11 Health Benefits of Sweet Potatoes (Shakarkandi) That Can Help You Manage Diabetes, Weight Gain & Inflammation Easily!

Post-office or just a normal day at home, you pop open a snack packet, crunch, munch — gone in seconds. Yikes. And five minutes later? Hunger strikes again. 

The real struggle isn’t eating; it’s eating smart. 

So, here come sweet potatoes, a.k.a shakarkandi. After watching reels and shorts, you must have wondered, why is sweet potato a superfood? Isn’t that like really sweet and really like…a potato? How does that make it healthy? 

For starters, this gives you the energy that makes even Glucon D shy, curbs sugar crashes, and, best of all, keeps cravings in check. The health benefits of sweet potatoes include weight loss, diabetes management, digestion improvement, and inflammation reduction (obviously, there’s more!), all without tasting like cardboard. And guess what? They’re naturally sweet, so you don’t feel like you’re eating "diet food." 

The benefits of eating sweet potatoes come wrapped in a fibre-rich, antioxidant-loaded package that your gut and metabolism will thank you for. But how do they actually work inside your body? And are they better than regular potatoes? Let’s dig in.

Table Of Contents 

1. Are Sweet Potatoes Good For Health? 11 Health Benefits Of Sweet Potatoes 
2. What If I Eat Sweet Potato Every Day? 
3. Is Sweet Potato High In Sugar? 
4. Nutritional Value Of Sweet Potatoes 
5. The Final Say 
6. FAQs
7. References 
    

Are Sweet Potatoes Good For Health? 11 Health Benefits Of Sweet Potatoes 

Yes, sweet potatoes are super for your health, no quid pro quo. Let’s check out the health benefits of sweet potatoes:

1. Manages Metabolic Disorders

The humble sweet potato packs a quite punch when it comes to fighting disease in the body and keeping you healthy. Studies have shown that purple and orange-fleshed sweet potatoes are excellent sources of anthocyanins and carotenoids.

According to the research, these flavonoids help sidestep metabolic syndromes like obesity and diabetes by preventing the accumulation of fat in cells and balancing lipid levels in your blood. 

Extracts from sweet potatoes have also been shown to improve insulin sensitivity, lower inflammation and oxidative stress, protect blood vessels from harm, and aid in weight control. 

2. Maintains Gut Health and Function

Among the important health benefits of sweet potatoes is how it keeps a healthy gut by making sure the intestinal barrier function is maintained. This barrier is crucial because it prevents harmful substances from entering the bloodstream. 

Being good food for gut health, they contain a compound called trifostigmanoside I (TS I), which plays a key role in this process. It activates the PKCα/β-ERK1/2 signalling pathway, which increases the production of mucin (MUC2)—a protective gel-like layer in the intestines.

Mucin protects the gut lining from bacteria and toxins while keeping digestion smooth. TS I also strengthens tight junctions, proteins that hold intestinal cells together, preventing leaks that could lead to inflammation and digestive disorders. 

3. Can Prevent Cancer

Sweet potatoes contain powerful anti-cancer compounds, including anthocyanins, flavonoids, and polysaccharides. These compounds work by stopping cancer cells from growing, triggering programmed cell death (apoptosis), and reducing inflammation.

4. Cognitive and Memory Improvement

Sweet potatoes are rich in caffeoylquinic acids and other polyphenols that shield brain cells and enhance memory. Experiments on aging mice have indicated that purple sweet potato extracts improve spatial learning and memory. 

These actions are attributed to sweet potatoes' health benefits in modulating synaptic proteins in the hippocampus and cerebral cortex—two brain regions involved in memory and learning. In addition, sweet potato extracts defend neurons from beta-amyloid plaque damage, which is associated with Alzheimer's disease and dementia.

5. Regulates Blood Sugar Levels

Sweet potatoes are among the best foods with low glycemic index for diabetes. They prevent sugar spikes by releasing it to bloodstream gradually. They are therefore advantageous to diabetics.

It has been demonstrated that caiapo, a white sweet potato extract, improves insulin sensitivity in type 2 diabetes by lowering HbA1c and fasting blood glucose levels. This happens by increasing the absorption of glucose in muscle and fat cells by stimulating GLUT4. 

