Sweet potatoes are a nutritional powerhouse. With their vibrant orange flesh, sweet potatoes are loaded with beneficial nutrients like vitamins A and C, potassium, and fiber. But what about the skins? Are the skins of sweet potatoes just as healthy and nutritious as the flesh?
Nutritional Value of Sweet Potato Skins
The skins of sweet potatoes are completely edible and make up a substantial portion of the vegetable. Although the skins are thinner and contain less flesh than the interior, they still harbor many important nutrients.
Here is an overview of the nutrition found in a typical 100 gram serving of baked sweet potato skins:
| Nutrient | Amount |
|---|---|
| Calories | 93 |
| Carbs | 21.5 grams |
| Fiber | 3.3 grams |
| Vitamin A | 861 mcg RAE (96% DV) |
| Vitamin C | 3.6 mg (4% DV) |
| Potassium | 348 mg (8% DV) |
As you can see, sweet potato skins are a good source of important nutrients. The fiber and vitamin A contents are particularly impressive.
Sweet potato skins contain slightly more fiber than the flesh. Fiber helps promote fullness, gut health, and healthy cholesterol levels.
The skins are absolutely packed with vitamin A thanks to their orange pigment. Vitamin A supports immune function, vision, and cellular communication.
Sweet potato skins also provide a decent amount of potassium, an essential mineral that helps control blood pressure.
Antioxidants in Sweet Potato Skins
In addition to vitamins and minerals, sweet potato skins are rich in antioxidants. Antioxidants are plant compounds that help fight cellular damage by neutralizing harmful free radicals.
Some of the main antioxidants in sweet potato skins include:
- Anthocyanins: These antioxidants give the skins their purple hue and have anti-inflammatory and anti-cancer effects.
- Chlorogenic acid: An antioxidant that may lower blood pressure.
- Caffeic acid: This has antioxidant, anti-inflammatory, and antimicrobial properties.
- Coumaric acid: This antioxidant is linked to reduced risk of stomach, lung, and thyroid cancers.
Research shows the concentration of antioxidants like anthocyanins is significantly higher in the skins compared to the flesh. The rich supply of antioxidants in the skins can help fight disease and preserve health.
Downsides of Consuming the Skins
For most people, consuming sweet potato skins is perfectly healthy. However, there are a few potential downsides to keep in mind.
First, sweet potato skins have a tougher, chewier texture than the flesh. Some people find them unappealing to eat if not prepared properly.
Additionally, the skins can sometimes harbor dirt, bacteria, and pesticide residue. Thorough washing helps minimize this risk but cannot completely remove it.
Finally, while rare, oral allergy syndrome can sometimes occur in people who are allergic to latex or other foods like peaches or apples. This can trigger itching, tingling, or swelling of the lips, mouth, and throat after eating sweet potato skins.
Ways to Prepare and Eat the Skins
When properly prepared, sweet potato skins can be enjoyed just like the flesh.
Here are some tips for preparing sweet potato skins:
- Wash thoroughly. Scrub skins under running water while brushing with a vegetable brush.
- Avoid over-peeling. Peeling too much of the skin off removes nutrients.
- Bake, roast, or fry. Cooking makes the skins crispy and delicious.
- Season well. Spices, herbs, oil, and sauces can improve flavor.
- Use in recipes. Try adding skins to soups, stews, tacos, sandwiches, salads, and baked goods.
- Puree. Blend cooked skins into smoothies, hummus, or sauces.
Here are some specific ways you can enjoy sweet potato skins:
Baked Sweet Potato Fries
Cut sweet potatoes into wedges, fry shapes, or steak fries. Toss with oil, seasonings, and bake at 400°F for 25-35 minutes until crispy.
Sweet Potato Skin Nachos
Chop skins into chip shapes, toss with oil, and bake until crispy. Top with cheese, beans, salsa, guacamole, and cilantro.
Loaded Sweet Potato Skins
Bake whole sweet potatoes, then slice open and scoop out some flesh. Top skins with cheese, bacon, green onion, and sour cream. Bake 5 more minutes to melt cheese.
Sweet Potato Skin Soup
Saute chopped skins in oil or broth. Add vegetables and seasonings and simmer until tender. Blend into a creamy soup.
Candied Sweet Potato Skins
Boil or steam skins until just tender. Toss in brown sugar, butter, and spices and bake at 350°F for 20 minutes until glazed.
Should You Peel Sweet Potatoes?
