Sweet potatoes are a fall favorite. But they\u2019re available year-round \u2014 and they\u2019re packed with nutrients that support your overall health.<\/p>\n
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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy<\/a><\/p>\n Registered dietitian Natalie Crtalic-Lowther, RD, LD<\/a>, shares what makes sweet potatoes a go-to for nearly any meal, as well as how best to prepare them.<\/p>\n What are sweet potatoes?<\/p>\n Sweet potatoes aren\u2019t actually potatoes. This root vegetable is a starchy carb from the morning glory family. Like its cousin water spinach, it\u2019s a popular ingredient in Southeast Asian cuisine. In the U.S., it\u2019s primarily grown in California, Mississippi and North Carolina, and they\u2019re typically harvested in the fall, from August through November.<\/p>\n Are sweet potatoes good for you?<\/p>\n Sweet potatoes are great for your gut, heart and eyes. Here are five benefits of the subtly sweet starchy carbohydrate.<\/p>\n 1. Nutrient-rich<\/p>\n One large sweet potato (about 180 grams<\/a>) that\u2019s been cooked with the skin on contains:<\/p>\n 162 calories37.3 grams of carbohydrates5.9 grams fiber.094 grams saturated fat11.7 grams of sugar3.62 grams of protein<\/p>\n Sweet potatoes are also a great source of:<\/p>\n Vitamin A (it even goes beyond your daily vitamin A needs)Vitamin CPotassium2. Curbs sweet cravings<\/p>\n Because of their natural sugars, sweet potatoes are sweet enough on their own without having to add any additional sugar. Spice it up with cinnamon or nutmeg, and you\u2019ve got all the flavor of a pumpkin pie without the sugar high or saturated fat.<\/p>\n \u201cSweet potatoes can curb cravings and help you feel fuller longer,\u201d says Crtalic-Lowther. \u201cIt\u2019s a versatile root veggie you can use in all kinds of meals.\u201d<\/p>\n 3. Improves gut health<\/p>\n Sweet potatoes fill you up fast because they\u2019re high in fiber. That also means they support your digestive system and help keep your bowel movements regular, as other high-fiber foods<\/a> do.<\/p>\n In addition, sweet potatoes help maintain a healthy amount of bacteria in your gut microbiome, improving intestinal health<\/a> and reducing your risk of colon cancer.<\/p>\n 4. Maintains vision and eye health<\/p>\n Beta-carotene<\/a> gives sweet potatoes their bright orange color. When you eat this antioxidant, it gets converted into vitamin A, which helps protect your vision. Vitamin A<\/a> may:<\/p>\n Lower your risk of cataracts<\/a>Prevent dry eyes<\/a><\/p>\n \u201cSweet potatoes have so much vitamin A that they often exceed how much you need in a single day,\u201d notes Crtalic-Lowther.<\/p>\n 5. Manages blood sugar<\/p>\n Purple sweet potatoes<\/a> have been shown to help manage blood sugar and support a healthy gut microbiome because of the anthocyanins<\/a> that give them their dark purple pigment.<\/p>\n 6. Maintains heart health<\/p>\n Anthocyanins are also anti-inflammatory and may protect against heart <\/a>disease. They can also help improve your recovery<\/a> from exercise.<\/p>\n