Because it inhibits enzymes like alpha-glucosidase and alpha-amylase, the chlorogenic acid in sweet potatoes also slows down the digestion of carbohydrates and reduces blood sugar spikes after meals. Anthocyanins and flavonoids also protect pancreatic beta cells by reducing oxidative stress and inflammation maintaining regular insulin synthesis. These compounds combine to give sweet potatoes their anti-diabetic properties.

6. Boosts Immunity

Next on the list of health benefits of sweet potatoes is its ability to boost immunity. Beta-carotene, a precursor to vitamin A and an essential component of the immune system, is abundant in sweet potatoes. In order to prevent infections and preserve the integrity of the mucosal barriers in the digestive, urinary, and respiratory systems, vitamin A is crucial.

Beta-carotene is converted to retinoic acid, which activates T-helper cells (Th1 and Th2), improving immune response against pathogens. Purple sweet potato polysaccharides (PSPPs) enhance macrophage activity, increasing the production of nitric oxide (NO) and cytokines like IL-6 and TNF-α. These molecules help destroy harmful bacteria and viruses. Also, naturally occurring antioxidants like anthocyanins lower inflammation and shield immune cells from oxidative damage.

7. Promotes Heart Health

Sweet potatoes promote cardiovascular health in a number of important ways. Because of their high potassium content, which maintains electrolyte balance, relaxes blood vessels, and balances sodium levels, they aid in blood pressure regulation. 

By binding to bile acids, the soluble fibre in sweet potatoes lowers cholesterol levels by preserving HDL (good cholesterol) and decreasing LDL (bad cholesterol). Furthermore, anthocyanins found in sweet potatoes—particularly purple ones—inhibit blood vessel inflammation, preventing atherosclerosis and lowering the risk of heart disease. 

Last but not least, their high antioxidant content—which includes polyphenols and vitamin C—protects endothelial cells from harm by lowering oxidative stress on the heart and blood vessels.

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8. Improves Liver Health

Sweet potatoes support liver function and prevent damage because of their hepatoprotective properties. By preventing fat synthesis and encouraging fatty acid oxidation, their polyphenols help treat diseases like non-alcoholic fatty liver disease (NAFLD) by lowering the accumulation of liver fat. 

Purple sweet potatoes contain anthocyanins, which shield liver cells from inflammation and oxidative stress by preventing pro-inflammatory cytokine release. Glutathione levels are also boosted by sweet potato extract, strengthening the detoxification and antioxidant mechanisms of the body. Research has proved that purple sweet potato extract lowers the levels of liver enzymes, indicative of better liver function in induced liver damage.

9. Supports Mental Health

Sweet potatoes improve cognitive function, reduce the risk of neurodegenerative diseases, and support mental well-being.

Complex carbohydrates in sweet potatoes provide a steady release of glucose, the brain's primary energy source, preventing mental fatigue, brain fog and improving focus. Tryptophan, an amino acid in sweet potatoes, helps in serotonin production, which regulates mood and reduces symptoms of depression and anxiety.

10. Aids in Weight Management

Is sweet potato good for weight loss? Well, absolutely! They are nutrient-dense, keeping you full for longer while supporting metabolism and fat loss.

Resistant starch and dietary fibre slow down gastric emptying, prolonging satiety and reducing overall calorie intake. Sweet potatoes modulate gut microbiota by increasing the abundance of beneficial bacteria like Bifidobacteria and Akkermansia, which are linked to better metabolism and reduced fat storage.

Chlorogenic acid inhibits lipogenesis (fat formation) by downregulating fatty acid synthase (FAS), leading to reduced fat accumulation. Purple sweet potato anthocyanins activate AMP-activated protein kinase (AMPK), a key enzyme that stimulates fat breakdown (lipolysis) and energy expenditure. A low glycemic index (GI) prevents blood sugar spikes and crashes, reducing cravings and stabilising energy levels.

11. Enhances Skin Health & Anti-Aging

Sweet potatoes are among the best foods for healthy skin as they improve skin hydration, elasticity, and protect against UV damage. Beta-carotene converts to retinol (vitamin A), which promotes collagen production, keeping skin firm and reducing wrinkles. Vitamin C in sweet potatoes stimulates fibroblast activity, enhancing collagen synthesis and skin regeneration.

