Sweet potatoes are a popular root vegetable that offer many nutritional benefits. However, some people wonder if the skin of sweet potatoes is difficult to digest. The skin contains fiber, antioxidants, and other nutrients, but it also has compounds called glycoalkaloids that may cause digestive upset in sensitive individuals. This article will analyze the digestibility of sweet potato skin and provide tips for preparing and eating sweet potatoes in a way that optimizes nutrition while minimizing digestive issues.
Nutritional Profile of Sweet Potato Skin
The skin of the sweet potato contains a significant amount of nutrition. According to the United States Department of Agriculture (USDA), a one-inch section of skin from a medium sweet potato contains
| Nutrient | Amount |
|---|---|
| Fiber | 2 grams |
| Vitamin A | 950 IU |
| Vitamin C | 5.4 milligrams |
| Potassium | 71 milligrams |
This shows that sweet potato skin is a worthwhile source of fiber, vitamin A, vitamin C, and potassium. The skin contains about 4-5 times more fiber than the flesh and significantly more antioxidants like vitamin A and vitamin C.
Benefits of Eating Sweet Potato Skin
Here are some of the top benefits that the skin of the sweet potato provides:
– Dietary fiber – The skin is high in fiber, which supports digestive health, gut microbiota, heart health, and stable blood sugar levels. The skin contains both insoluble and soluble fiber.
– Vitamin A – Sweet potato skin is one of the richest sources of beta-carotene, which the body converts into active vitamin A. Vitamin A supports eye health, immune function, growth and development.
– Vitamin C – The skin provides a significant dose of immune-boosting vitamin C, an antioxidant that is also essential for collagen production.
– Potassium – The mineral potassium in sweet potato skins helps regulate fluid balance, muscle contractions, and nerve signaling.
– Phytochemicals – Sweet potato skins contain unique phytochemicals like anthocyanins that act as antioxidants and anti-inflammatories in the body.
– Low calorie – The skin is very low in calories, so it can provide added nutrition without many extra calories.
Overall, the fiber, vitamins, minerals, and phytochemicals in sweet potato skin offer some great health benefits.
Potential Digestive Issues with Sweet Potato Skin
While nutritious overall, the skin of sweet potatoes does contain some compounds that may cause digestive problems in sensitive people if consumed in excess. Here are the main concerns:
– Glycoalkaloids – All potatoes contain glycoalkaloids, which are toxic compounds produced by the plant as a defense mechanism. The levels are generally very low and not a concern for most people. But sweet potato skins have higher concentrations that may cause nausea, cramping, or diarrhea if a lot is eaten.
– Fiber content – While fiber is beneficial for most people, some individuals have sensitivities to high fiber foods. The skin contains significantly more fiber than the flesh, so it provides a concentrated dose that could lead to bloating or gas.
– Difficult to break down – Raw sweet potato skins may be tougher to digest than the flesh due to the sturdy nature of the skin. Cooked skins tend to be softer and easier to break down.
So in sensitive individuals prone to digestive distress, excess consumption of raw, unpeeled sweet potato skin may be more likely to cause issues like gas, abdominal discomfort, or changes in bowel habits compared to eating just the flesh.
Tips for Eating Sweet Potato Skin
Here are some tips for getting the benefits of sweet potato skins while minimizing potential digestive side effects:
Consume in moderation
While sweet potato skins are nutritious, eat them in moderation if you have a sensitive stomach. Limit to 1-2 small to medium potatoes per sitting with skins on. Pay attention to your individual tolerance.
Peel thicker skins
Choose sweet potatoes with thinner, more delicate skins if possible. The skins tend to get tougher and more concentrated in toxins as the potatoes grow larger. Peel very large, mature potatoes.
Cook them thoroughly
Cooked sweet potato skins are easier to break down than raw. Bake, roast or steam potatoes with the skin on until completely tender when pierced with a fork. Soups and stews also cook the skins thoroughly.
Avoid green spots
Cut away any green coloration on the potato skin, which indicates higher concentrations of glycoalkaloids.
Introduce gradually
If you don’t usually eat potato skins, introduce them slowly to give your body time to adjust to the extra fiber and digest them well.
Chew thoroughly
Chewing skins thoroughly rather than swallowing large pieces whole can aid digestion and prevent intestinal irritation.
Stay hydrated
Drink plenty of fluids like water and herbal tea to aid digestion and prevent constipation when consuming high fiber sweet potato skins.
Following these simple tips can help you reap the nutritional benefits of sweet potato skins while avoiding potential stomach upset. Pay attention to your personal tolerance level.
Healthy Ways to Eat Sweet Potato Skin
Here are some healthy and delicious recipes that include sweet potato skin:
Baked Sweet Potatoes
Leave the skin on and bake whole sweet potatoes until soft and caramelized. Top with plain Greek yogurt, cinnamon, chopped walnuts and a drizzle of maple syrup. The skin provides extra fiber.
Mashed Sweet Potatoes
Boil or steam sweet potatoes with skin on until very tender. Mash with a bit of butter, milk, and seasonings. The skins add texture.
Roasted Sweet Potato Wedges
Cut unpeeled sweet potatoes into wedges. Toss with olive oil, salt, pepper, and spices like cumin or curry. Roast at 400°F until crispy and browned.
Sweet Potato Soup
Saute onion, garlic, celery and diced sweet potato with skin in broth. Simmer until very tender and puree. The skins give body and fiber.
Sweet Potato burritos or tacos
Roast sweet potato halves with skin on. Scoop out flesh and mix with beans, salsa, cabbage, quinoa, etc. Stuff into a tortilla or taco shell.
Sweet Potato Fries
Cut sweet potatoes into fry shape. Toss with oil, salt and pepper. Bake at 425°F, flipping halfway through, until crisped and browned.
Precautions for Sensitive Individuals
While sweet potato skin is healthy overall, some individuals may need to take precautions:
People with IBS or IBD
Avoid consuming large amounts of sweet potato skin, especially uncooked. Be cautious with high fiber foods if you have IBS or IBD.
Individuals taking blood thinners
Unmonitored intake of vitamin K rich foods like sweet potato skins can interfere with blood thinner medication. Speak with your healthcare provider.
Those with kidney disease
Potassium levels in blood may need to be monitored if consuming high potassium foods regularly.
Children and elderly
Very young and very old individuals may have more sensitive digestive systems. Peel sweet potatoes if necessary.
Pregnant women
Higher glycoalkaloid exposure may pose risks during pregnancy. Moderate consumption and thorough cooking is advised. Consult your OB-GYN.
In these populations, weigh the risks and benefits of consuming sweet potato skins or opt for peeled sweet potatoes if tolerate issues arise. Work with a healthcare professional for guidance.
The Bottom Line
Overall, sweet potato skins provide important nutrients like fiber, vitamins, minerals, and antioxidants that can benefit health. However, the skins also contain anti-nutrients like glycoalkaloids that may cause digestive problems in excess, especially from raw skin. The best approach is enjoying sweet potato skins in moderation as part of cooked dishes, and peeling very large or green potatoes. Introduce skins gradually and stop eating them if you experience cramping, gas or diarrhea. With some care in preparation and portion size, most people can take advantage of the nutrition in sweet potato skins. Consult your doctor if you have ongoing digestive issues.
