Jay Verma
Indeed, you can eat sweet potato skin, and it’s beneficial for you too. Here’s why you should consider keeping the skin on when preparing sweet potatoes.
Is it possible to eat the skin of a sweet potato?
Absolutely, the skin of a sweet potato is not only edible but also a great source of extra nutrients. Here’s why you should consider keeping the peel on:
Nutritional Powerhouse: Sweet potato skin is loaded with fiber, which can aid digestion, promote feelings of fullness, and potentially help reduce the risk of chronic diseases. It’s also rich in vitamins and antioxidants, including beta-carotene, which converts to vitamin A in the body and is essential for eye health and other bodily functions.
Nutritional Benefits
Yam skins are nutritious and contain essential elements such as vitamin A, L-ascorbic acid, and fiber. Research indicates that leaving the skin on is crucial for fiber intake, as peeling the yam can lead to a significant loss of fiber.
Research Findings
Studies have demonstrated that keeping the skin on yams helps maintain their high fiber content. Additionally, incorporating powdered yam skins into treats significantly increases their dietary fiber content. This finding highlights the value of utilizing the entire sweet potato, skin included, to maximize its nutritional benefits.
Importance of Fiber
Fiber offers numerous health benefits, including reducing the risk of heart disease, promoting healthy gut bacteria, and aiding in weight management. It’s recommended that women consume at least 25 grams of fiber daily, and men should aim for 31 grams. Including sweet potato skin in your diet can contribute to fulfilling this daily fiber requirement.
Culinary Applications
From a culinary perspective, leaving the skin on sweet potatoes can enhance the texture and flavor of various dishes. Roasted sweet potato skins, for instance, can provide a delightful crispness and added depth to the overall taste. Incorporating the skin into recipes also minimizes food waste, aligning with sustainable cooking practices.
The Bottom Line
Yam skin is a good source of fiber, which is advantageous for heart health and satiety. Leaving the skin on when cooking sweet potatoes is a simple way to boost your fiber intake while enjoying the nutritional and culinary benefits it offers.