Anthocyanins inhibit matrix metalloproteinases (MMPs), enzymes that degrade collagen and cause premature ageing. Sweet potato polyphenols protect skin cells from UV-induced DNA damage, reducing sunburn and hyperpigmentation. Anti-inflammatory compounds suppress NF-κB signalling, reducing acne and skin inflammation.

Also Read: 10 Surprising Garlic Milk Benefits For Males And Females — The Ancient Remedy That Has Left the Internet Shocked! 

What If I Eat Sweet Potato Every Day? 

Eating sweet potatoes daily can be highly beneficial, as they provide essential vitamins (A, C, B6), fibre, and antioxidants that support gut health, brain function, and immunity. Their low glycemic index (GI of 44–61) ensures steady blood sugar levels, making them safe even for diabetics. 

However, excessive intake (especially in large servings) may lead to vitamin A toxicity, digestive discomfort, or weight gain due to their carbohydrate content. Moderation is key—1 medium sweet potato (about 130–150g) per day is a balanced choice.

Also Read: 11 Health Benefits of Shallots (Sambhar Onions) You Never Knew Existed—From Plate To Great, An Underrated Superfood You’ll Celebrate 

Is Sweet Potato High In Sugar? 

When compared to processed carbs, sweet potatoes contain moderate amounts of sugar content, even though they contain natural sugars. A medium-sized (130g) sweet potato contains around 4.2 to 5.5g of sugar in the form of mainly sucrose. Despite this, the 3–4 grams of fibre found in sweet potato delays the release of sugar, preventing blood sugar spikes. A better option compared to high-GI foods such as white potatoes (GI ~85), sweet potatoes (GI ~44–61) break down glucose more slowly.

Also Read: 10 Dietitian Approved Fruits Low in Sugar For Diabetes And Fruits To Avoid 

Nutritional Value Of Sweet Potatoes 

Here is a table depicting the nutritional value of sweet potatoes per 100g that attribute to the health benefits of sweet potatoes: 

The Final Say 

All in all, the health benefits of sweet potatoes make them a non-negotiable for anyone looking to eat smarter without giving up on taste. Doesn’t matter if you wish to keep your sugar levels in check, lose weight or just get rid of frequent post-afternoon energy crashes, this root veggie is gonna keep your health strong. So, try sweet potato today, whichever you prefer — roast it, mash it or just add it in a chaat — your body will love you for it!

FAQs

1. What is the healthiest way to eat sweet potatoes?
The best way is to steam, boil, or roast them with minimal seasoning. This preserves nutrients while keeping fat and calorie intake low. Avoid deep-frying, as it adds unnecessary oil.

2. Is sweet potato hot or cold for the body?
Ayurvedically speaking, it's ‘ushna’ (warm) but can be cooling when boiled. It's best enjoyed in winter or after exercise.

3. Does sweet potato reduce belly fat?
Yes! It is rich in fibre, which keeps you full longer and prevents overeating. Its complex carbs help regulate blood sugar, reducing fat storage.

4. Is sweet potato healthier than potato?
Sweet potatoes have more fibre, vitamins, and antioxidants than regular potatoes. Their glycemic index is also low, making them a much better choice for diabetics. 

5. Are there any side effects of eating sweet potatoes?
Due to its fibre content, excessive consumption may lead to digestive issues like bloating or gas. People with kidney problems should also moderate their intake due to its potassium levels.

6. What is the best time to eat sweet potatoes?
Morning or lunch is ideal as they provide sustained energy. Eating them post-workout also helps replenish glycogen stores.

7. Can I eat sweet potato on a no-sugar diet?
Yes! Despite its natural sugars, it has fibre that slows down glucose absorption, making it a healthy carb choice even for no-sugar diets.

8. Can I eat sweet potato at night?
Yes, but in moderation. It helps keep you full, but overeating may cause bloating before bedtime.

9. How to store sweet potatoes?
Keep them in a cool, dry place away from direct sunlight. Avoid refrigerating raw sweet potatoes, as it can alter their texture and taste.
 

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9495970/#:~:text=Sweet%20potato%20is%20considered%20an,memory%20capacity%2C%20metabolic%20disorders%2C%20and 
• https://www.sciencedirect.com/science/article/abs/pii/S096399691630360X?via%3Dihub 
• https://www.truemeds.in/blog/top-health-benefits-of-sweet-potatoes 

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