Not to mention, they provide a number of health benefits and are easy to add to your diet. Sweet Potatoes Have Almost No Drawbacks, Unless You Have a History of Kidney Stones, 8 Warning Signs of Depression You Shouldn't Ignore, Harvard T.H. Individuals who are prone to getting kidney stones may want to limit their sweet potato intake. list of the top non-meat sources of protein from 6 different food groups! Its rich in an antioxidant called beta carotene, which is very effective at raising blood levels of vitamin A, particularly in children (1, 2, 3, 4). Baked sweet potatoes are a nutritious and healthy complex carbohydrate that you can enjoy year-round. 6 Surprising Health Benefits of Sweet Potatoes. Red potatoes also contain the most lutein and choline, other phytochemicals that have shown health benefits such as protection against degrading eye health. Resolves Asthma and Bronchitis: One medium, 5-inch sweet potato, cooked, provides 23.6 grams or 8 percent of your daily value (DV) for carbs, according to the USDA. Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). In contrast, sweet potatoes with purple-colored flesh are rich in anthocyanins, the compound that gives them their rich, vibrant color. So consuming sweet potato regularly can improve blood pressure. "They're high in quercetin, a flavonoid with powerful anti-cancer and anti-inflammatory properties. Thats because sodium possesses hypertensive properties, while potassium (and calcium) possess hypotensive properties. But all potatoes, including sweet potatoes, make a great addition to any well-balanced diet! Depression and anxiety can contribute to difficulty sleeping. This helps keep your eyes healthy as well as your immune system, your body's defense against germs . Serve as a pita sandwich or as an appetizer with yogurt sauce for dipping. Sweet potatoes contain fiber, protein, antioxidants and other healthful nutrients. I love it! Conclusions, published in Preventive Nutrition and Food Science in June 2016, reported that all colors of potatoes were similar in polyphenol content, but the purple-fleshed potato had the highest content of anthocyanin antioxidants, while white-fleshed sweet potatoes had the lowest amount. Baked Sweet Potato Fries What matters more than the potato you choose is the preparation method for either option. Dont be fooled by the last name: Regular potatoes and sweet potatoes arent exactly close family. Carbohydrates There are 20.4 g of carbohydrates in a white potato compared to 16.8 g of carbohydrates in a sweet potato. Monday - Saturday 9AM - 8PM Sunday . However, the current data doesnt justify the use of sweet potatoes in the treatment of type 2 diabetes. A study published in Food & Nutrition Research in June 2015 examined the association between purple sweet potato anthocyanins and growth of human retinal pigment epithelial (RPE) cells. Anthocyanins a group of antioxidants found in purple sweet potatoes have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). 15. They play a vital role in our health, helping to fight off cancer and decreasing the risk of eye disease. Which sweet potato is the healthiest? Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. Sweet Potatoes are High in Fiber and a Healthy Starchy Carb. Unlike white potatoes that belong to the nightshade family, sweet potatoes are a member of the morning glory family. For those looking to lose weight, the most tried and true technique is to burn fewer calories than you consume over time. Sweet potatoes also have a high content of zeaxanthin, along with its isomer lutein, as reported in Current Developments in Nutrition in September 2018. Everyone knows that veggies are healthy, but some stand out from the rest. list of 75 fruits ranked by nutrient density. According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Does it matter when it comes to your health? Aside from other vitamins and minerals, such as vitamin C and calcium, one of the biggest health benefits of sweet potatoes is their vitamin A content. Theyre considered distantly related at best in the world of botanic genealogy, with some pretty big differences. This root vegetable is also relatively low in protein but still an important protein source in many developing countries. Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1). Sweet potatoes are widely considered safe but may increase your risk of kidney stone formation due to their oxalate content. If youre looking for ideas for healthier potato or sweet potato dishes, here are a few to try: Cleveland Clinic is a non-profit academic medical center. It can also suppress immune function and increase mortality, especially among children and pregnant and lactating women (14, 40). Which sweet potato is the healthiest? They are delicious, versatile, and worth including. