Sweet potatoes are a nutritious and delicious food that can be enjoyed in many different ways. Many of us have heard of the benefits of eating the fleshy insides, but what about the skin? Can you eat sweet potato skin?
There’s some debate on whether you can eat the skin too. After all, it’s packed with vitamins and minerals, so shouldn’t we be consuming it? This article will explore the answer to this common question.
We will discuss the health benefits of eating sweet potato skin and how to prepare it safely. Additionally, we will talk about why some people choose not to consume sweet potato skin.
Quick Answer: Yes, you can eat sweet potato skin! The skin is an excellent source of fiber, vitamins, and other nutrients. However, it’s essential to thoroughly wash the sweet potato before cooking to remove contaminants. Roasting or baking the sweet potato with the skin on it can help retain its nutrients and flavor.
Sweet Potatoe Skin Nutrition
A recent study published in the journal Agronomy has revealed new insight into the nutritional value of purple-fleshed sweet potatoes. The 2021 study compared unpeeled and peeled sweet potatoes to analyze various dietary values.
Researchers found that unpeeled purple-fleshed sweet potatoes had significantly higher dietary fiber, calcium, iron, zinc, magnesium, and vitamin C levels than their peeled counterparts. In addition, these values did not vary significantly when boiled or steamed.
Furthermore, anthocyanins – compounds with antioxidant properties – were also found at higher concentrations in unpeeled sweet potatoes’ skins than peeled ones.
The findings from this study suggest that eating sweet potato skin provides several health benefits and may be an effective way to increase nutrient intake for those looking to improve their diets.
Sweet Potatoe Skin Benefits
Here is a list of sweet potatoes benefits:
1. Have Rich Nutrients
One should look no further than the sweet potato when eating healthy and nutritious foods. This root vegetable is not only packed with nutrients, but it also has a great taste. A medium sweet potato with the skin provides 130 calories, 30 grams of carbohydrates, 3 grams of protein, 5 grams of fiber, and notable amounts of vitamins A and C.
Sweet potato skin is incredibly nutrient-dense since it contains more fiber and other essential vitamins than the flesh alone. Eating the entire sweet potato will provide an individual with all the necessary minerals that their body needs to function properly.
Additionally, research suggests that consuming sweet potatoes may reduce inflammation due to their high antioxidant content.
2. Source of Fiber
The skin of sweet potatoes is a surprisingly overlooked source of dietary fiber. From supporting digestive health to reducing cholesterol levels, sweet potato skins offer a variety of potential health benefits.
Fiber plays a vital role in our overall well-being. Adequate fiber intake can support digestion, reduce cholesterol levels and improve blood sugar regulation. A single medium-sized sweet potato with skin contains up to 3 grams of dietary fiber – one-fifth of the recommended daily intake for adults!
3. Source of Vitamin
The edible orange skin also provides vitamin C, potassium, chromium, and magnesium – all essential nutrients the body needs. Sweet potato skins are loaded with vitamin A, which helps support healthy skin and vision.
Including sweet potato skins in your diet could bring a wealth of potential health benefits that extend far beyond their delicious taste!
4. Prevents Cellular Damage
It’s no secret that sweet potatoes are rich in antioxidants, responsible for many of the health benefits of this versatile root. Sweet potato skin contains antioxidants like carotenoids, flavonoids, and polyphenols.
These potent compounds help protect cells from oxidative damage caused by free radicals, ultimately preventing cellular damage. Recent research has made a strong case for the nutritional benefits of consuming sweet potato skin to access its antioxidant power.
5. Improves Glucose Level
Further studies have shown that antioxidant-rich sweet potato skins can improve blood glucose control, reduce inflammation and even play a role in cancer prevention. Not only does eating the skin provide these essential health benefits, but it also adds flavor and texture to dishes.
With their low caloric content and no added fat or cholesterol, sweet potatoes are ideal for healthy diet plans.
Dried Sweet Potato Skins VS. Fresh Skin
If you’re looking for an easy, crunchy snack that packs a nutritional punch, you should consider adding dehydrated sweet potato skins to your diet. A recent study by the University of Michigan found that these dried snacks have 11.4 grams of total fat per package compared to only 0.8 grams in a 60-gram whole, small sweet potato with its skin on.
These dried treats are made from thinly sliced sweet potatoes that have been steamed and then dehydrated at low temperatures until they become crisp chips.
They are higher in fat than the fresh version and contain a significant amount of dietary fiber, protein, vitamins A and C, and minerals like iron and magnesium. A 40-gram bag of the snack provides 23 grams of carbs, making up most of its caloric content.
Are There Any Risks?
Sweet potato skins are edible and safe to eat, both raw and cooked. While eating sweet potato skin can offer extra nutrition, it is crucial to ensure they are adequately washed first. Sweet potatoes are tubers and grow in the ground, exposing them to dirt and other contaminants.
Taking proper safety precautions is essential when washing them to avoid any risks associated with incorrectly consuming sweet potatoes.
When washing a sweet potato before consumption:
- Use cold water and scrub it well with a brush or vegetable scrubber to remove any dirt or bacteria present on the skin of the tuber.
- Afterward, dry them off with a towel or paper towel before eating – either raw or cooked – to ensure an even safer eating experience.
How to Eat Sweet Potato Skin?
Sweet potato skins are often overlooked due to their tough and chewy texture. But they can be a delicious and nutritious snack when prepared properly.
Whether you eat them alone or with the flesh, there are several simple but delicious ways to enjoy sweet potato skin. Baking, boiling, or frying are all great options that will bring out their natural sweetness.
Baked sweet potato skin is the most popular way of enjoying it as a snack or side dish. This method preserves its crunchy texture while bringing out its natural flavor and sweetness.
To make this classic dish:
- Preheat your oven to 375°F.
- Clean and scrub your potatoes before cutting off the skins in 1-2 inch strips.
- Season with desired seasoning blend before baking for 15-20 minutes until golden brown and crispy!
The Bottom Line
Sweet potato skin can be a delicious and nutritious addition to your diet. Enjoy it as a snack, as a side dish, or even as part of a larger meal. With its bright and inviting color, the sweet potato skin will surely bring beauty to any plate.
The many health benefits make it an ideal choice when looking for something tasty and healthy to eat. So why not give the sweet potato skin a try? You won’t regret it! You will surely like the taste also.
Emily Smith is a talented content writer, wielding words to create captivating stories and informative articles across a wide range of topics. With a passion for effective communication and a love for research, Emily consistently produces engaging and valuable content. She’s dedicated to conveying ideas clearly and compellingly, making her a sought-after voice in the digital sphere. When not writing, Emily enjoys immersing herself in art, nature, and culinary adventures for fresh bursts of creativity.