Sweet potato is a tuber widely consumed in Brazil and in different parts of the world, known for its slightly sweet flavor, soft texture and good nutritional value. Rich in complex carbohydrates, fiber, vitamins and minerals, it provides energy gradually, contributing to satiety and balanced nutrition.

Versatile, accessible and easy to include in your routine, sweet potatoes are no longer associated only with the universe fitness and has gained space in everyday food, and can be prepared in different ways, such as boiled, roasted, in purees, soups, pasta and even sweet recipes.

Helps prevent sugar spikes in the body

Considered a better quality carbohydrate, sweet potatoes have a more balanced metabolic impact compared to refined ones. Unlike white breads and pasta, their digestion is slower, promoting a gradual release of glucose into the bloodstream — which helps to avoid sugar and insulin spikes, an important factor in preventing insulin resistance, pre-diabetes and type 2 diabetes.

“What draws attention is the profile of this food, with a low to moderate glycemic index, depending on the preparation, in addition to the presence of fiber and antioxidants that act in an integrated way in the body”, explains Prof. Dr. Durval Ribas Filho, nutritionist and president of the Brazilian Association of Nutrology (ABRAN).

Promotes intestinal health

The fibers present in sweet potatoes contribute to the balance of the intestinal microbiota, an axis that is now recognized as central to global health. “A balanced microbiota directly influences the Immunitymetabolism and even neurobehavioral aspects. Sweet potatoes fit as a functional food within this context”, adds Prof. Dr. Durval Ribas Filho.

How to consume sweet potatoes

To make the most of the benefits of sweet potatoes, the way it is prepared and the combinations on the plate make all the difference. Some simple precautions help to enhance its effects on the body and maintain balance in the diet. Check out the best ways to consume:

1. Prefer boiled or roasted: These methods better preserve the nutrients and avoid the unnecessary addition of fat from fried foods;
2. Preferably keep the shell: it concentrates important fibers for glycemic control and intestinal health;
3. Avoid fried and ultra-processed foods: fried or industrialized versions lose nutritional quality, in addition to increasing caloric value;
4. Combine with proteins and good fats: eat with egg, chicken, olive oil or oilseeds further reduces the glycemic impact;
5. Don’t overdo the quantity: Even though it is healthy, it is a source of carbohydrates. Consumption must be adjusted to each individual’s goals and routine. In general, a portion considered adequate for healthy adults is around 80 to 150 grams per meal, equivalent to 1 medium unit.

By Andréa Simões