Can you eat sweet potato skins?
Research shows that sweet potato skins are important for fiber intake. Is a good source of vitamin A, vitamin C and fiber
A 2021 study published in Agronomy examined various nutritional values of unpeeled and peeled purple-fleshed sweet potatoes, as well as analyzing the peel itself. They found that peeled sweet potatoes resulted in a 64% fiber loss compared to unpeeled sweet potatoes. The researchers concluded that retaining the skins of sweet potatoes "is the best condition to maintain high fiber content."
A study in Cookies looked at the potential health benefits of adding sweet potato peel powder to cookies. Studies have found that dietary fiber content increases significantly when orange or purple sweet potato peel powder is added to cookie dough. In fact, cookies containing sweet potato peel flour had more than twice the dietary fiber content of control cookies.
So why is fiber so important? Fiber has many health benefits, including helping to reduce the risk of heart disease, promoting healthy gut bacteria, and helping you stay regular. Additionally, fiber helps you feel fuller for longer, which may be beneficial if your goal is to lose weight. The 2020-2025 Dietary Guidelines for Americans recommend that women consume at least 25 grams of fiber per day and men consume at least 31 grams of fiber per day. For reference, a medium roasted sweet potato contains about 5 grams of fiber (it's also one of the top high-fiber diet foods). Remember, most of the fiber is found in the sweet potato skin.