Since sweet potato skins are nutritious and delicious, peeling is often unnecessary. However, reasons you may want to peel sweet potatoes include:
- Reducing dirt and bacteria
- Achieving a smoother texture
- Removing digested spots or blemishes
- Removing pesticide residue
- Accommodating oral allergy syndrome
- Suiting recipe instructions
If you do peel, try to remove just a thin layer so some of the skin’s nutrients remain. You can also save peels and incorporate them into recipes later.
Are the Skins Healthier Than the Flesh?
Given their impressive nutrition profile, are sweet potato skins healthier than the orange flesh?
Research has not found the skins to be considerably healthier than the flesh overall. Both parts of the vegetable offer their own health perks.
However, the skins do have some advantages:
- Higher in fiber
- More dense with antioxidant pigments like anthocyanins
- May have more mineral content in some varieties
The flesh is advantageous because it has a more appealing texture, milder flavor, higher moisture content, and more overall usable volume.
For optimal nutrition and enjoyment, it’s best to consume both the flesh and skins together.
Selecting Sweet Potatoes with Healthy Skins
When selecting sweet potatoes at the store, choose specimens with vibrant, intact skins to maximize nutrients:
- Avoid soft, wrinkled, or moldy skins
- Select smooth, vibrant, uniformly colored skins
- Purple varieties have the highest antioxidant levels
- Look for organic to minimize pesticide residues
- Medium or small-sized sweet potatoes tend to taste better
Cooking Tips for Sweet Potato Skins
Here are some tips for cooking sweet potato skins:
- Bake or roast: Baking whole or chopped sweet potatoes at 350-400°F caramelizes the sugars.
- Pan fry: Frying in a bit of oil crisps the skins nicely.
- Microwave: Poking skins with a fork prevents exploding. Cook 5-10 minutes.
- Boil or steam: This softens the skins. Avoid overcooking.
- Air fry: Spray skins with oil and air fry at 370°F for 15-20 minutes.
- Season: Salt, pepper, oil, spices, and herbs amp up flavor.
- Combine methods: Boil first to soften, then bake or fry to crisp skins.
Storing Sweet Potatoes with Skins
Proper storage retains the nutrients in sweet potato skins:
- Store whole, unwashed sweet potatoes. Washing removes the natural protective coating.
- Keep in a cool, dark place like the pantry. Temperatures above 55°F can shorten shelf life.
- Do not refrigerate raw sweet potatoes. The cold damages the starch and texture.
- Consume within 1-3 weeks for best quality and freshness.
- Cooked sweet potatoes keep 4-5 days refrigerated.
- Frozen cooked sweet potatoes last 8-12 months. The skins will soften.
Health Benefits of Sweet Potato Skins
Here’s a summary of the many health benefits provided by sweet potato skins:
- Fiber: Promotes gut health, aids digestion, improves cholesterol, and boosts heart health.
- Vitamin A: Supports immune function, eyesight, cell growth, and development.
- Potassium: Important for blood pressure control, fluid balance, nerve signaling, and muscles.
- Antioxidants: Help prevent disease and protect cells against damage from things like UV exposure, toxins, and pollution.
- Phytochemicals: Plant compounds like chlorogenic acid and caffeic acid have anticancer and anti-inflammatory activities.
- Low calorie: Only 93 calories per 100 grams, so skins can help with weight management.
Risks of Eating Sweet Potato Skins
Overall, consuming sweet potato skins is very healthy and safe. But there are a few potential risks including:
- Pesticide exposure if not organic.
- Trace heavy metals found in soils.
- Oral allergy syndrome in those allergic to latex.
- Choking hazard for children or those with swallowing disorders.
- Higher fiber content can cause gas or bloating.
- Eating dirt if not washed properly.
However, these risks are low. Peeling and thoroughly cooking the potatoes helps reduce risks even further.
Conclusion
Sweet potato skins are not only edible but highly nutritious and delicious. The skins contain fiber, vitamin A, potassium, antioxidants, and beneficial plant compounds.
When properly washed and prepared, the skins make an excellent addition to any sweet potato dish. They can be baked, roasted, fried, pureed, and more.
Choose organic sweet potatoes with vibrant, intact skins to maximize nutrients. Store whole, dry, unwashed potatoes in a cool place and consume within a few weeks.
Overall, sweet potato skins provide great health benefits and flavor. Enjoying both the skins and flesh provides the optimal nutritional profile.