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting tuber vegetables. In this post, we use data from the USDA Food Database to analyze the nutrient density of 4 varieties of potato to rank their nutrient quality and determine what is the healthiest potato. Fun fact: Potatoes and sweet potatoes contain more potassium than a banana. Chan: "The Nutrition Source: Sweet Potatoes", Journal of Medicinal Food: "Sweet Potato (Ipomoea Batatas [L.] Lam)--A Valuable Medicinal Food: A Review", MyFoodData: "Nutrition Facts for Sweet Potatoes", Harvard T.H. One such study, published in Molecular Nutrition and Food Research in June 2013, concluded that purple-fleshed sweet potatoes had the highest overall level of phenolics, antioxidant content and total soluble dietary fiber. See a snapshot of our analysis comparing the nutrient breakdown of each potato below. Up to approximately 50% of the phenol compounds are in the skins. But that difference is made up for by the fact that, on average, a 1-ounce serving of these is 4 grams of fat and 120 calories compared to 10 grams of fat and 160 calories for a standard fried. Hannah Sweet Potatoes. [emailprotected] | (888) 930-8518 |105 S. Bloodworth St. Raleigh NC USA. Truly tasty and indulging. They're also higher in vitamin A, an antioxidant that boosts immunity and helps you maintain healthy skin and vision. All types of sweet potatoes offer 5 percent of your daily value for protein per serving, along with a significant source of dietary fiber 3.8 grams, or 15 percent of the DV needed for keeping your digestive system functioning properly and helping to prevent constipation. There's a healthier "toast" taking over. iStock / juliedeshales Sweet potato was recently ranked the healthiest vegetable in the world by the Center for Science in the Public Interest (CSPI). In our Healthy Mashed Sweet Potatoes recipe, for example, we include 1 tablespoon of extra virgin olive oil, and with just this one tablespoon, each of our 4 servings for this delicious recipe provides 3.5 grams of fat. All contain antioxidants, but the color of the flesh of a sweet potato determines the source and amount. Still, they don't contain any vitamin A, while sweet potatoes contain 41% of RDA of this immune- and vision-strengthening vitamin. Eating one orange-fleshed potato will provide 730 percent of your DV for vitamin A, which could help prevent dry eyes, night blindness and reduce the risk of eye infections. 18 Foods That Pack More Potassium Than a Banana, How to Make That Sweet Potato Toast Youve Been Seeing Everywhere on Instagram, 14 Healthy Foods That Are High in Potassium, The 8 Most Affordable Meal Delivery Services in 2022. The Sweet Potato. . Red potatoes are particularly healthy because of the thin, nutrient filled skins, which are loaded with fiber, B vitamins, iron and potassium. They meet your daily needs on a, In fact, Russet potatoes actually fall within the USDA Guidelines recommended daily intake requirements for protein (between 10-35% of daily calories) on a. Some popular ways to enjoy sweet potatoes include: Preparing sweet potatoes with a little fat such as coconut oil, olive oil, or avocado can help boost the absorption of beta-carotene since its a fat-soluble nutrient (41, 42). Purple sweet potato is rich in antioxidants A brief look at the antioxidant content of purple sweet potato shows just how healthy it is. Of course, this minimal amount of fat can be very easy to include. Preheat the oven to 350F. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. A lot of people are. Sweet potatoes have a nutritional profile that makes them powerful allies in preventing disease and supporting overall health. Regular potatoes are a little higher in potassium, vitamin C, and iron than sweet potatoes. Carotenoids may be beneficial in enhancing your immune system and contribute to eye health. Our website services, content, and products are for informational purposes only. They have a slightly sweet taste and are fairly firm inside. Calculating nutrient density allows to see just how many nutrients are coming along for the ride. Sweet potatoes are very easy to add to your diet. Studies have compared the antioxidant content of white, cream, and purple-fleshed sweet potatoes. Sweet potatoes may have a variety of benefits, including improved blood sugar regulation and reduced oxidative damage. Sweet Potato Falafel The Spruce / Diana Chistruga These sweet potato falafel are a beautiful orange color with a crisp exterior and almost creamy interior. Purple flesh: These potatoes have a buff-colored skin and include the Okinawan sweet potato. A healthy diet constitutes a balance that contains all of these. Purple potatoes have the highest antioxidant activity (14, 51). Salt also helps to really bring out their sweetness by contrast. Sweet Potatoes May Help Fight Inflammation. Advertising on our site helps support our mission. A medium-sized sweet potato holds 2 grams of protein, making it a poor protein source. The content of vitamin A and beta carotene in purple sweet potato is high. A high intake of insoluble fibers has been associated with health benefits, such as a reduced risk of diabetes and improved gut health (17, 18, 19, 20, 21). Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong (10, 11). Fitness, health and wellness tips sent to you weekly. Potato, potahto. Fiber helps keep you feeling full and makes it easy to consume fewer calories. Cleveland Clinic is a non-profit academic medical center. Only 3% of Americans get enough of the essential mineral potassium. NUTRITION - Data from Whole Foods. When you think of potatoes, you usually dont think of protein. So, how should you cook potatoes or sweet potatoes to get the most benefit? The sweet potato had the lowest vitamin profile, as well as the largest sodium-to-potassium ratio. Here are 6 surprising health benefits of sweet, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. Soluble fibers, such as pectin, may increase fullness, decrease food intake, and reduce blood sugar spikes by slowing your digestion of sugars and starches (15, 16). According to an article on Livestrong.com, "the purple varieties contain the most antioxidants, and the white-fleshed varieties contain the least of these beneficial nutrients." But since purple sweet potatoes are hard to track down in the States, between the white and orange sweet potatoes, the orange . Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). 1. Studies indicate that sweet potatoes potent antioxidants may reduce your risk of cancer. Better to flavor your tuber with fresh herbs or low-fat yogurt. Theyre also high in antioxidants that protect your body from free radical damage and chronic disease. Sweet potatoes contain sporamins, unique proteins that account for more than 80% of their total protein content (14). 1) Red Potatoes: "Red potatoes contain the highest levels of vitamins, minerals and healthy phytochemicals," Friedman explains. Remove flesh from sweet potato, discard skin and mash in a large bowl. Deep-hued varieties, such as purple, deep orange, and red sweet potatoes, score the highest (1, 29, 30). It is a good source of fiber, manganese, and vitamins A, C, and B6. However, human studies are needed. However, studies have yet to test these effects in humans. Where does your favorite fall on the list? Sweet potatoes contain 112 calories, 4 grams of fiber and 106% of your daily requirement for vitamin A. (This prevents them from bursting out of their skin while being cooked). Use a sharp knife to cut around the stem of the sweet potato. Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carb option for most people. Below is a summary list for the top ten sweet potato items ranked by the amount or level of cholesterol in 100g. They are high in many nutrients, and taste delicious. Summary Sweet potatoes are a versatile root vegetable that can be prepared in many ways. This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Your body converts the beta carotene into off-the-charts levels of vitamin A. This will help make them easier to cut and cook. Add a dash of salt to a saucepan full of water and bring it to a boil. Lutein and zeaxanthin may be helpful in improving pigment density in your macula and neutralizing damaging free radicals. Like other whole plant foods, sweet potatoes contain a number of plant compounds that may affect your health. Orange-fleshed sweet potatoes are a great source of beta-carotene, which the body converts to vitamin A, a powerful antioxidant that helps fight inflammation by diminishing free radical damage. 280mg potassium. Plus, red potatoes have a higher sugar-to-fiber ratio, macronutrient balance, and phytochemicals. 67kcal / 285kj. The flesh is dryer in texture and tastes starchier than other types. In addition to being a potent antioxidant, anthocyanins may possess anti-inflammatory, anti-microbial effects, in addition to helping to protect against obesity, diabetes, cardiovascular disease and cancer, according to a study published in Food and Nutrition Research in August 2017. This article compares sweet potato and, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. The other potatoes also provide good levels of these minerals, and in general the healthiest potatoes provide a good amount of B-vitamins (except vitamin B12, found mostly in animal-derived products). Lets start with this basic fact: Potatoes and sweet potatoes bring a lot to the table when it comes to nutrition, says Czerwony. Many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice. An amino acid in sweet potato may be beneficial for helping you relax. Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. As vitamin A plays an important role in your body, deficiency in this essential nutrient is a major public health issue in many developing countries (40). Healthiest Potatoes: 4 Varieties Ranked by Nutrient Density, To find the healthiest potato, we analyzed in-depth the nutrient content of the four varieties found in the, The Healthiest Potatoes are Nutrient Dense, See why we analyze ratios in this way in our post on, The Healthiest Potato by Nutrient Density, Although they have a very similar nutrient breakdown, the. Data from five long-running cohort studies including over 1 million participants found that the beta-carotene found in sweet potatoes was associated with a 15-percent reduced risk of ALS. Advertising on our site helps support our mission. flesh: These types of sweet potatoes normally have rose or reddish colored skin. Regular potatoes may be more filling but may also harbor glycoalkaloids, compounds that can be harmful in large amounts (37, 38). Here are 6 surprising health benefits of sweet potatoes. Potatoes are part of the nightshade family, while sweet potatoes belong to the morning glory clan. All the goodness in those spuds doesnt cancel out the negatives that come with a dip in a deep fryer, for instance. