23 Benefits of White Sweet Potato

There’s nothing quite as delicious as sweet potato fries. They’re loaded with vitamins and minerals, fiber, and antioxidants. But did you know that white sweet potatoes are even healthier?

Did you know that white sweet potato has twice the vitamin A content of regular sweet potatoes? It also contains more potassium, magnesium, and iron.

White sweet potatoes are also packed with beta carotene, which converts to Vitamin A in our bodies. This means that eating white sweet potatoes will help prevent vision loss and boost immunity.

If you’re looking to get healthy, then you should try white sweet potato. It’s a great way to add flavor and nutrients to your diet.

Before we dive into the health benefits of white sweet potatoes, let’s know some facts about them.

white sweet potato benefits

What is White sweet potato?

The most common type of sweet potato is orange-fleshed. However, there is another variety called white sweet potato. It looks like a small white potato but it tastes just like an orange sweet potato.

It’s actually very rare for people to eat white sweet potatoes because they don’t have any color on their skin. So if you see one at the store, grab it!

Why do people call it white sweet potato?

There are two reasons why people call this vegetable “white sweet potato”:

1) The first reason is that its flesh is white.

2) The second reason is that its skin is white.

So when you buy one, make sure that its skin is white too. If not, then you might want to go for the other kind of sweet potato.

How to cook white sweet potato

You can boil or bake white sweet potato. Boiling is the easiest way to prepare it. Just cut off the ends, peel them, and put them in boiling water. Then wait until it softens up. Once it does, drain it and serve.

Baking works well too. Preheat the oven to 400 degrees Fahrenheit (200 Celsius). Peel the sweet potato, slice it lengthwise, and place it on a baking sheet. Bake it for 30 minutes. After 30 minutes, flip it over and bake it for another 20 minutes.

When you finish cooking, enjoy your white sweet potato.

Different ways to cook white sweet potato

1) Bake: Preheat the oven to 350 degrees F. Cut off both ends of the sweet potato, then cut into slices about 1/4 inch thick. Place on a baking sheet lined with parchment paper or foil. Drizzle with olive oil and sprinkle with salt. Bake for 30 minutes, turning once halfway through cooking time. Remove from oven and let cool slightly before serving.

2) Boil: Bring water to boil in a large pot over high heat. Add sweet potato and simmer until tender, 20 to 25 minutes. Drain and serve immediately.

3) Microwave: Cut sweet potato in half lengthwise. Arrange sweet potato halves on a microwave-safe plate. Cover with plastic wrap and microwave on medium power for 6 to 8 minutes, rotating the plate halfway through cooking time. Let stand for 5 minutes before cutting it open. Serve warm.

4) Steam: Fill steamer basket with water; place basket inside a saucepan with lid. Add sweet potato to the basket and bring water to boiling. Reduce heat to medium-low, cover pan, and steam for 10 to 15 minutes, or until tender. Transfer sweet potato to bowl and mash lightly with a fork. Season with salt and pepper.

5) Roast: Preheat oven to 400 degrees F. Line rimmed baking sheet with aluminum foil. Spray foil with nonstick spray. Slice sweet potato in half crosswise. Scrape out the pulp with a spoon, leaving the thin shell intact. Spread the pulp evenly onto a prepared baking sheet. Sprinkle with salt and roast until golden brown, about 35 to 40 minutes. Turn sweet potato over after 20 to 25 minutes and continue roasting until tender, another 10 to 15 minutes. Let cool completely before mashing.

6) Mash: Peel the sweet potato and grate using a rasp grater. If desired, add spices, herbs, or other flavorings. Stir in butter, milk, heavy cream, sour cream, yogurt, or buttermilk. Season with salt and freshly ground black pepper. Garnish with additional fresh herbs if desired.

7) Puree: Process sweet potato in a blender or food processor until smooth. Season with salt and spices.

8) Chop: Use a sharp knife to chop sweet potato into small pieces.

9) Sauté – Heat 2 tablespoons of vegetable oil in a large skillet over medium heat. Add chopped sweet potato and sauté until softened, about 3 to 4 minutes.

What does a white sweet potato taste like?

The texture of white sweet potato is similar to that of regular sweet potato. You can eat it just like any other type of sweet potato.

However, there are some differences between the two. One difference is that white sweet potato has a slightly sweeter flavor than a regular sweet potato. Another difference is that white sweet potatoes are more tender than regular sweet potatoes.

Nutrients in white sweet potato

Vitamin A

One of the healthiest things about white sweet potatoes is that they contain high levels of Beta Carotene.

Beta Carotene is a precursor to Vitamin A. And it helps protect against diseases such as cancer, macular degeneration, and cataracts.


White sweet potatoes are rich in dietary fiber. Fiber is important because it keeps us full longer. Plus, it reduces cholesterol levels and prevents heart disease.


White sweet potatoes are also rich in potassium. Potassium is essential for maintaining blood pressure and muscle contraction.


Magnesium plays several roles in our body including helping regulate nerve function, supporting bone growth, and keeping muscles relaxed.


White sweet potato is also rich in iron. Iron is necessary for red blood cell production. When we don’t have enough iron, we become tired easily.


calcium in white sweet potatoes helps build strong bones. Calcium is also needed for the proper functioning of nerves and muscles.


White sweet potato is rich in zinc.

Zinc is needed for good immune system functioning. It also supports wound healing.


White sweet potatoes are loaded with phytochemicals. Phytochemicals are plant compounds that help prevent certain types of cancers. They also strengthen our immune systems.

 Health Benefits of white sweet potato

There are many health benefits of white sweet potatoes. Some of them are as follows:

1. Highly Nutritious

Sweet potatoes are very nutritious. They are packed with vitamins, minerals, and nutrients. These include vitamin C, vitamin B6, calcium, magnesium, phosphorus, and potassium.

