Sweet potatoes are a staple food of the autumn-winter season, with heaps pulled from the ground and placed on our family tables. They are tasty, adaptable and widely enjoyed. But do you really know all the benefits they offer — and how to use them to maximise their effect? Whether you favour the pale-fleshed or the deep-orange or red variety, or enjoy the leaves and stems too — there is more than meets the eye.

Why sweet potatoes are more than just comfort food

• Sweet potatoes are not only delicious but nutritiously rich. They contain complex carbohydrates, dietary fiber, significant amounts of vitamins A and C, potassium, manganese, and a wide range of phytonutrients. ([turn0search1])

• Modern reviews have found that sweet potato roots and leaves contain bioactive compounds with antioxidant, anti-inflammatory, hepatoprotective (liver-protecting), cardiovascular-protecting, even anti-cancer potential. ([turn0search6], [turn0search3])

• Traditional folk knowledge in many Asian countries (including Vietnam) describes sweet potato (and even its leaves/stems) as beneficial for digestion, for the spleen and stomach (in traditional classification), for reducing swelling, for supporting kidney function, and for improving complexion.

If you love sweet potatoes, here are what you should know now

1. The skin is also good — and often more useful than you think
The flesh of a sweet potato is the “tonic” part (in traditional terms), while the skin (“vỏ”) may act more like a “regulator”. The skin contains valuable fiber, micronutrients and phytonutrients. If the skin is eaten (and well washed) you gain additional benefit. If the skin is discoloured, black spots or mould-patch appear → discard or peel thoroughly.

2. The stem / vine / leaf parts are also edible and beneficial
Beyond tuber-root, the stems and leaves of sweet potato are often eaten in many countries and contain high amounts of fiber, antioxidants and bioactive polyphenols. In rural Asian diets, the leaves are used to support digestion and blood sugar management. ([turn0search3])
If you have diabetes or blood-sugar challenges, incorporating sweet potato leaf or stem (or mixing into soups/greens) may provide extra support.

3. Proper use maximises benefit — roasted, boiled or baked rather than fried
How you cook sweet potato matters: roasting or baking with skin retains many nutrients; deep-frying or loading with butter/sugar may reduce the net benefit and raise calories drastically. According to Harvard’s Nutrition Source: while sweet potatoes are nutritious, their glycemic index and load depend on how they are prepared.

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