Are Sweet Potatoes Good for You?

Cuisines from around the world take advantage of the sweet potato’s benefits. Orange sweet potatoes, for instance, are a staple food in Africa, where they may be served in a peanut stew.

The drier, less sweet, white-fleshed boniato (batata) is more common in the Caribbean, where you may see it served mashed or used in desserts.

Purple sweet potatoes are a main food in the traditional diet of Okinawa, a region known for its high concentration of centenarians. More than half of the daily caloric intake of Okinawan diets comes from sweet potatoes.

In the U.S., next to the traditional Thanksgiving preparations, sweet potato fries and chips are a common way of consuming this vegetable. Though they may be higher in some nutrients than their white potato counterparts, depending on how they’re made, both sweet potato fries and chips can be high in saturated fat and sodium, Salge Blake says. You can make a healthier version at home by cutting sweet potatoes into matchsticks, drizzling them with olive oil, and roasting at 400° F (or you can use an air fryer). For better-for-you chips, slice rounds on a mandoline, drizzle with olive oil, and roast at 400° F.

An even better bet: Focus on healthier prep methods, such as steaming and roasting, to keep this wholesome food nutritious and allow its natural flavors to shine, Castro Mortillaro says. Studies have also shown that these two cooking methods retain more of the sweet potatoes’ antioxidant compounds than frying or microwaving.

Baked sweet potatoes can be a canvas for toppings that easily turn them into a meal. Try them with black beans and a spoonful each of guacamole and salsa in a salad or in a corn tortilla; seasoned with cumin and chili powder and tossed into a grain bowl with chickpeas, farro, and spinach that’s been sautéed with garlic; topped with shredded barbecue chicken and Greek yogurt and chives; or with cinnamon, nutmeg, and a drizzle of tahini.

Soup is another way to enjoy the rich flavor, velvety texture, and health benefits of sweet potatoes. Salge Blake’s recipe calls for roasting them along with acorn squash, onions, and apples. Blended together with low-sodium chicken or vegetable broth and water, the sweet potatoes add thickness and depth. “The soup has the consistency of a chowder or a bisque, but it doesn’t have the cream,” she says.

Pumpkin spice fans may want to try adding cooked sweet potatoes into a smoothie along with a few pinches of allspice, cinnamon, ginger, and nutmeg.

Still, there’s no need to dismiss your holiday tradition. “If melted marshmallows on top of your sweet potatoes is the one dish you look forward to every year, I say have at it,” Castro Mortillaro says. Just know that there are also loads of healthier ways to enjoy sweet potatoes year-round.