Here’s why you shouldn’t peel a sweet potato before eating it | Health News

Do you peel sweet potatoes before eating it? The skin of a sweet potato is like nature’s very own protective armour. Not only does it keep the flesh mo and fresh, it’s also packed with essential nutrients that often go to waste when peeled. reached out to holic health and wellness coach Isha Lall to understand the nutritional benefits of consuming sweet potato skin.
Health benefits
Prebiotics and Fibre-Rich: Sweet potato peels are loaded with dietary fibre, which help in feeding our gut bacteria, aids digestion, and keeps us full for longer. A medium sweet potato with skin has nearly twice the fibre compared to one that’s peeled.
Antioxidant: The skin is rich in antioxidants, such as phenolic compounds and flavonoids, which help fight free radicals. Hence, reducing inflammation and supporting overall health.
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Vitamin Boost: The peels contain higher levels of vitamins C and E compared to the flesh, which help support skin health and immunity.
Mineral Power: The peels contribute essential minerals like potassium, magnesium, and manganese—important for heart health and muscle function.
If you enjoy them and they are part of a balanced diet, there’s no harm in eating sweet potatoes regularly (Source: Getty Images/Thinkstock)
How to incorporate sweet potato skin into your diet?
If eating the skin feels unfamiliar or unappetising, here are a few ways to add it to your meals:
1. Roasted Sweet Potato Wedges: Toss whole sweet potato wedges with olive oil, paprika, and rosemary. Roast them until crispy, and you won’t even notice the peels—they add a delightful crunch!Story continues below this ad
2. Soup Additions: Chop sweet potatoes with the skin on into small cubes for soups and stews. The peels add texture and enhance the nutrient profile.
3. Sweet Potato Nut Butter: For a creamy butter with an earthy kick, steam sweet potatoes with their skin on and blend them with almond butter, cinnamon, and dates. Your sweet nut butter is ready.
4. Skin Chips: Slice sweet potatoes thinly and roast or bake them with a drizzle of olive oil and spices to create healthy chips.

keeping the skin on, Lall mentioned that you’re not just benefiting your health but also the planet. “Peeling contributes to food waste—studies estimate that up to 20 per cent of a sweet potato’s nutritional value is discarded with its peel. Sweet potato skin isn’t just edible—it’s a nutrient-packed winter superfood super rich in magnesium and Vit C. Incorporating it into your diet can improve your gut health, immunity, and overall well-being,” she said.