Can I Eat The Skin Of A Sweet Potato

Everyone's heard of loaded potato skins, only if you're a sweet white potato lover you might exist wondering – is the pare of the sweetness irish potato just as edible? The short answer is yes. The long answer is that non simply are they safety to eat, they're depression in fat and super good for you lot as well. In fact, sweetness potatoes are one of the most nutritious vegetables out there (and interestingly, are only distantly related to potatoes). Whether y'all desire to load them upwardly with cheese, salary, sour cream, walnuts, spinach, and/or guac, sweet irish potato skins are a versatile, fun-to-eat option with a well-nigh-endless diverseness of topping combinations.

Cobweb

The skin of sweet potatoes is an excellent source of fiber, which carries potential health benefits such as reducing cholesterol, regulating claret sugar, and encouraging digestive efficiency and bowel regularity. Fiber-rich foods are besides associated with weight loss, every bit high-fiber foods brand you feel more satisfied for longer, meaning y'all feel more full subsequently eating less.

Vitamin C and Vitamin Due east

A single sweet potato has almost half the recommended daily corporeality of vitamin C, a water-soluble vitamin that helps heal wounds and maintain basic and teeth. Sweet potatoes also provide your daily recommended vitamin East, plus no saturated fat. Both vitamin C and vitamin East are antioxidants that heave immune systems to help protect you from a number of illnesses.

sweet potato skins with feta cheese — AS Food studio/Shutterstock

Beta-Carotene

Sweetness white potato skins are full of beta-carotene, an antioxidant that converts to vitamin A in the trunk. Vitamin A is great for improving eyesight and heart wellness, as well equally strengthening the immune system. Vitamin A is known to exist great for the peel, while beta-carotene fights costless radicals that cause skin to age.

Potassium and Fe

Rich in potassium, sweet potatoes naturally have some of the highest concentrations of the mineral, which regulates fluid balance in the body and controls the heart's electrical activity. Sugariness murphy pare is besides bang-up for iron, a mineral necessary for producing red claret cells and facilitating the ship of oxygen from the lungs throughout the torso.

Manganese

Sweet potatoes are an excellent source of manganese, an essential trace mineral which helps your body maintain os health, process cholesterol, absorb calcium, and control blood carbohydrate.

sweet potato skins with ground beef — AS Nutrient studio/Shutterstock

Calories and Carbs

Because sugariness tater skins are dehydrated, they're bound to be a more concentrated source of calories than a baked sweetness potato. A 3.5-ounce serving of stale sugariness potato has 378 calories, whereas the same size baked sweet spud (including the skin) has only 90 calories. Virtually of the calories in dried sweet potato come up from its carb content, with a 3.5-ounce serving up 87 grams of carbs.

Always Double Check For Safe Consumption

Succulent every bit they may be, know the signs of a sweet potato with skin that'south merely not safe to swallow. Sweet potatoes with visible insect damage, blackened areas, or mold should have those sections cutting away and removed. Always launder your vegetables thoroughly earlier cooking and consuming, but for sweet potatoes especially, call up to brush and clean the dirt, soil, and/or chemical residue off the pare before carving off and cooking the skins.