2. Good Source Of Folate

Folate is an important nutrient that helps keep our bodies healthy by preventing birth defects. White sweet potatoes are one of the best sources of folate.

3. Promote Gut Health

White sweet potatoes are beneficial for gut health. This is because they contain prebiotics, which feed probiotic bacteria in our digestive tract. Probiotic bacteria support digestion and help prevent gastrointestinal disorders.

4. High In Antioxidants

Antioxidants are substances that fight free radicals. Free radicals cause damage to cells and DNA. Antioxidants neutralize these harmful effects.

5. May Have Cancer-Fighting Properties

White sweet potatoes contain powerful cancer-fighting properties. Studies show that beta carotene may be effective in fighting breast cancer.

6. Support Healthy Vision

White sweet potatoes can improve vision. This is because they are rich in lutein and zeaxanthin. Lutein and zeaxanthin are antioxidants found in yellow vegetables like carrots and spinach. They help maintain eyesight by protecting the retina from light damage.

 7. May Enhance Brain Function

White sweet potatoes are loaded with nutrients, including vitamin C, potassium, fiber, folate, magnesium, manganese, phosphorus, copper, iron, zinc, vitamin B6, and niacin. They’re also rich in antioxidants, which help protect against heart disease, cancer, diabetes, and Alzheimer’s disease.

They may also enhance brain function. White sweet potatoes contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that regulates mood and sleep patterns. Serotonin deficiency leads to depression, anxiety, insomnia, and fatigue.

8. May Support Your Immune System

White sweet potatoes contain immune-boosting ingredients like vitamin A, vitamin C, calcium, and fiber. They’re also high in antioxidants, which help fight infection and inflammation.

Vitamin A supports the immune system by helping build up antibodies, which defend against infections. It also helps strengthen the walls of red blood cells, which carry oxygen throughout the body.

Vitamin C boosts immunity by strengthening the immune response and protecting against viruses. Calcium strengthens bones and teeth, which can be damaged during illness or injury. Fiber keeps you full longer so you don’t overeat.

9. Promote Weight Loss

White sweet potatoes are low in calories and fat, but they do have some carbs. The average serving contains about 10 grams of carbohydrates, which is less than one cup of cooked rice.

The combination of fiber and resistant starch in white sweet potatoes makes them easier to digest. This means your body uses fewer calories to break down the food.

10. Fight Heart Disease

White sweet potatoes are rich in fiber and antioxidants, which help lower cholesterol levels. They also contain anthocyanins, which are powerful antioxidants that prevent cell damage from free radicals.

Anthocyanins help protect arteries against plaque buildup, which reduces the risk of atherosclerosis. Atherosclerosis is the hardening of the arteries, which causes blockages that restrict blood flow and increase the risk of stroke or heart attack.

11. Improve Digestion

White sweet potatoes are a great source of dietary fiber, which improves digestion. Fiber promotes regularity and prevents constipation, both of which contribute to better health.

12. Boost Mood

White sweet potatoes are packed with tryptophan, which is converted into serotonin in the brain. Low levels of serotonin lead to depression, anxiety, and insomnia.

Tryptophan also plays a role in the production of melatonin, a hormone that helps regulate sleep cycles. Melatonin levels naturally decline as we get older, making it harder for us to fall asleep at night.

13. Protect Against Diabetes

White sweet potatoes are very low in sugar, making them a good choice if you struggle with diabetes. They also contain fiber, which slows glucose absorption after meals and helps keep insulin levels steady.

14. Reduce Blood Pressure

White sweet potatoes are an excellent source of potassium, which lowers blood pressure. Potassium regulates fluid balance in the body and helps maintain healthy muscle contractions.


15. Strengthen Bones

White sweet potatoes are loaded with magnesium, which helps maintain bone density. Magnesium also helps relax muscles and relieve pain.

16. Treat High Cholesterol

White sweet potatoes are extremely low in saturated fat and cholesterol. They’re also rich in vitamin B6, which increases metabolism and burns excess fat.

17. Promote Healthy Skin

White sweet potatoes are full of carotenoids, which improve skin tone and texture. Carotenoids also fight inflammation, which can cause acne.

18. Help Maintain A Proper Body Temperature

White sweet potatoes are rich in vitamin C, which boosts immunity and fights colds and flu. Vitamin C also helps the body produce energy.

19. Relieve Migraines

White sweet potatoes are filled with iron, which supports red blood cells and helps the body absorb oxygen. Iron deficiency leads to fatigue and headaches.

20. Lower Stress Levels

White sweet potatoes have a calming effect on the nervous system, easing stress and improving mood.

21. Keep Your Teeth Strong

White sweet potatoes are a great way to prevent tooth decay because they’re rich in calcium, phosphorus, and fluoride. Calcium strengthens teeth and bones, while phosphorous aids in the formation of strong enamel. Fluoride strengthens enamel by helping the body absorb calcium from food.

22. Fight Infectious Diseases

White sweet potatoes are chock full of antioxidants like quercetin, which help protect against infectious diseases such as influenza and herpes. Quercetin also helps strengthen the immune system.

23. Boost Energy

White sweet potatoes are packed with tryptophan, which promotes restful sleep. Tryptophan is also used to make serotonin, a neurotransmitter associated with feelings of well-being. Serotonin levels naturally decrease as we age, so eating plenty of white sweet potatoes can help combat this decline.


In conclusion, white sweet potatoes have been shown to improve blood sugar levels and reduce cholesterol, which means they could be a healthy addition to your diet. They also contain fiber, vitamins A and C, potassium, iron, and magnesium. And if you’re looking for a healthier alternative to regular potatoes, try white sweet potatoes.

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