatoes with milk, sugar, and ghee, garnished with nuts.
Sweet Potato Paratha: Whole wheat flatbreads stuffed with spiced mashed sweet potatoes, served with yogurt or pickles.
Sweet Potato Sambar: A tangy lentil soup that includes sweet potatoes, served with rice or idli for a wholesome meal.