Nutritionist advises cooking sweet potatoes with the skin on

Nutrition experts recommend cooking sweet potatoes with the skin on, since the peel is one of the most nutrient-rich parts of the vegetable. The advice appears in “Real Simple”, a lifestyle and nutrition publication, which cites registered dietitian Amy Shapiro. Sweet potatoes are baked, made into fries instead of regular potatoes, added to salads and used in casseroles, yet many people habitually peel them first.

Fibre

A medium-sized sweet potato contains about five grams of fibre, and a large share of it is in the skin. Fibre helps maintain normal digestion, promotes a feeling of fullness and can help regulate blood sugar fluctuations. It is also important for the health of the gut microbiota.

Antioxidants

The skin also contains antioxidants, which help protect the body's cells from oxidative stress. It includes compounds such as chlorogenic acid, whose antioxidant properties are being studied. Oxidative stress is linked to inflammation and the development of various chronic diseases. Eating a single food does not guarantee protection against illness, but a varied diet rich in vegetables can help support long-term health.

Minerals

Sweet potatoes contain potassium, which is needed for normal blood pressure, muscle function and the nervous system. Part of the potassium and other minerals is found in the skin and just beneath it, so peeling the vegetable can mean losing some of these nutrients.

How to prepare

Sweet potato skin is edible if the vegetable is fresh and properly washed. Before cooking, it should be rinsed thoroughly under running water and scrubbed with a vegetable brush to remove soil and dirt. If a potato has soft or damaged spots, an unpleasant smell or other signs of spoilage, it is better not to eat it. The skin can be left on when baking whole potatoes, cutting wedges or making casseroles. This approach also helps reduce food waste.