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Sweet Potatoes 101: Nutrition Facts and Health Benefits. See a snapshot of our analysis comparing the protein density of each potato, or use our interactive chart, here. Also good for skin and bone health. It is considered a superfood, provides several health benefits, and can be eaten in moderation by diabetics. Find sweet potato toast recipes that feature everything from avocado to nut butter. And its true that you can find higher concentrations of protein in other foods. Sweet potatoes with purple flesh are richer in anthocyanins. We analyze the fiber and sugar content, both separately and as the ratio of the two. Managing Our Cholesterol Level. If you are concerned about maintaining proper vision, it's good to know that a sweet potato contains an abundance of an important nutrient vitamin A known for its role in eye health. One sweet potato provides far more than 100% of your recommended daily. They're high in fiber and antioxidants, which protect your body from free radical damage and promote a. If we can reduce our amount of free radical damage, we may also be able to lower our risk of life . You consume calories to satisfy your bodys energy demands. Here are 18 foods that pack. Therefore, eating antioxidant-rich foods is good for your health (6, 7). Fiber-rich diets containing 2033 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14). That's a lot of benefits! One medium sweet potato boasts an impressive nutrition profile: 103 calories 2 g protein 0 g total fat 24 g carbs 4 g fiber 7 g sugar 43 mg calcium 62. And we analyze the sodium-to-potassium (plus calcium) ratio too. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. This means that they can increase your blood sugar levels more dramatically than other varieties of sweet potatoes. Sweet Potato Fries vs. French Fries: Which Is Healthier? The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are (5): A medium-sized sweet potato (boiled without the skin) contains 27 grams of carbs. One of the best ways to combat hunger during calorie suppression is to add satiating nutrients to your meals. The red blood cell production is stimulated by the iron in the sweet potatoes. Oxidative damage to cells is often associated with increased risk of cancer, which occurs when cells divide uncontrollably. Anthocyanin - a type of antioxidant - is found in large amounts in purple sweet potatoes and thought to help boost brain function. Sweet potatoes are associated with multiple benefits (39). On the other hand, non-viscous, insoluble fibers dont absorb water and add bulk (9). They are all comparable in nutrition, so it really comes down to your personal preference for taste, texture and how you want to use them in your favorite recipe. Sweet potatoes are a truly excellent source of fiber, but when we peel the skin off, we dramatically reduce the amount. Too much sodium can be a risk factor for developing hypertension if not balanced out with hypotensive minerals like potassium and calcium. Orange sweet potatoes are higher on the glycemic index. Sweet potatoes are a good source of dietary fiber, vitamin C, and potassium. Behind their colorful interior, all sweet potatoes are chock-full of nutrients, but they differ in their antioxidant content, depending on the type. Eating sweet potato regularly can prevent us from osteoporosis. Sweet potatoes are healthier than plain potatoes, but if you're going to choose the latter, seek out those with blue or purple flesh. Both are considered root vegetables, meaning the part of the plant you eat grows beneath the soil. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 . Vitamin C. Surprised by this? Doing this will make it easier to remove the skin and make it easier to eat. Although most types of sweet potatoes have a similar vitamin and mineral content, an outstanding difference is their phytonutrient profile. Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Summary Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health. All Rights Reserved. Studies have compared the antioxidant content of white, cream and purple-fleshed sweet potatoes. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. At the dinner table, though, theyre often viewed as side-dish siblings right down to the rivalry over which one is more nutritious. Place on the prepared baking sheet and drizzle with . Whichever type of sweet potato you eat, be sure to limit your quantity. Sweet potatoes are likely healthier than regular potatoes. Healthy ways to eat sweet potatoes Boiled sweet potatoes are great served like mashed potatoes with a bit of milk and a little olive oil. And beta-carotene that has been converted into vitamn A provides 200% of the body's . Regulation of Blood Pressure One cup of sweet potato baked in. Vitamin B6. Combine the tuber with avocado (remember, those healthy fats will make the vitamin A better absorbed), and eggs for added protein and you've got . Notably, sweet potatoes sometimes have a lower GI and boast higher amounts of both sugar and fiber. Most of the carbs come from starch, followed by fiber. Purple sweet potatoes have a creamy texture and delicate, sweeter taste than their Sweet potatoes are a great source of fiber, potassium, and vitamin C. They're also a healthy snack option if you want to lose weight or keep your weight off. Leaving the skins on the potatoes provides extra fiber. With more than enough vitamin A to cover your daily recommended value, sweet potatoes are also great for supporting your immune system and maintaining healthy vision. After taking all these factors into account we ranked all four varieties from the USDA Food Database. Policy. Potatoes are incredibly popular worldwide, but they've managed to stir up some controversy. Chan: "The Nutrition Source: Vitamin A", Annals of Neurology : "Intakes of Vitamin C and Carotenoids and Risk of Amyotrophic Lateral Sclerosis: Pooled Results from 5 Cohort Studies", Food and Nutrition Research: "Anthocyanidins and Anthocyanins: Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits", Preventive Nutrition and Food Science: "Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.)", Academy of Nutrition and Dietetics: "5 Top Foods for Eye Health", Current Developments in Nutrition: "Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study", Harvard Health: "Top Foods to Help Protect your Vision", Food & Nutrition Research: "The Influences of Purple Sweet Potato Anthocyanin on the Growth Characteristics of Human Retinal Pigment Epithelial Cells", Nutrients: "The Role of Magnesium in Neurological Disorders", MMW Fortschritte Der Medizin: "Long-Term HRV Analysis Shows Stress Reduction by Magnesium Intake", Nutrients: "Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis". Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38). The content of beta-carotene in purple yams will be converted into vitamin A in our body. The intensity of the yellow or orange color of the sweet potato is directly linked to its beta carotene content (41). Place sweet potatoes in air fryer basket, making sure they are not touching. Everyone loves the sweet, caramelized flavor of a sweet potato, and its health benefits make this spud a spectacular addition to your diet. Different varieties of sweet potatoes have different flavors, sizes, shapes, textures and firmness, but they basically all feature one of three flesh colors: All varieties of sweet potatoes are a healthy source of complex carbohydrates which provide your body with energy needed for the proper functioning of cells, including your brain. Notably, boiling seems to be associated with lower GI values than baking, frying, or roasting (7). These phytochemicals are researched for their potential role in human health and disease prevention. Despite being relatively low in protein, sweet potatoes are an important source of this macronutrient in many developing countries (14, 23). These include (12, 31, 32): Notably, the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. "Orange-fleshed sweet potatoes are one of nature's unsurpassed sources of beta-carotene, which is needed for healthy skin and mucous membranes, our immune system, good eye health and vision," Friedman continues. They can also help to lower blood sugar levels in people with diabetes. Potatoes and sweet potatoes are a diet staple around the world, says Czerwony. This root vegetable may have several health benefits, such as improved blood sugar regulation and vitamin A levels. Sweet potatoes are mainly composed of carbs. Specifically, "when comparing a sweet potato vs a white potato, the sweet contains more fiber, vitamin A, vitamin B6, and calcium when compared with a white potato of the same quantity (assuming the skin of both potatoes are consumed)," says Manaker. The sporamins are produced to facilitate healing whenever the plant is subjected to physical damage. The fiber and antioxidant content of sweet potatoes is great for digestive health. In a small bowl, combine the salt, garlic powder, and cornstarch. Boiling may theoretically be best, but sweet potatoes are so incredibly healthy that the actual best way to prepare them is whichever way will get you to eat the most of them! Fat A white potato and a sweet potato contain 4.2 g of fat. Thats bad news given the amount of French fries and potato chips in many diets. Healthline Media does not provide medical advice, diagnosis, or treatment. Cleveland Clinic 1995-2022. Healthline Media does not provide medical advice, diagnosis, or treatment. A 2017 study even found that eating fried potatoes twice a week increased your risk of death. Far from being a fattening food, sweet potatoes can even help you lose weight. Summary Animal studies have shown that sweet potatoes may improve brain health by reducing inflammation and preventing mental decline. Sweet potatoes contain two types of fiber: soluble and insoluble (8). Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes (25, 26). Studies have found that these promote the growth of good bacteria in the gut, supporting bowel movements and preventing conditions like constipation and Irritable Bowel Syndrome (IBS). 1. And although most of them do not have recommended dietary intake references or have definitive data regarding their precise health benefits, the research is starting to pile on in their favor. Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers. The healthiest potatoes have a closer alignment with recommended macronutrient recommendations. Boiled sweet potatoes are the healthiest preparation that's been studied. Caiapo, a type of sweet potato with white skin and flesh, may improve symptoms in people with type 2 diabetes. All rights reserved. See the snapshot of our analysis of the best potatoes for weight loss below, or use our interactive chart, The Healthiest Potatoes have More Phytochemicals, Red potatoes contain the most of all three phytochemicals examined. Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or foil. Theres also plenty of arguing over which spud is yummier, of course. SUMMARY Sweet potatoes may have. 6.7g sugar. Nevertheless, potatoes do possess some protein. However, they are considered fairly high in substances called oxalates, which may increase your risk of kidney stones (52). Given the relatively high GI of sweet potatoes, large amounts in a single meal may be unsuitable for people with type 2 diabetes.

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