What Happens to Your Body When You Eat Sweet Potatoes Multiple Times Per Week (2024)

Sweet potatoes are not merely potatoes that are sweet. In fact, sweet potatoes are actually part of a different plant family—the morning glory family. Regular potatoes, on the other hand, are part of the nightshade family.

Nutritionally, they’re both starchy vegetables that are a good source of carbohydrates and fiber. However, thanks to sweet potatoes’ bright orange color, they’re also high in certain micronutrients like vitamin A. Learn more about the nutritional benefits, potential downsides and ways to enjoy sweet potatoes.

Related: What Happens to Your Body When You Eat Potatoes

What Happens to Your Body When You Eat Sweet Potatoes Multiple Times Per Week (1)

Sweet Potato Nutrition Facts

One cooked medium (114 grams or about 4 ounces) sweet potato with skin contains the following nutrition, per the USDA:

  • Calories: 103
  • Carbohydrates: 24 g
  • Total sugars: 7 g
  • Fiber: 4 g
  • Protein: 2 g
  • Fat: 0 g
  • Sodium: 41 mg
  • Potassium: 542 mg
  • Vitamin C: 22 mg
  • Vitamin A: 1,100 mcg RAE

Health Benefits of Sweet Potatoes

You May Have Better Heart Health

According to Endotext, about half of the fiber in sweet potatoes is soluble fiber, which helps lower blood cholesterol levels. Since having high cholesterol increases your risk of heart disease, eating adequate soluble fiber is a great way to protect your heart.

Besides fiber, sweet potatoes are also high in antioxidants. They’re exceptionally high in beta carotene. Beta carotene is a type of provitamin A—plant pigments that are converted into vitamin A in the body, per the National Institutes of Health. It’s found primarily in orange, yellow and green plant foods like carrots, broccoli, tomatoes and sweet potatoes! Higher consumption of antioxidants like beta carotene and vitamin C, also found in sweet potatoes, is linked with a reduced risk of cardiovascular disease, per a 2018 study in The American Journal of Clinical Nutrition.

So, sweet potatoes help support cardiovascular health by providing fiber and antioxidants.

You May Improve Your Gut Health

Fiber is one of the most beneficial nutrients for gut health, and each medium sweet potato contains about 15% of the Daily Value. Many Americans don’t consume enough fiber, but eating more foods like sweet potatoes could help up your fiber intake.

Sweet potatoes also contain resistant starch, which is fermented in the colon. This fermentation process produces short-chain fatty acids that help support immune health and gastrointestinal health, per a 2022 study in Microorganisms. They also help keep inflammation at bay.

The same study also found that fiber helps support the growth of beneficial microorganisms in your gut microbiome, although more research is needed to understand the specifics of this relationship.

Even more so, according to the National Institute of Diabetes and Digestive and Kidney Diseases, eating enough fiber is one of the best ways to prevent constipation.

You May Support Your Eye Health

As mentioned above, sweet potatoes are an excellent source of vitamin A, a key nutrient for eye health. In fact, each medium sweet potato contains 122% of the Daily Value of vitamin A—in the form of beta carotene.

Some studies, including a 2020 review in Antioxidants, have found that antioxidants, including beta carotene, may help reduce the risk of developing age-related macular degeneration and other eye diseases. Researchers believe this is partly because the antioxidants counter eye damage from blue or UV light.

Potential Downsides

Might Increase Your Risk of Kidney Stones

Sweet potatoes are high in oxalates, which can increase the risk of developing calcium oxalate kidney stones, the most common kind of kidney stones, according to the National Kidney Foundation. That being said, it’s not just about cutting down on oxalates. You can help reduce your risk of developing this kind of kidney stone by pairing sweet potatoes with calcium-rich foods like cheese or yogurt. This helps calcium and oxalates bind to one another in your digestive system rather than the kidneys. As a result, it prevents the development of kidney stones.

Might Cause Your Skin to Turn Orange If Consumed in Excess

As we’ve mentioned, one of the biggest benefits of sweet potatoes is their vitamin A content. However, excess consumption can cause your skin to turn yellow-orange, per the NIH. It’s a harmless condition called carotenodermia, and you can reverse it by staying away from vitamin A-rich foods for a bit.

Related: Will Eating Carrots Make You Tan?

Best Ways to Cook and Enjoy Sweet Potatoes

Sweet potatoes can be used for sweet dishes or paired with savory foods for a nice balance of flavors. Pair them with protein, fat and nonstarchy veggies for a nutritionally well-rounded meal. Here are some ideas for how to prepare them.


A classic and delicious way to enjoy sweet potatoes is by chopping them, tossing them with oil and spices and roasting them. Enjoy roasted sweet potatoes as a side dish or use them to make this .


Sautéing sweet potatoes on the stovetop is a quick and tasty way to enjoy them. You can prepare them just like hash browns and make this one-pan .


If you’re short on time, microwaving sweet potatoes is an easy and effective way to prepare them. Simply prick the sweet potatoes all over with a fork and microwave until tender (about 10-plus minutes). You can use them to make these Loaded Sweet Potatoes.


Just like regular potatoes, sweet potatoes can be placed in a pot of water and boiled on the stovetop. You can eat them just like that, or you can upgrade regular mashed potatoes by adding boiled sweet potatoes in this .

