CLAIM:
Sweet potatoes are rich in fibre, antioxidants, and beta-carotene, which may help support healthy cholesterol, blood sugar, and digestion when eaten with the skin and paired with a source of fat. Boiling and refrigerating them can lower their glycemic index, making them safer for people with diabetes.
FACT:
Sweet potatoes are rich in fibre and resistant starch, which may help support digestion, modest cholesterol lowering, and better blood sugar control, especially when boiled and cooled. However, most evidence comes from small or animal studies, and experts say benefits depend on preparation, portion size, and moderation rather than treating sweet potatoes as a standalone “superfood.”
Sweet potatoes, often called Shakarkand in India, are usually boiled, baked, roasted, mashed, or even fried into chips and fries. But ever thought this humble root vegetable might turn out to be a ‘superfood’ for managing cholesterol, diabetes, and constipation?
In a viral reel, posted by Dietitian Shweta J Panchal, who has 388k followers on Instagram, she explains how sweet potatoes can support overall health when consumed the right way.
In the reel, she says, “Sweet potato will manage all your cholesterol, sugar, and constipation, but only if you eat it this way. Have it with the skin. About 30% of the fibre is present in the skin, which helps manage your LDL levels.”
Panchal adds that sweet potatoes are rich in antioxidants, which help fight reactive oxygen species in the body. For people with diabetes, she advises boiling the sweet potato and then refrigerating it for 6–8 hours. This process, known as starch gelatinisation, lowers the glycemic index to around 40, making it safer for blood sugar management.
She also highlights the importance of fats for nutrient absorption. “Sweet potatoes contain a lot of beta-carotene, but your body can absorb it only if you have it with a source of fat. You can mix it with olive oil, coconut oil, ghee, or even spread some nut butter or nut powder on it for better absorption,” Panchal explains.
Can sweet potatoes help manage cholesterol, diabetes, and constipation?
Several studies suggest that sweet potatoes may support blood sugar control and digestive health, though the evidence remains limited.
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A 2008 human study reported that an extract of white-skinned sweet potato improved insulin sensitivity in people with type 2 diabetes. Earlier findings from an animal study showed that laboratory rats consuming white-skinned sweet potato for eight weeks experienced reduced insulin resistance, with effects comparable to those seen in rats given the insulin-sensitising drug troglitazone. However, more studies in humans are necessary to confirm these benefits.
Dietary fibre appears to be another key mechanism. Multiple studies have found that higher fibre intake is associated with a lower risk of type 2 diabetes. A 124-gram serving of mashed sweet potato (about half a cup) provides roughly 2.5 grams of fibre. According to the 2015–2020 Dietary Guidelines for Americans, adults should consume 22.4–33.6 grams of fibre daily, depending on age and sex.
The fibre content of sweet potatoes may also aid digestive health. Fibre increases stool bulk, helps prevent constipation, and supports regular bowel movements. High-fibre diets have also been linked to a reduced risk of colorectal cancer.
A 2022 systematic review assessed 22 human intervention trials examining the nutritional and health effects of sweet potato consumption in both healthy individuals and people with chronic conditions. The studies evaluated outcomes related to vitamin A status, glycaemic markers, anthropometric measures, liver biomarkers, blood pressure, iron absorption, constipation, nitrogen balance, and sex hormones. The review reported that “sweet potato consumption appears to improve vitamin A status, blood glucose levels, blood pressure, iron absorption, constipation, liver function and nitrogen balance.”
The review further explained how the nutritional profile of sweet potatoes may underpin these observed effects. According to the authors, “the nutrient composition of sweet potato is associated with faecal bulkiness, a healthy cholesterol profile, insulin sensitivity and gut microbiota diversity.” The review also highlighted the role of resistant starch, noting that it “can reduce total cholesterol (TC) and low-density lipoprotein cholesterol levels (LDL-C).”