Air Fry

If you own an air fryer, you know how much of a game-changer it is in the kitchen. You can use this nifty appliance to make sweet potato fries or sweet potato chips.

Frequently Asked Questions

Are sweet potatoes good for weight loss?

Sweet potatoes are a good source of fiber and resistant starch, both of which promote satiety. They also contain some protein, which can also help you feel fuller for longer. However, one single food probably won’t impact your weight very much. That being said, consuming sweet potatoes can promote your overall health, regardless of weight changes.

Are sweet potatoes healthier than potatoes?

While both are called “potatoes,” they aren’t part of the same botanical family. Both are full of nutrition but in different ways: sweet potatoes are higher in vitamins A and C, while regular potatoes are a bit higher in potassium.

Is it OK to eat sweet potatoes every day?

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

Are sweet potatoes high in sugar?

A medium sweet potato contains about 7 grams of sugar, but sweet potatoes also contain fiber and some protein to help offset blood sugar spikes. Furthermore, the sugar in sweet potatoes is naturally occurring, so for a healthy individual, it doesn’t need to be limited in the same way as added sugars.

The Bottom Line

Sweet potatoes are full of antioxidants, vitamins and fiber to support your eye, digestive and heart health. They’re generally safe to eat daily, especially if you eat them with calcium to prevent calcium oxalate kidney stones. There are so many fun and tasty ways to eat sweet potatoes. Our 20 Most Popular Sweet Potato Recipes of All Time will inspire you.

What Happens to Your Body When You Eat Sweet Potatoes Multiple Times Per Week (2024)


What Happens to Your Body When You Eat Sweet Potatoes Multiple Times Per Week? ›

What Happens to Your Body When You Eat Sweet Potatoes Multiple Times Per Week. Sweet potato benefits include improved heart health. Endotext says half of sweet potato fiber is soluble, which lowers cholesterol. High cholesterol increases the risk of heart disease, thus consuming enough soluble fiber protects your heart ...

How many times a week should you eat sweet potatoes? ›

Because of their higher sugar levels and high vitamin A content, you can likely enjoy them in moderation about two or three times per week. Eating these vegetables too often could lead to too much vitamin A intake or increase the potential for negative effects on your blood sugar.

What are the side effects of eating too much sweet potato? ›

Consuming sweet potatoes in excess can result in sweet potato side effects such as Vitamin A toxicity, which is manifested in skin rashes and headaches. Due to high fibre content, excess intake of sweet potatoes can result in bloating, stomach pain and diarrhoea.

What will happen if you eat sweet potatoes every day? ›

If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.

When not to eat sweet potatoes? ›

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

What does sweet potatoes do for your body? ›

They're high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They're also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system.

What is the healthiest way to eat sweet potatoes? ›

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

What are the disadvantages of eating sweet potatoes? ›

Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones. Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver.

Do sweet potatoes cause inflammation in the body? ›

The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!

Is sweet potato bad for belly fat? ›

Sweet potatoes are beneficial for weight loss due to their high fibre content, low fat and calorie levels, and nutrient density. They promote satiety, regulate blood sugar levels, and provide essential vitamins and minerals.

Will you lose weight if you eat sweet potatoes everyday? ›

Absolutely. Besides their health benefits, sweet potatoes are a great addition to any weight loss diet. First up, they're very high in fibre — especially soluble fibre. Soluble fibre is excellent because it slows down your digestion and helps you feel full, which can curb the urge to snack between meals.

How much is too much sweet potato? ›

If knowing the benefits of sweet potatoes has you ready to eat them regularly, you may be wondering if the adage “too much of a good thing” applies. While both our experts say eating a sweet potato a day is certainly healthy, they don't recommend more than that, since there are plenty of other vegetables to enjoy too.

What is the best time to eat sweet potatoes? ›

Lunch: The best time to eat the sweet potato is to eat at lunch. After eating, calcium in sweet potatoes takes 4-5 hours to absorb into the body, 2 to 5 pm sunlight can promote calcium absorption. In addition, the ability to help the potatoes long enough to work to help you reduce appetite in the evening.

Do sweet potatoes affect sleep? ›

Sweet potatoes

Similarly to oats, sweet potatoes stimulate melatonin production and gradually energise your body throughout the course of the night, increasing the duration of your sleep. Easily incorporate them into your diet by replacing white potatoes with the sweet alternative.

How long does sweet potato stay in the stomach? ›

Starchy vegetables such as corn, parsnips, winter squash, pumpkin, squash, yams, butternut, peas, sweet potatoes, potatoes and chestnuts digest in 60 minutes.

Is sweet potato a superfood? ›

Sweet potatoes earned the name "superfood" because of the amount of nutrients they have. Studies show they may help with: Cancer. Carotenoids in sweet potatoes might lower your risk for cancer.

How many times a week should you eat potatoes? ›

Eating four or more servings per week of boiled, baked, mashed, or fried potatoes is associated with an increased risk of high blood pressure, according to a review of three large U.S. studies.

Can I eat sweet potato everyday instead of rice? ›

You can substitute some rice with sweet potatoes to lose weight, but rice should not be switched out entirely. Vegetables, fruits, and protein should still be consumed to maintain a balanced diet.

Do sweet potatoes count towards your 5 a day? ›

Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they're usually eaten in addition to the starchy food part of the meal. Potatoes play an important role in your diet, even if they don't count towards your 5 A Day. It's best to eat them without any added salt or fat.

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