In addition, the authors pointed out that sweet potatoes are nutritionally dense, being “high in minerals such as calcium, potassium, copper and iron, vitamins including A, B and C, bioactive compounds like anthocyanins and beta-carotene, and dietary fibre,” while remaining “low in fat (less than 1%) and protein (less than 5%).” These combined properties, the review suggested, may contribute to improved metabolic and digestive outcomes.
However, the authors noted that “the evidence base is limited,” and that long-term, well-designed randomised controlled trials are needed to establish causal relationships.
What experts recommend
Dr Rajiv Kovil, Head of Diabetology and Weight Loss Expert at Zandra Healthcare, says that the claim about boiling and refrigerating sweet potatoes lowering their glycaemic index is largely correct, but not unique to sweet potatoes.
According to him, “Any carbohydrate that is cooked and then refrigerated shows an increase in resistant starch. This is not specific to sweet potatoes; it applies to rice, potatoes, and other starchy foods as well.” Resistant starch resists digestion in the small intestine and reaches the colon, where it acts like a prebiotic and supports gut health.
Dr Kovil explains that sweet potatoes do have certain advantages over white potatoes. “If you compare sweet potatoes with white potatoes, sweet potatoes are better. They have relatively lower glycaemic index and higher fibre content,” he says. However, he cautions that the portion size and cooking method matter significantly, especially for people with diabetes.
On blood sugar control, digestion, and cholesterol, Dr Kovil notes that while fibre does play a role, the scientific evidence is still evolving. “Fibre - both soluble and insoluble, helps bind bile acids and cholesterol in the gut, which can have some effect on LDL cholesterol,” he explains. That said, he stresses that “most of this evidence comes from animal studies, and we do not have long-term, robust human clinical trials.”
He adds that while sweet potatoes contain antioxidants like beta-carotene, there is no strong evidence yet to show they protect against long-term conditions such as atherosclerosis. “Atherosclerosis is a 10–15-year inflammatory process, and we don’t have studies showing sweet potatoes prevent it,” he says.
On constipation, Dr Kovil agrees that sweet potatoes can help. “Anything high in fibre adds bulk to stool and promotes regular bowel movements, so yes, it can relieve constipation,” he notes.
Addressing whether sweet potatoes are safe for people with diabetes, Dr Kovil emphasises moderation. “They can be consumed in mild to moderate amounts. Even though the glycaemic index is lower than white potatoes, if the quantity increases, the glycaemic load goes up,” he explains.
Echoing the importance of preparation and portion control, Rajeshwari Panda, Head of the Dietetics Department at Medicover Hospital, Mumbai, says sweet potatoes do have nutritional benefits, but how they are eaten matters.
Addressing gut health, Panda highlighted the role of fibre, particularly in the peel. “In many fruits and vegetables, most of the fibre is present in the skin, and sweet potato is no different,” she said. According to her, fibre supports digestion not only by increasing stool bulk but also by nourishing beneficial gut bacteria. “Fibre acts as food for good bacteria in the gut. It helps them grow, and that eventually supports digestion,” she explained.
Panda also spoke about the vitamin A content of sweet potatoes, noting that beta-carotene is a fat-soluble nutrient. “Consuming sweet potatoes with a small amount of fat, such as olive oil or ghee, can help improve beta-carotene absorption,” she said, while cautioning that this does not justify excessive consumption.
She added that although robust human studies on this mechanism are limited, the benefit is commonly observed in clinical practice. “We do see this working clinically, but larger, well-designed human studies are still needed to establish it conclusively,” Panda said.
On preparation, Panda recommended keeping processing minimal. “Boiling is one of the best ways to consume sweet potatoes. They can also be lightly pan-fried after boiling, but with very little oil and salt,” she said, adding that the peel should not be removed. “Chewing the skin properly is important, as digestion begins in the mouth. It helps the digestive process overall.”
For people without diabetes, Panda said refrigeration is optional. However, for those managing blood sugar levels, “cooling the cooked sweet potato for several hours before consumption can help further lower its glycaemic impact.”
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.